the complete step by step
program to being your
perfect
weight
forever
with
Marisa Peer
‘UK’s Best Therapist’ Men’s Health
Copyright © 2015 Perfect Weight Forever by Marisa Peer
All rights reserved. No part of this ebook is to be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system, without permission in writing from the author.
While every effort has been made to ensure that the information in this ebook was correct
at the time of press, the author and publisher do not assume and hereby disclaim any liability
to any party for any loss, damage, or disruption caused by errors or omissions, whether such
errors or omissions result from negligence, accident, or any other cause.
Perfect Weight Forever testimonials are the views of a few of our customers. We cannot
guarantee you will have exactly the same results as them as with any products of this kind,
results will vary from person to person.
Please consult your doctor before using this program if you are have any neurological
conditions eg epilepsy, mental health conditions eg depression, psychosis or any other
chronic health conditions.
Book design by CreativeForge
The complete step by step
program to being your
Perfect Weight Forever
Marisa Peer was named ‘Best British Therapist’ by
Men’s Health magazine and features in Tatler’s Guide
to Britain’s ‘250 Best Doctors’. She has spent 25 years
working as a behavioural psychologist & therapist with an
extensive client list including royalty, rock stars, actors,
professional and Olympic athletes, CEOs and media
personalities and has developed her own style that is
frequently referred to as life-changing.
The author of 4 best-selling books, Marisa also works
extensively on television and radio and was voted the
most successful therapist on ‘Supersize vs. Superskinny’
and ‘Celebrity Fit Club’ UK and USA.
For more information on Marisa’s amazing program, visit:
perfectweightforever.com
Contents
Introduction
How to use your mind to lose weight5
Chapter
1
2
3
4
5
6
7
8
9
It’s not what you eat.. It’s what’s eating you
Your personal hypnotherapy session
20
35
Fat is your best friend and starch is your enemy
47
Tricks to help you stay slim
61
68
73
79
82
Why the food pyramid is wrong
Why we can’t stop craving junk food
How to stop craving sugar
What Marisa eats
Quick Beach Body diet
89
2 Day fat burning diet 95
Eating on the go and losing weight (The Busy Person’s Diet)
97
How much fruit juice should I drink each day?
The misconceptions about juice
107
Don’t drink your calories
109
10
Milk sucks – how to end dairy cravings
Not all grains are created equal
111
118
Summary & conclusion
120
The complete step by step program to being your
Perfect Weight Forever
with Marisa Peer
5
Introduction
How to use your mind
to lose weight
Welcome to Perfect Weight Forever, the unique program
designed to change not just your weight, shape and size but also
your relationship with food so that you are in control rather
than feeling food controls you or feeling that you have no
control around food. This program is going to show you how
to see yourself as slimmer, how to think and act as slimmer and
how to train your mind and your appetite so you can reach and
then maintain your perfect weight forever more easily than you
thought possible.
hen you can visualize yourself as slim and as someone who
W
effortlessly and naturally makes the right food choices then
you are far more likely to become and stay slim for the rest of
your life. The reason you need to train your mind to visualize
yourself as slim is because your body will act in a way that
matches your thinking.
The strongest and most powerful force in your unconscious
mind is its need to act in a way that matches your thinking.
This means your body responds to the pictures you are making
in your mind and the words you are speaking or thinking and
works continuously to make those pictures and words your
reality. Your unconscious mind does not reason things out, it
just believes whatever you tell it, so telling yourself you can
never lose weight or you can’t stick to any diet or that chocolate
is your downfall simply makes it more likely that this will always
be your reality. As you learn that you act in a way that is 100%
consistent with the way you define yourself, you can then
understand that changing your thinking comes before changing
your eating. This program is going to do all this for you so it’s
easier and becomes who you are rather than what you do.
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One of the ways you can train your mind to see yourself as thinner is to
take a picture frame and fill it up with images of you when you were
slimmer as this will remind your mind that ‘If you were like that once, you
can be like that again.’ Look at the collage of pictures daily, put it near the
fridge and stick a picture of your head onto a slimmer body type who is
doing something healthy like exercising or making a salad so that you see
how you can look.
The reason you
need to train your
mind to visualize
yourself as slim is
because your body
will act in a
way that matches
your thinking
Also put up pictures of the food a slimmer person would
eat and the activities they would participate in. As you
do this, you are already training your mind to see you as
slimmer and to accept yourself acting the way a slimmer
person acts and as your mind says yes to the pictures
your body will do the same. You only need a basic
understanding of how the mind works and how it works
in regard to overeating or eating badly, in order to get
your mind to work for you rather than against you, as you
become slimmer.
Meet Hannah
Incredible Self Esteem.
Total weight loss 98 lbs
“After nearly 2 decades of struggling with
weight, Hannah finally found the answer with
Marisa’s method.
“I can’t tell you how my self-esteem has changed and the best thing of all
is, I know for a fact that the changes I have made to my diet and lifestyle
are permanent, this is no fad, no diet, but a lifestyle change and the new
me is here to stay!”
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To succeed in having your unconscious mind become your greatest ally and in order to help it work with you as you lose weight
remember these 4 facts:
1.
our mind does what it thinks and believes you want it to do but it is
Y
often acting on old, outdated beliefs. An example could be when you
were little and you fell off your bike and your mom gave you some ice
cream, you felt better and many years later your mind still believes that
an ice cream or candy will always make you feel better, but you are not
a little kid now and no amount of ice cream will make you feel better.
If your best friend called in a very distressed state to say her husband
had left her you would not dream of
replying ‘Well, eat some ice cream, then you
The way you
will be okay’ because you know that is not
true. But your unconscious mind has not
feel about any
caught up and still believes eating when you
situation is
are unhappy make you feel better and it is
linked to only
this belief that causes destructive eating. 2 things – the
pictures you
To get your mind to do what you want it to
make in your
you must tell your mind what you want and
head and the
you must tell it using specific, descriptive
words and images. ‘I want to be a size 6, I
words you say
want to look great in jeans or beachwear
to yourself
and I want to do whatever it takes to get
there. I want to make healthier choices and
to feel really good about those choices and I
want to exercise regularly and to enjoy that too.’ Give your mind this
very clear message repeatedly by saying it and thinking it daily and by
looking at your collage several times a day. This ensures that your mind
clearly and specifically knows, without any misinterpretation, exactly
what it is you want and therefore you are much more likely to get it.
2.
The way you feel about any situation is linked to only 2 things – the
pictures you make in your head and the words you say to yourself. If
your pictures and words are ‘Yummy, super delicious cookies that I
love and can’t live without’ then you will find it so much harder to
resist cookies. By changing the words to ‘Refined fat and sugar that my
body does not even want’ then that’s what you respond to instead.
When you are in the cinema they flash up images of the food they want
you to buy because they know you respond directly to those words
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Perfect Weight Forever
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8
and images. Do you know that you see and hear 400 adverts every day
asking you to eat junk and fast food? The food adverts on TV, on the
net, in magazines, on billboards and on the radio make you want the
very food they are describing. I bet you can still remember how you
felt when you saw those Walmart’s food adverts that said ‘This is not
just any food, this is Walmart’s amazing food’. Those adverts were
designed to make you drool over the food and buy it and they worked
because they influenced the unconscious mind. You can make this ability to influence your
mind a positive by filling up your mind with
you will become
images of better, healthier food and telling
much more
yourself this is what you really want and
successful at
crave. When you say things like ‘I can’t lose
losing weight
weight. I will never be a size 8 in a million
when you tell
years’, you are forming an image that
you eventually turn into. Your mind has no
yourself better
ability to disagree with whatever you tell it
things & not just
so you will become much more successful
occasionally
at losing weight when you tell yourself
but all the time
better things and not just occasionally but
all the time.
3.
our mind loves and wants to return to what is familiar. Therefore to
Y
achieve real and lasting success at becoming and staying slimmer you
must work at making the familiar unfamiliar and the unfamiliar familiar.
The mind loves what is familiar and wants to keep going there and to
succeed at weight loss you have to make the familiar unfamiliar and the
unfamiliar familiar. If you never exercise and what is familiar is lounging
around eating packets of chips or cookies it will feel unfamiliar to go
to the gym but when you go enough exercise becomes familiar and
lounging around becomes unfamiliar. If you have coffee with full fat
milk and sugar that is familiar, coffee with skimmed milk and no sugar
is unfamiliar but stick with it and it becomes so familiar that if you
try it the old way it tastes horrible. Only having desserts occasionally
instead of every time you eat out becomes familiar, as you realize that
you have the power to make good habits a part of your life and bad
habits history.
4.
Your
subconscious mind does everything to move you towards
pleasure and away from pain. As long as you believe that chocolate and
candy or burgers and fries or pizza makes you happy and helps you to
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9
cope and is a reward, then you are linking pleasure to these things and
will probably crave them during times of stress. Since you can choose
what to link pain and pleasure to, link pleasure to refusing chocolate,
pizza and fries. Link pleasure to looking great on the beach and remind
yourself that eating healthy food in the right amounts is what really
helps you to cope with stress and is a better reward for your body.
Making the right choices and changing your beliefs will make you more
successful at permanent weight loss.
When you are specific and communicate with your subconscious mind using
detailed words that give your mind the right message and the right images
any misinterpretation is less likely to happen and that is exactly what will
happen to you as you follow this exciting program. If you want to be fit and
healthy you must say to your mind ‘I have chosen to eat fruit instead of
dessert and have chosen to feel great about that because I have chosen to
be a size 6’. This is a clear instruction to your mind, whereas saying ‘I want
pizza but I can’t have it because I am on diet,’ only increases and intensifies
the desire for pizza. Your subconscious mind is much more powerful than your conscious mind
so you must use that power for your benefit. Understanding how your
subconscious mind works will help you to positively influence your mind,
rather than being influenced by thoughts, beliefs, and behaviors that you do
not want and grew out of years ago.
Meet Tina
The new social animal
Total weight loss 70 lbs
“Before Marisa my life was miserable. I
had no self esteem, every social event was
traumatic, what to wear (will it fit?).
I can now face my 50s in the shape I have wanted to be in all my adult
life. I’m so happy having reached my perfect weight! I feel so in control
now having used Marisa’s techniques. I know I deserve this and can
spend the rest of my life in this happy, happy place!”
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How does the subconscious mind
work & how can I make it work for
weight loss?
Imagine that you purchased a top-of-the-range computer and it came
without instructions. How would you use it? You might find that you could
not use it at all, or you might muddle through, but you would never get the
best out of your machine. You could never use it to its full capacity, and
you would not get the excellent results that it was capable of giving to you.
We come into this world with the most amazing computer-like brain that is
capable of doing so much, but there are no instructions that tell us how to
get the best from ourselves, and no manual that shows us how to program
ourselves for success. I am going to show how you to understand and use
the power of your subconscious mind for your weight loss success.
Your ability to imagine and see yourself as thinner sends a message to your
subconscious mind that this is what you want and your mind will work
harder to take you there. Your mind always
influences your body and you in turn can influence
Your mind always
your mind by using the things that influence your
subconscious. These are your powers of visualization
influences your body
and your ability to see yourself differently and to use
& you in turn can
different and better words to let your mind know
influence your mind
what it is that you really want and desire. Ideas that
by using the things
are emotional always reach the subconscious mind
that influence your
because it is the feeling mind. Once accepted, these
subconscious. These
ideas create the same reactions in the body again and
are your powers of
again. So if you have strong emotions about food and
particularly comfort food they stay in your
visualization..
subconscious mind and can have a negative effect on
you ability to stop binging on comfort food.
Once a new suggestion has been accepted by the subconscious mind, it
becomes easier for additional suggestions to be accepted. That is why so
often you get into a roll with dieting and suddenly you are eating differently,
going to the gym, taking your own food to work, shunning cakes and it all
fits into place. This is because you are giving yourself better suggestions
and your mind is acting on them. However you still have old negative
suggestions that may come up and sabotage you, such as ‘It’s Christmas and
I can’t enjoy it without masses of food.’ Or ‘I am on holiday so I can eat
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ice cream and drink a lot,’ or ‘I am under a stressful deadline and tortilla
and dips help me cope’. Just be aware when you are giving your mind new
suggestions that you need to keep working at it. See your subconscious
mind as rather like a muscle. When you use it differently it works differently
but you can’t use that muscle just once and expect it to be bigger and
stronger because of a one-off session of exercise. You have to continue
it. The good news is the more you use your mind differently the easier it
becomes and soon it stops being what you do and becomes a part of who
you are.
Willpower is not enough to help you lose weight because willpower is
conscious and your unconscious mind is so much more powerful than
your conscious mind. It’s said that the subconscious mind can make the
conscious mind do whatever it wants. That’s why when you subconsciously
believe that eating a bag of chips will cheer you up, but consciously want to
resist chips the subconscious almost always wins. Even making more of a
conscious effort to resist the chips does not mean you will succeed.
When you are changing your thoughts, beliefs, and images you don’t need to
try by using willpower. You just need to let your subconscious absorb these
new ideas. Let your mind accept them by being open to them. When making
mental changes, effort is not truly necessary. What is necessary is the ability
to get an image of how you plan to be (a perfect size 6 or looking great in
fitted clothes) and to hold that image in your mind. Relax into the image,
and use language that matches it. Keep re-running the image so your mind
accepts it and then you will have programmed your subconscious mind
specifically to keep you slim and you are able to be successful in staying that
way. Don’t just see yourself as slim. Imagine what it feels like to slip into a
smaller size, to have to do up your belt on a smaller notch and have your
clothes taken in, because your subconscious mind is the feeling mind, and is
able to remove or change old, negative or outdated ideas and beliefs.
if you hold
conflicting beliefs,
it blocks you from
moving towards
what it is that you
really want. That
is why you have not
succeeded until now.
First is the habit of thought (‘I need to eat cake to
feel happy’) and then the habit of action (eating the
cake even though we don’t need it and swore we
would resist it). We have habits of thinking as well
as habits of action, but the thought always comes
first. Therefore, if we want to change our actions, we
must begin by changing our thoughts. We have many
thought habits that are incorrect, but are still fixed in
the mind. It was only true at that particular time in
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your life, usually when you were a child and candy and take-outs seemed to
be a cure all and a huge treat.
The mind cannot hold conflicting thoughts or beliefs and if you hold
conflicting beliefs, it blocks you from moving towards what it is that you
really want. That is why you have not succeeded until now. You can’t
succeed at giving up certain foods while believing that those same foods
make you happy and solve your problems, even if only for a little while.
Because the subconscious mind works in the moment, in the same way
that an ice cream makes everything better for a child, the subconscious
mind works in the right now so it feels a cake will cheer you up and make
everything better. Even though the conscious mind knows that the cake may
undo all your good work and make you feel as if you have failed so that you
end up feeling like a loser and eat even more cake to cheer yourself up.
I mentioned earlier that we are controlled by what we link pain and
pleasure to. People who are successful in losing weight and keeping it off
have very clear definitions that being slim is pleasure and worth working
for whereas eating destructively is pain and worth avoiding. You can do
this just as successfully by becoming more clear about what you want,
the more you visualize the more you will believe your visualization is
possible. Very successful people visualize all the time. We can all change
our thinking and the mental pictures we make, and as we improve them we
improve everything.
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Willpower versus will & power
Your conscious mind has will or what we call willpower and usually this
means you can try to use the ability of the conscious mind to initiate or
direct a thought or action and to put effort and work into making it happen.
So your conscious mind has a will but your subconscious mind has the
power and the subconscious mind is more effortless. No conscious effort is
required to use your subconscious mind whereas doing something with the
conscious mind requires effort. Remember how learning to drive a car or
use a computer for the first time took effort? But then driving was relegated
to the subconscious mind as it became easy and automatic and you did
not need to think about the maneuvers. You almost did them on autopilot
because you drove subconsciously.
When the conscious mind and subconscious mind are in harmony, you
have willpower. You are “single-minded”. But when the conscious mind and
subconscious mind are in conflict, willpower is not enough and won’t work
because your conscious mind cannot overpower your subconscious mind.
The subconscious mind is like a powerful horse and the conscious mind is
an inexperienced rider trying to make it do what it wants without
much success.
When will (the conscious mind) and imagination (the subconscious mind)
are in conflict, imagination always wins. The subconscious mind wins
because it is more powerful. However when you know how to influence and
control your subconscious mind you will win at losing weight, as you will
use your new understanding of how your mind works so
that your conscious mind can stimulate the subconscious
When will (the
mind to change habits, reverse negative thinking and end
conscious mind) &
destructive eating patterns.
imagination (the
subconscious mind)
are in conflict,
imagination
always wins. The
subconscious mind
wins because it is
more powerful
Here’s a little test: use your will to stop yourself seeing
pink snow. Even though you have never seen pink snow
in your life you can’t stop thinking about it because you
have just put that idea into your subconscious mind.
You can only stop thinking about it if you replace it with
another image. Now try really hard, using your willpower,
to not think about a black cat sitting on green grass. The
harder you try not to see the image the more it fills your
mind. So you see that will is not enough to stop yourself
resisting food especially if it is in front of you or on the
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television screen but using your subconscious power is enough.
Your subconscious mind is also a huge memory bank. Its capacity is virtually
unlimited. It permanently stores everything that ever happens to you. Later
on in this book you will learn how to go back using that memory store
and understand where you learnt bad eating habits and this knowledge will
empower you to unlearn them and stay free of them.
Proof that hypnotism works
The fact that hypnosis works and is an incredible, painless and fast way to
change behavior has been proven over and over again because its impact
on the brain can be measured scientifically. There is scientific evidence that
something happens in the brain when
people are hypnotized that does not
Today, it is
happen when they are not hypnotized.
understood &
Hypnotherapy has a genuine effect on
accepted that
the functioning of the mind, as well as
the body.
hypnosis can be
Hypnosis is mentioned in the bible and
was used in ancient times in Egypt to
cure women of infertility. The word
hypnosis originates from Hypnos the
Greek God of sleep. Hypnosis was
practiced as ‘animal magnetism’ 200 years
ago in Vienna then France by Dr Franz
Anton Mesmer, which is where the word
mesmerized comes from.
an important part
of treatment for
many conditions
including medical
conditions,
which is why it
is used in many
leading hospitals
In the 1950s medical hypnosis began to gain credibility as more reliable
measures of hypnotizability were developed and the research into the many
benefits of hypnosis gained validity. Stanford University was the first to
establish a reliable “yardstick” of susceptibility called the Stanford Hypnotic
Susceptibility Scales. The Stanford scale showed that almost everyone can
be hypnotized.
Today, it is understood and accepted that hypnosis can be an important
part of treatment for many conditions including medical conditions, which
is why it is used in many leading hospitals including Great Ormond St,
Addenbrooks and UCLA. Recent medical research using modern brain
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imaging techniques shows that the connections in the brain are different
during hypnosis.
What is hypnosis?
Hypnosis is not a state of sleep at all. Actually hypnosis is a sleep of the
nervous system where your body is relaxed and your mind is alert and
receptive to new suggestions, so rather than being asleep and unaware of
what is going on around you, you are in a state of heightened awareness but
also incredibly relaxed and in this relaxed state you are more suggestible
and more open to suggestions because the critical factor (the part of
your mind that screens thoughts and suggestions) shuts down while the
subconscious mind, which is highly open to suggestion, takes over. This
means that you can tell a person in hypnosis, who has a fear of public
speaking, that they like public speaking and are very good at it and their
mind will accept and act off this suggestion. If you gave the same suggestion
to them consciously they would disregard it.
In hypnosis, including the state of self-hypnosis you will be in while you are
listening to the download, you will be in an enhanced state of awareness,
hearing my voice but not needing to concentrate on it. While in this state,
the conscious mind is suppressed and the subconscious mind is open and
receptive and your imagination will be excited and ready to accept the new
beneficial suggestions, ideas, concepts and lifestyle adaptations that I will be
giving you.
Because the mind learns by repetition as you play the recordings every day
for 6 weeks the suggestions I give you will become firmly planted in your
mind and will replace old negative suggestions and beliefs which in turn
influence you to replace negative habits with better ones.
The purpose of your hypnotherapy recordings is to reprogram negative
eating patterns of both thought and action, which originate in your mind and
in your belief system. As these negative behaviors are overcome you are
freed from the tyranny of overeating, binging and using food as a cure all.
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What does hypnosis (& self-hypnosis)
feel like?
While in a state of self-hypnosis, you will feel relaxed, your breathing
becomes slower and deeper, your pulse rate drops and you become less
aware and less interested in events going on around you. The more
analytical part of your mind tunes out and
the more feeling side tunes in. The critical
your unwanted
factor shuts down and the mind is able to
eating habits
accept ideas it may have previously rejected
and the imagination becomes excited and
have their
receptive to new ideas and new behaviors.
origins in your
You let go of conscious control of the mind
and your subconscious mind takes over. This
is a very good thing as in order to change,
and because your unwanted eating habits
have their origins in your subconscious, this
is the part that has to change in order for
your whole relationship with food to change.
Every time you play your download you are
reprogramming your subconscious so that
old habits are removed, replaced or changed.
subconscious,
this is the part
that has to
change in order
for your whole
relationship with
food to change
How can hypnosis help me to
lose weight?
Hypnosis is something you have already experienced many, many times in
your everyday life. When you are engrossed in a film or activity and lose all
track of time you are experiencing a state similar to hypnosis. When you
drive your car on a familiar route on autopilot and don’t even notice you
did it you are in a state of hypnosis. Only recently, one of America’s leading
psychiatrists conducted experiments on volunteers that proved how much
the brain could influence our thoughts when under hypnosis. Given that
the subconscious mind is responsible for 90% of our actions – if we can
change our mind – we can change our behavior too. So how exactly does
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it work? Hypnosis alters our state of consciousness in such a way that our
conscious (thinking) mind is switched off and our unconscious (emotional)
mind is made more alert. Because the unconscious mind is a deep-seated,
more instinctive force, it is this part of the brain that listens to the words
the therapist is using – and uses them to reprogram negative patterns of
behavior. In your downloads I will use hypnosis to change how you react
with food for ever.
You were born with a very healthy relationship with food. All babies eat
when they need to eat and they stop when they have had enough and in
between they don’t think about food. They don’t see it as good or bad or
naughty or boring and they have no guilt whatsoever about leaving it on
their plate. Then we learn to see food in a different way because we are
conditioned by the people around us to finish everything, to not waste
food or to see it as a as a treat and to see not having it as a punishment,
to see being given food as an expression of love and to see refusing it as
bad behavior and to see asking for different food as attention seeking. You
learnt some unhealthy habits, which you are going to unlearn from reading
this book and playing the download.
How your hypnosis
downloads work
Every single time you play your download you will be
reinforcing your mind and replacing old negative suggestions
with new powerful and positive ones. As you play the
download the image of you at your ideal weight will become
more real and more attainable each time that you hear it.
This is because your subconscious
mind is able to see you and to accept
you looking that way and then it works
harder to make that a reality for you.
The recording is going to help you
a great deal because it will have a
powerful, permanent and all-pervasive
impact on your self image, your eating
habits and your beliefs so play it every
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day without a break for 6 weeks and then continue to play it regularly
at least once a week until the words become deeply embedded into your
subconscious mind. As you listen to the downloads every day without a
break for 6 weeks you are giving your mind exactly the right amount of time
for it to lock onto and accept new helpful beliefs while at the same time
forgetting about and replacing the old unhelpful beliefs.
Six weeks is enough time for the subconscious to accept and to seed the
new ideas and as it does this it starts to act from these new and better ideas
and to make subtle changes in your behavior. We all change a little
differently - some people notice changes immediately, others notice them
cumulatively (bit by bit) and others notice them retroactively (only as you
look back do you see how much you have changed). No matter how
significant or small the change is, it’s all proof that it is working – you may
notice that you are less interested in junk food or can now resist the foods
that used to control you or stop after eating more quickly than before.
You will notice a difference in the way
you relate to food. You will start to see
it as energy and fuel for your body and
want and desire better food. At the same
time you will lose interest in using food as
an emotional crutch as the old habits of
eating addictively or mindlessly or eating
for instant short term pleasure fade away.
Instead, you find yourself eating only the
type and amount of food that your body,
instead of your mind, wants and needs as
you make better, healthier choices for life
and not just for a few weeks.
Every single time
you play your
download you will
be reinforcing your
mind and replacing
old negative
suggestions with
new powerful &
positive ones
While some people notice almost instant changes, others may at first feel
that nothing much is really happening but then you will notice that you are
feeling full more quickly, you are leaving food on your plate, eating more
slowly, taking time to taste food, not needing more and making better
choices. Your subconscious mind is doing its job and every small change is
a sign that this is working and will go on working as you reach your ideal
weight and maintain it too.
In addition to this, many dieters are using unhealthy methods of losing
weight. Many take dieting pills which are often just glorified caffeine pills
claiming to be the miracle cure for obesity, or they are diuretics that simply
make you lose water so you seem to weigh less. Then, there are those who
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try every new or fad diet which never work for very long because they are
restrictive and anti social and don’t give you the nutrition you need to live healthily.
Introducing Trypnaural Isochronic
tones technology
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designed to enhance the power of hypnosis and stimulate your natural
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you can benefit from deeper sleep, improved mood, increased mind power,
better health, creativity and even intuition.
Created by Niraj Naik MPharm, a London born
pharmacist, turned holistic health advocate, who
developed Trypnaural after discovering the power of
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from a chronic stress related condition. Niraj is also
a renowned author and has had his articles on health
featured in major mainstream media such as CBS
News, ABC News, Huffington Post, The Independent
and various other publications around the world.
Marisa’s unique method of hypnosis, combined with Trypnaural audio
technology, creates the most powerful, mind reprogramming, fast acting and
deeply soothing, hypnosis experience imaginable.
Trypnaural is now used by many of the world’s best therapists, spas and
healing centers around the world, so it is a perfect choice to power the
hypnosis that makes Perfect Weight Forever work.
For more information and to download your FREE Trypnaural track today,
please visit:
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Chapter 1
It’s not what you eat..
it’s what’s eating you
Sometimes, good old diet and exercise is just not enough. Maybe it is
behavioral choices that we make everyday without realizing how they
are undermining our health. So how do we change these behaviors? One
method is through weight loss motivation hypnosis. You may have visions
of a creepy soul dangling a pocket watch in front of your face and your eyes
beginning to spin. However, this is not what hypnosis is.
95% of people find diets ineffective. This is because they focus on the wrong
thing. According to the eating disorder charity BEAT, 88% of people who
have eating problems and weight loss problems have these problems
because they have an emotional relationship with food. 85% of people
comfort eat because they have a negative body image. Emotional eaters use
food to soothe unhappy feelings and to temporarily solve anger, loneliness
and unhappiness because eating temporarily switches them off from their
negative emotions.
The key emotional states that send you into emotional eating are anger,
hurt, loneliness, betrayal, frustrations, jealousy, guilt, resentment, shame,
helplessness, powerlessness, stress,
tiredness and many others that may
88% of people who
be more subtle. But eating will never
have eating problems
cure these feelings. It just makes them
& weight loss
worse. A third of women snack in
secret and then feel ashamed, guilty,
problems have these
embarrassed and out of control and
problems because they
those negative feelings just make it a
have an emotional
vicious circle that keep the overeating
relationship with food
going even though you long to be free
of it.
Your childhood affects how you eat because food has memories, both good
and bad, which is why we often can’t bear to eat something that we were
forced to eat at school like semolina or sprouts. On the other hand, we
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love the food that we got as a treat like cookies, toast and peanut butter,
chips and popcorn. Not only the food you ate as a child, but also your
parents’ relationship with food, will affect how you eat. Did your parents
reward you for good behavior with food? Did they bribe you to stay out of
their way with food? Did they punish you for bad behavior by sending you
to your room without dinner or taking away treats and desserts? Did they
make you eat everything in front of you and never allow you to leave food?
Were they very dictatorial about what you could and couldn’t eat? Did they
rush you through meals? Were mealtimes a source of conflict or were they
long, pleasant, leisurely affairs? Were your parents
overweight and forever going on a diet? Were they health
Not only the
nuts or mean about luxury or treat foods?
food you ate as
a child, but also
your parents’
relationship with
food, will affect
how you eat
All of these things and more have influenced your own
relationship with food because of the messages they gave
you about food. I have so many clients who in hypnosis
go back to events that leave them with a belief that says ‘I
can’t eat like other people,’ so if your mother rarely gave
you candy or punished you by removing candy, if your
parents were poor and you only had very basic food, the
belief you picked up at a very early age and had reinforced over and over
again is that ‘I can’t eat what other people eat’ ‘I can’t have nice food or
treats’. This means that when you’re denied the food that you want and
have no power or say in it you of course long to have the food that other
kids have in their lunch box, in their cupboards or at their parties.
Years later, when of course you have access to all that food you still believe
that you shouldn’t have it because of your on-going weight battle. You still
have that old belief ‘It’s not available to me,’ and ‘I can’t have what other
people have’ and ‘Other people get those foods but I don’t’. Even though
you are trying to consciously deny yourself those foods and want to be free
of them, what’s happening is that you feel exactly like that kid who didn’t
get them and wanted them so much and now you just want them even
more and feel powerless to resist them. It is this thinking that sabotages
your diet efforts.
The way to cure this once and for all is to remind yourself that everything
is available to you. Let’s assume you are 40 years old and you are going to
live into your 90’s - that means you have 50 years more of eating. When
you begin to say to yourself ‘I’ll eat cookies when I’m 85’ and ‘I’ll eat chips
and pizza when I’m in my 90’s,’ your mind understands that this food isn’t
denied to you, that instead you are choosing to have it at another time
and when your mind gets that you are choosing to say no to it and, even
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more importantly, that you are happily and willingly choosing to say to no
to it all the sabotage and resistance is ended. That’s why vegetarians don’t
fight themselves to resist meat. They willingly choose to say no to it. They
don’t see it as a hardship. They see it as a benefit and therefore there is no
conflict about what they choose to say no to and what they choose to say
yes to. They don’t think ‘I want the bacon but I’ve got to eat the lentils’ and
‘It’s so unfair’, in the way a dieter would think ‘I want the dessert but I’ve
got to have the fruit and it’s not fair’. So you can see that it’s your thought
process that you need to change in order to change how you eat and how
you feel about food.
Whenever you are denied food for any reason (punishment, lack of money,
parental belief system) your mind continues to see denying yourself food
as a massive punishment even though it is what you consciously want it to
do. That’s why so many dieters want denied food. If you go on Atkins, even
though you can have tons of cream and butter, you will find yourself craving
oranges or raspberries simply because they are banned.
The most powerful connection is the one that says food equals love. When
you were a baby you knew your mother loved you because she fed you.
When she fed you she interacted with you. She held you, cuddled you,
spoke to you. Most overeaters don’t crave salad or steamed fish.
They crave sweet, sugary, soft food that reminds them of those early feeding
experiences as a child. When they put that food in
their mouth they are trying to regress back to the
the most
feeling because as a baby every need you had was
powerful
satisfied when you were fed. When you pick up a
connection is
small baby and feed it you give it love, connection,
security, significance and it feels safe. All of those
the one that
feelings are met instantly when something soft and
says food
sugary and creamy is put in your mouth but of
equals love
course you don’t want to be a baby.
You can’t be an adult baby and you wouldn’t want to be either. That’s why
when love goes wrong we want to eat chocolate and cookies so now you
can see what’s really going on. You can see this vicious circle. Food makes
you feel loved and happy but you don’t feel loved and happy so you eat
lots of food, then you hate your body and you hate yourself and you feel
weak and shameful and believe that you are not lovable, which leads to
further overeating.
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People who have never had a weight problem believe that all you need to
do to cure the weight problem is to practice self-control and willpower.
Gluttony was 1 of the 7 deadly sins and we blame overweight people for
having no control, which is terribly unfair. If your weakness and lack of
control is around food everybody knows about it, which adds to your
sense of shame. If your weakness is porn or maxing out your credit card or
abusing alcohol you can hide that for a long time. Even when people know
about it they are more sympathetic. We seem to forgive people for alcohol
problems, drug problems, shoplifting problems much more than we forgive
people for being fat because a fat person is seen as a weak glutton.
Meet Angela
More Energetic Than Ever
Total Weight Loss 14 lbs
“Two years ago I started overeating because
I was unhappy at work... I didn’t even try to
diet as I knew I wouldn’t stick to it.
During my session with Marisa Peer.. I discovered how I comfort ate
from an early age, which foods would benefit me and how to visualize
my ideal size. I’ll never go back to my unhealthy ways, I’m more
energetic and so happy with my body now.”
Underlying emotional issues almost always tend to be what make us
overeat. It is precisely because overeating is so often an emotional issue
or has an emotional origin that trying to logically stop it fails. It helps to
understand and accept that overeating is linked to an emotional trigger,
because then you can set about becoming and staying free of it. If you binge
on food when you are upset, if you comfort yourself with food whenever
you feel lonely or bored or not good enough just linking what you do and
identifying which type of eater you are can be a light bulb moment for
people. Once you understand what’s eating you, you have the ability to
fix it.
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There are 8 types of overeaters and once you identify which type you are
you will be able to take action to cure that.
The 8 types of overeater are:
∞
Addictive eater
∞
Destructive eater
∞
Emotional eater
∞
Angry eater
∞
Habitual eater
∞
Feasters
∞
Ignorant eater
∞
Constant cravers
When I worked on Supersize Superskinny and Celebrity Fit Club, I began
to see clearly how different people fitted into different categories. I am
describing them for you here as I know that once you can identify yourself
it’s easier to fix yourself. Once you can see how we fit into different types
and how and where we became these types you can also see that what has
happened to you isn’t your ‘fault’. You could not stop that happening but
you can stop it continuing.
For instance, if you were born into a family of addictive eaters and fed the
very foods that make your brain want and physically crave more you have
become an addict. However, you can stop that because you have the free
choice now that you did not have as a child. If you had the kind of parents
who were emotional eaters and who taught you the same techniques
it’s not surprising that you use food to deal with every kind of feeling.
Recognizing this as learnt behavior that was passed on to you allows you to
move on and learn something more beneficial.
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Quiz to help identify your triggers
Take this test to see which type of eater you are and what will help you to
break free. Answer each question to identify the type of eater you are.
If you answer yes to more than 50% of the questions, you can identify
yourself with that category.
Do you think about food all day and eat really fast so you don’t fully
experience it and then want more food?
Do you repeat this pattern over and over?
Do you crave sugar? If you have sugary snacks in the house are you
unable to resist them and eat them until they are gone?
Do you eat sensibly all day and only break your diet in the evenings?
Are there some foods that once you start eating them you can’t
stop? i.e. jumbo bags of potato chips or family size bars of chocolate
or packets of cookies?
Do you eat something like a bar of chocolate so fast that when it’s
finished you realize you didn’t enjoy it, savor it or really even
taste it?
Answering yes to a majority of these questions makes you an
addictive eater.
∞
Do you use food to block out your emotions and feelings, i.e. eating
when you are lonely, unhappy or bored?
Do you eat in secret?
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Do you prefer to eat alone or in secret and do you eat differently
when eating with others?
Would you find it hard to be without chocolate, candy and cookies?
Do you eat when under pressure?
Do you particularly crave carbohydrates when you are unhappy?
Do you believe that certain foods comfort you and make you
feel better?
Answering yes to a majority of these questions makes you an
emotional eater.
∞
Are your children or partner overweight?
Do you no longer recognize when you are full and when you are
hungry?
Do you put on weight predominantly around your stomach?
Do you eat whenever food is in front of you regardless of whether or
not you are hungry?
Do you finish everything and always clear your plate?
Do you find it particularly hard to throw food away or ‘waste’ it?
Were you always made to finish meals as a child?
Do you find yourself using every occasion to eat i.e. watching
television, in a car or on a train journey, at the cinema, etc.?
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Do you eat quickly and finish before others?
Answering yes to a majority of these questions makes you a
habitual eater.
∞
Do you think that all salad is healthy including coleslaw and the
dressing?
Do you think cheese is good for you and pizza is a complete meal
because it has some peppers and tomatoes on it?
Do you believe that bread, potatoes, cereal and milk are good foods?
Do you think all foods labeled low fat, reduced sugar and diet must be
good for you?
Do you count potatoes as vegetables?
Do you think fruit bars, fruit drinks and canned fruit are as good as
fresh fruit?
Answering yes to a majority of these questions makes you an ignorant eater.
∞
Do you sabotage your diet every time you come close to your
ideal weight?
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Do you feel anxious and uncomfortable when you are slimmer?
Do you still buy clothes in bigger sizes and keep your fat clothes?
Do you lose the same 10 pounds (or thereabouts) every year then
gain it back?
Do you feel more comfortable when your body is covered up and
uneasy when it is on show, i.e. do you prefer winter because you
can wear layers and hate summer because you are supposed to
wear less?
Do you celebrate your weight loss success by resuming eating the
foods you had denied yourself?
Answering yes to a majority of these questions makes you an
destructive eater.
∞
Do you prefer crunchy food like potato chips, nachos, apples,
popcorn, French bread or very chewy food like toffee and
beef jerky?
Do you feel better after chewing and biting food?
Do you eat something after an argument or if you feel tense or
wound up because it changes your state?
Do you feel agitated if you have to wait too long for your food to be
served to you in a restaurant or on an airline?
Do you use chewing gum a lot?
Answering yes to a majority of these questions makes you an angry eater
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∞
Do you need huge amounts of food and only feel happy if your dining
table looks like a banquet?
Do you make even eating a snack into an event?
Do you add more ingredients and more food items so that even if
you eat a sandwich it has to have more food items added on the side
like chips of fruit or extra cheese?
Do you find that even if you order a coffee you need cookies too or
you feel deprived?
Do you feel that you have missed out if you eat a simple meal or are
not served enough variety or add ons?
Do you always order extra dishes whenever you eat out or
order takeouts?
If you have answered yes, you are a feaster
∞
Do you think about your next meal even while you are eating your
current one?
Do you plan holidays and events around food?
Do you start thinking about dessert while you are still on your main
course and race from one taste to the next?
Do you go food shopping almost every day, even when you have
plenty of food in the house?
Are you always reading recipes and recipe books?
If you have answered yes, you are a constant craver
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Addictive eaters crave sugary food, caffeine, junk food, colas and
refined carbohydrates because they are addicted to the chemical
composition of these foods. They always find these foods stimulate them
to want more and have great difficulty resisting them or eating just a little
of this type of food. Addictive eaters can never stay on diets for long – not
because they are weak or lack will power but because the foods they crave
can be as addictive as drugs or cigarettes. Potato chips, cakes, chocolates,
cookies, pastries, candy and fast food are not foods at all they are a cocktail
of chemicals, colorings, sugar, trans fats and preservatives. The body
becomes addicted to these chemicals because they make the body release
dopamine in the same way drugs do and like all addictions we need more
and more of the dopamine just to get the same effect.
When you crave food and then eat it really quickly and then want more of
it that’s an addiction and like all addictions the only cure is to stop eating
the addictive food. You don’t have to live on lettuce and salad. There are so
many yummy things you can eat that are not junk or addictive.
A diet of burgers, potato chips, candy and cake will program your brain into
craving even more foods that are high in sugar, salt and fat, according to
new research. Over the years these junk foods can become a substitute for
happiness and will lead bingers to become addicted. Dr Paul Kenny, a
neuroscientist, carried out research that shows how dangerous high sugar
foods and artificial foods can be to our health. ‘You lose control. It’s the
hallmark of addiction,’ he said. The researchers believe it is one of the first
studies to suggest brains may react in the same way to junk food as they do
to drugs.
once you stop feeding
the addiction it will
go away and later
you can eat small
amounts of desserts
without going back
to the old patterns
‘This is the most complete evidence to date that
suggests obesity and drug addiction have common
neuro-biological foundations,’ said Paul Johnson, Dr
Kenny’s work colleague. Dr Kenny, who began his
research at Guy’s Hospital, London, but now works
at Florida’s Scripps Research Institute, divided rats
into 3 groups for his research, due to be published
in the US. One got normal amounts of healthy food
to eat. Another lot was given restricted amounts of
junk food and the third group was given unlimited
amounts of junk, including cheesecake and cheap
sponge cakes and chocolate snacks.
There were no adverse effects on the first 2 groups, but the rats who ate as
much junk food as they wanted quickly became very fat and started bingeing.
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When researchers electronically stimulated the part of the brain that feels
pleasure, they found that the rats on unlimited junk food needed more and
more stimulation to register the same level of pleasure as the animals on
healthier diets.
The body will ask for whatever you give it, if you have coffee with 4 sugars
and you remove the sugar you will miss it and then quite quickly you will
prefer it. However once you give your body better and more natural food
you will forget about junk very quickly and often within 6 weeks. So if you
are an addictive eater you have to cut out the addictive foods and replace
them with something healthier, knowing that once you stop feeding the
addiction it will go away and later you can eat small amounts of desserts
without going back to the old patterns.
Emotional eaters find loneliness, boredom and sadness are temporarily
abated when they fill their stomachs with refined carbohydrates. They use
food, particularly sugar and carbs, to medicate themselves so if they feel bad
or unhappy they eat lots of toast or a big bowl of pasta or cereal and then
they will feel almost sedated. They eat starchy foods that quickly make them
feel full, feel satisfied and somewhat tranquilized, for a while. In the olden
days patients in mental homes were given lots of carbs because of the
sedating and calming effect that they have.
Comfort can briefly be found in soft, sweet foods like ice cream or cake
that reminds us of childhood. When you were a child all your immediate
needs could be met with an ice cream but as an adult this will never be the
case. Depressed people often want caffeine and sugary foods. Emotional
eaters try to get rid of a bad feeling
fast and try to feel good even faster by
See leaving food as
using comfort foods and bulk eating.
empowering & know
The quickest way to stop this is to
recognize what you are doing and to
that when you don’t
stop using food as medication as it is
need food it is wasted
a vicious circle. Instead have a bowl of
wherever it goes
hot vegetable soup or any hot drink as
hot liquids are very comforting and do
not put pressure on your digestion and
cause you stress in the way excess carbs do. Emotional eaters benefit from
group support because this encourages them to eat selectively and helps
them to deal with stress without turning to food. So instead of picking up a
cookie they can pick up the phone and interact with a friend or the group
that is supporting them.
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Habitual eaters have usually been made to eat everything on their
plate. As children they were often not allowed to leave food and have been
conditioned and trained to eat anything to such an extent that they continue
this way of eating purely out of habit. They will eat at every occasion and
eat everything in front of them without being aware of whether they are
hungry or not or even whether they like the food or not. They hate to
waste food or throw it away. Just being aware that you acquired these
habits and were actually born with a natural ability to leave food will help
you to get that ability back. See leaving food as empowering and know that
when you don’t need food it is wasted wherever it goes. You can return
it to the fridge for another day, give it to someone else or take it home
if you are in a restaurant - you don’t have to eat it just because it’s there.
The more you practice leaving a little something the more free of the old
conditioning you are becoming.
Ignorant eaters have been completely brainwashed by food
manufacturers to believe that what they are eating is healthy or harmless.
They eat a lot of convenience and ready meals and believe they are as good
as home-cooked food. They may exist primarily on diet foods and diet
drinks but still have a weight problem. They believe that carbs are low fat
and healthy when this is not true as excess carbs raise your insulin levels
and keep your body in a constant state of fat storage. Your body does not
care if you eat bread, pasta or cake it uses all carbs as sugar so if you are an
ignorant eater you will find that my diet advice and diet plans change
everything for you. Buying ingredients rather than buying ready meals and
reading and understanding food labels is another step that will help you to
move from being an overweight, ignorant eater to a slim, informed eater.
you are in charge of
what, when & how
much you eat. You will
always have enough
food & food will
always be there. As
you remind yourself
of this the need to
overeat will go away
Destructive eaters usually have a deep-rooted
need to hide and disguise their sexuality or potential
attractiveness and they often feel vulnerable when
they look attractive or desirable. People who have
never had enough love often compensate by having
more than enough food. And those who had food
or types of food restricted or controlled in their
childhood like to have big portions and frequent
meals and snacks as they always feel they may not
get enough. They often feel panicky in a situation
where food is shared, i.e. a group picnic or shared
Chinese meal, in case they get less or don’t have
enough to feel full. They feel uncomfortable when
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they cannot dish out their own portions and a host does it for them, in
case they don’t get enough to satisfy them, because they have become used
to eating too much. Again you need to understand that your subconscious
mind is the feeling mind and it still feels you might not get enough. Remind
yourself that you are in charge of what, when and how much you eat. You
will always have enough food and food will always be there. As you remind
yourself of this the need to overeat will go away.
Angry eaters like crunchy food like potato chips and apples and tough
food like meat and thick or crusty bread that they can chomp and chew on.
Hard mastication and lots of chewing is effective when we are feeling tense
and wound up as it releases stress. Stressed people often want salty foods.
They will always eat after a fight or disagreement to make themselves feel
better. Angry eaters also eat to push down feelings, they eat to get rid of or
to replace a feeling instead of recognizing what they are feeling. Sugar free
gum is a much better way of chewing to release tension. We have receptors
in our jaws that respond to chewing by releasing relaxing feelings and it also
allows you to get in touch with your feelings and deal with them or accept
them instead of using food to change the feeling.
Feasters need to celebrate with food and they don’t get the signal to
stop eating. They don’t feel full the way other people feel full and they
don’t know when to stop so even when they are very full they can continue
eating. When feasters eat a diet higher in protein that is more slowly
digested they stimulate peptide YY that makes people feel less hungry and
full more quickly.
Constant cravers seem to feel hungry more than other people. The
constant cravers do best when they go on very short-term diets where
they can have 1 day a week when they can eat freely. You really can’t
do much damage eating sugary carbs 1 day a week because that is only 1
day when your insulin rise and your fat storage goes up. Whereas having
a little something – 1 cookie or 1 ice cream – puts your insulin and fat
storing levels up every day. Knowing that you can have your treats 1 day
a week will make it easier to not have them on the other days. Constant
cravers find it easier to resist certain food groups when they know they can
have them on another day because it takes away the feeling of denial and
removes that feeling of ‘It’s not available to me’ and replaces it with ‘It’s
available to me at weekends and I am very happy with that’.
As you categorize which type of eater you are, it’s normal to fit into more
than 1 category. I fit into 2 and that is okay and not unusual, just use the
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techniques for each category to become and stay normal around food.
People of a normal weight and with a normal relationship with food will
answer yes to some of the questions too – the difference is it does not run
their lives. It might help you to know that over 70% of over-eaters are
emotional eaters and addictive eaters. Another 20% are habitual, feasters,
constant cravers or ignorant eaters. Only around 10% fall into the
destructive and the angry category.
There is so much going on behind our seemingly unconscious eating habits.
Up to 43% of people use food to alter their moods every single day. It is
essential that you know what your issues are in order to fix them because
it’s hard to fix what you don’t understand, but once
you have that understanding you also have the power
more than 70%
to change. The understanding and the solutions that
of over eaters
each chapter of this book offers you are changing you
are emotional &
on every level.
addictive eaters,
For many overweight people the weight is simply the
20% are habitual,
presenting problem – the visible effect or symptom of
feasters, constant
the real problem underneath. Excess weight can have
cravers or ignorant
a role, a function and a purpose. Often it is to insulate
eaters. only 10% fall
someone from being rejected or to hide their sexuality
into the destructive
from the world or to offer up a reason for failure: ‘I
& angry category
could have been a success if only I was thinner’, ‘He/
she would have liked me if I was not overweight’, or ‘I
would have got that job if I wasn’t so fat’, and so on.
Once you get to see the true reason for your excess weight you can let go
of the reasons for holding on to it and go on to not just lose weight but to
keep it off permanently.
So now you understand what’s been eating you, you are more ready than
ever before to move on without those old issues holding you back.
The complete step by step program to being your
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with Marisa Peer
Chapter 2
Your personal
hypnotherapy session
So here you are, ready to lose weight. Let’s begin your personal session
with me.
Part 1: History and background
Let’s imagine you are my client. Here are some questions for you to
answer. Write out your answers and keep them to hand as they will help
you to initiate powerful lifelong changes. Please add your answers in the
space provided below.
How old were you when you first felt or were overweight?
35
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What was your body like when you were about 8?
Were you a normal kid or were you overweight?
What foods are your downfall?
What foods do you find it hardest to resist?
Can you leave food or throw it away?
Do you eat emotionally do you have food mood? (Meaning if you are bored,
lonely, stressed or tired do you use food to feel better?)
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What is the heaviest you have ever been?
And the lightest you have weighed as an adult?
What do you want to weigh? What size do you want to be?
When was the last time you were close to your ideal weight?
How do you want to eat?
Describe how you would like your relationship with food to be e.g. do you
want to give up certain foods for good or certain habits like late night
eating or do you want to eat everything but in moderation?
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What is the weight of your parents and siblings?
Were you made to eat everything on your plate?
Did you get cookies, candy and ice cream or were they very restricted?
What is your parents attitude / relationship with food like and what was it
like as you grew up?
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Part 2: Regression
We’re all born with a normal relationship with food: that’s why babies don’t
overeat, don’t bolt their food, and have no problem leaving food regardless
of how delicious it is. So if we accept the premise that we were born with
a completely normal attitude to food, it means that somewhere along the
line we must have developed an abnormal relationship with food. It partly
explains why millions of us now struggle with our weight.
I’m going to help you track back to where, how, and why that happened.
Because once you’ve pinpointed the origin of your problem, you’ll be so
much better equipped to fix it. Sometimes, this can be a lightbulb moment
for us – it certainly was for me.
I had a problem for years with food. I could not resist it and would binge
on sugar and carbs and this would make me unhappy; then I would starve
which made me even unhappier. When I was training in hypnosis I went
back to times when I remembered staying with my grandmother and she
would give me all the food I did not get at home. She would take me out
and buy me comics and bake me cakes and I would sit on her sofa eating
the cakes she made just for me and reading the comics and I felt blissfully
happy and completely loved, it was a warm, wonderful feeling that I can still
vividly remember and even feel.
All eating is an
act of regression.
We use food to
try to get back
the happy, warm
feeling we got
when we were
given cookies &
candy as a kid
For years as a grown up whenever I was unhappy I
would read magazines and eat cakes and I released that I
was trying to recreate that feeling trying to get back that
perfect moment of feeling so loved. All eating is an act
of regression. We use food to try to get back the happy,
warm feeling we got when we were given cookies and
candy as a kid. That is why when adults are unhappy they
want children’s food. No one ever says ‘I am so down, I
crave salad’ or ‘I am so fed up, I need to stuff myself with
vegetables’. When we feel less than happy we feel drawn
to the foods we think made us happy as children, which
are usually soft, mushy, sweet, creamy foods or chips
and pizza.
When I visited my grandmother as an adult a perfect synchronicity
happened, as I opened the door, she simultaneously opened the cake tin
and I was conditioned to want to eat cake the minute I entered her house
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even if I had just eaten a large meal. I learnt to not eat before I visited her
because the craving for cakes was so bad. I was like Pavlov’s dog, just being
in my grandmother’s presence made me want to eat cake, but I got rid of
the cravings and you can do the same.
The message I learned was that food comforts sadness. The pattern was
formed, and I spent the next 15 years overeating whenever I was sad or
lonely. I formed a bad habit and then over time that bad habit formed me,
but once I understood it through hypnosis, I was able to change it and now
I can deal with sadness and loneliness without resorting to cake.
Another example is a colleague who would always binge on huge takeout meals when she was down or stressed. She decided to look at how
she learnt this behavior and remembered that she woke up one day to
find her mother gone because she had been rushed to hospital. Her dad
had no idea how to care for her and he could not cook so he served her
enormous take-out portions washed down with Pepsi. And every time she
visited her mother in hospital he would buy her several candy bars to keep
her occupied. This gave her immense pleasure and she realized that she
always binged on huge take-outs followed by several candy bars and Pepsi
because she had been trained to cope with loneliness, worry and anxiety by
eating huge amounts of a particular type of food. Once she understood the
timeline of this learnt behavior she was able to unlearn it. How will it work?
•
Find a time when you’re on your own, and you can relax.
•
L isten to my voice, and just be guided by the words. Your
subconscious mind will do the rest.
•
nce you’ve come out of trance, make a note of any thoughts, images,
O
or memories that came to you in your Diet Diary.
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Ready? let’s begin
‘regression cure therapy’
You are going to use this track to experience regression therapy yourself.
The first part you will hear takes you into hypnosis. You can read
through the next chapter so you know what to expect but as you will be
playing your download for this experience you don’t need to memorize anything.
Sit or lie with feet apart, hands separated. Ensure you will not be disturbed,
silence the phone etc. Later when used to going into self-hypnosis you will
be able to do it in busy (even noisy) places like airports, on the train, in the
park etc. without anyone being aware.
Roll your eyes back and up as if you are trying to look at your eyebrows.
It is important to feel your eyes straining a little as looking up will give you
a burst of alpha brain waves and this is the brain wave to go into when
making changes.
Fix your eyes at a real or imagined spot on the ceiling and keep your eyes
still and glued to that spot.
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Take 3 deep exaggerated breaths..
1.
2.
3.
Inhale. Hold for 10 seconds, exhale slowly.
Inhale. Hold for 10 seconds, exhale slowly.
Inhale. Hold for 10 seconds exhale slowly and close your eyes without
hesitating.
Keep your eyes closed from now on. Now allow a drifting floating feeling to
develop in your body.
Don’t try to make it happen, just think of it happening, imagine it and feel it.
Imagine a wave of relaxation washing over your body like water in the
shower going from your head to your toes.
Picture 10 steps...
It helps to get the same looking down feeling that you get as you look over
a balcony, or down a flight of stairs, so drop your chin a fraction for a
moment as if you are looking down.
Count backwards from 10 to 1 and begin mentally taking each step down,
drifting deeper into relaxation with every step.
Don’t concern yourself with feeling that you cannot visualize, just thinking
about the steps will cause your mind to see them even if you are unaware
of this.
If you have ever worried about anything, then you already posses perfect
visualization skills. Use all your senses..
As you take step 10, feel your feet touching the steps
As you take step 9, hear your feet making contact with each step
As you take step 8, see your feet moving down step by step
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As you take step 7, you are going deeper
As you take step 6, each muscle and nerve is turning loose and you are
going deeper
As you take step 5, you are halfway down going deeper still
As you take step 4, you are gently calmly easily moving into a deep healing
wonderful state of relaxation
As you take step 3, know that deeper just means going deeper into an
awareness of yourself and you are doing this perfectly
You are taking step 2, drifting deeper still and letting go
Now you are taking step 1, just go deeper into a sleep of your nervous
system and you will continue to let go throughout this recording.
You are now in a wonderful state where you have access to the origins
of all your behavior, so I want you to ask your subconscious mind to take
you back to a scene that is all to do with when your relationship with food
became unhealthy our undesirable.
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Just look at your eating behavior today. What are the foods that are your
downfall? How do you sabotage yourself?
•
lose your eyes and ask your mind to take you back to where and
C
when this behavior began.
•
sk your mind to show you what was going on when this A
behavior started.
•
on’t try to force it. Just relax and let thoughts and images come into
D
your mind.
•
Imagine you have a ruler or tape measure in front of you going back
in years from now until your birth. You are walking backwards along
this ruler / tape measure, walking back in years and you will find that
you just stop or will know to stop at the year where you got negative
food associations.
As you stop just let your mind fill up your head with images that are all to
do with the bad eating habits. As you start to recall a scene don’t focus on
the details, instead think about only what you are feeling and experiencing in
this scene, more than what you are doing.
Once you have got a memory of the feelings, ask
your mind:
What was going on at that time in your life?
What were you feeling?
How did food factor into this?
What did you learn about food in that scene?
When you have looked at the scene enough just come back to your full
awareness. You may notice that adults taught you to use food to stop
feeling lonely or bored or unhappy. Did your parents load you up with chips
and candy on long car journeys, or when they had to leave you with a baby-
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sitter, or when they did not have time for you? Did they treat you to candy
if you were sad, or bribe you with them to study, or give them some
alone time?
Whatever the scene you are thinking of, now that you have the information
jot down your experiences and thoughts in your diet diary and let yourself
look at your notes and fully understand that you were taught this by an
adult, but now that you are an adult, you are ready to teach yourself better
and healthier habits that will keep you both slim and happy.
Practice saying to yourself on a regular basis ‘I know now that my problem
stemmed from ______________ and I don’t need to do that any more.’
This is not only very useful it is incredibly healing too. You may find that
more thoughts and more memories come up over the next few days and
weeks. Just note what they are and add them to your new resolve to move
on from the relationship you had with food as a child, (that was taught to
you) and to eat in a better healthier way (that you are teaching yourself)
from now on.
Now that you have the information, you can use the downloads to program
your mind to eat differently. You can choose between any of the titles. They
will all help you and you may like to use 1 for several weeks and then to
change to another title.
Let me give you an example of how this works:
One of my clients had a terrible relationship with food. She would buy
packets of cookies, rip into them and bolt the entire packet down so quickly
that she didn’t get to taste them or enjoy them. When she had finished,
she would feel huge waves of guilt and this pattern continued almost every
day. When she tried the regression her mind took her back to a memory of
when she was a little girl. Her mother would not allow her to eat cookies
but had to buy them as her father, who was a construction worker, liked to
eat them and take them to work. The cookies were kept on a high shelf and
she was forbidden from even asking for them, they were just for Dad.
She remembered that she would wake early in the morning, creep
downstairs, stand on a high chair to grab a handful of cookies and run back
to her room where she would eat them really fast. Then she would say to
herself, ‘I am so bad for eating those cookies. I should not have eaten them.
I didn’t even get to enjoy them’. She understood immediately how this
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destructive eating habit began and that she was repeating a pattern learnt
as a child, this understanding stopped her forever. She began to say ‘I have
a choice. I can eat cookies every day for the rest of my life. They are not
banned and if I eat them I will savor them, enjoy them and eat them slowly.’
But of course because they were not banned, and she could have them
at any time, she was able to choose not to have them much at all and she
never missed them.
This is all the emotional stuff that is so important because our emotions are
more powerful than logic. You logically know that an apple is better for you
than a cake. You even know that if you eat the cake you will feel horrible
afterwards and like a failure. However your emotions are saying ‘Eat the
cake, eat the cake’ and so you eat the cake and then beat yourself up for
doing so and then feel so bad you may even eat more bad food because you
believe you have no control. Your audio downloads will help you overcome
emotional eating for good but here is some great logical stuff that will help
you make the right decisions about how to eat all the time.
Let’s start with the misconceptions about low fat food keeping you thin. It’s
not true and here is why...
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Chapter 3
Fat is your best friend &
starch is your enemy
I have been telling my patients for years that sugar and low calorie starchy
foods make us fat, whereas wonderful health-giving foods containing fat or
protein keep us slim, and in the last few years I have noticed that finally
nutritionists, doctors and scientists worldwide have come to the same
conclusion. When I worked for Jane Fonda I lived on the LA diet of low
calorie yogurt, diet coke, fruit, salad with no dressing and no fat and during
that time, even though I was exercising a lot as one of Jane’s trainers, I
struggled every day to stay slim. Now I eat a very different diet. I eat eggs,
fish, chicken, meat, vegetables, salads with oil and dressing, no more than 3
pieces of fruit daily and I snack on olives, avocados, humus or guacamole
and crudités and nut butter on celery or sliced peppers. I never starve
myself and I am slimmer than I ever was then.
Sugar & low
calorie starchy
foods make us
fat, whereas
wonderful
health-giving
foods containing
fat or protein
keep us slim..
It is quite simple. Protein is composed of amino acids that
the body can’t store and when you eat protein your body
uses it as a building food to repair your body so it is quickly
used and not stored as fat. When you eat carbohydrates
they are stored as fat unless you burn them off with a lot
of exercise. That is why body builders only eat protein
and vegetables before competitions because they want to
stay in fat burning mode so their muscles are more visible.
Carbs, on the other hand, are designed to give you energy.
If you eat carbs and then do activities like exercise or hard
manual work they get burnt off but if you eat them and stay
sedentary i.e. at your desk then instead of using carbs your
body stores the excess as energy i.e. fat.
Endurance athletes carb load for the very reason that the body stores carbs
for energy, meaning that during endurance training they have the energy
reserves they need. We have all heard of runners pasta loading before they
compete because they will need that energy later. This leads many people
to eat carbs believing this will give them the energy to exercise. However
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when an overweight person does this all they do at the gym is burn off
those carbs and not the stored fat. You don’t need carbs to give you the
energy to exercise. (When I worked on Celebrity Fit Club we would get
the celebrities to work out for 20 minutes first thing before eating as this
kick started the fat loss process). If you eat carbs 3 times a day later never
comes and instead you constantly help your body to store fat.
When you eat carbs or any starchy food they turn to sugar very fast (grains
are 70-80% starch) and when your blood sugar goes up you make insulin
and the job of insulin is fat storage. It’s harder to lose weight once you have
eaten carbs and it’s harder to gain weight without eating carbs.
If you eat carbs 5 times a day - cereal for breakfast, a cookie midmorning,
a sandwich for lunch, crackers as a mid afternoon snack and then eat any
kind of carb like potatoes, rice or pasta for dinner your body is constantly
cranking out insulin, making it impossible for you to lose weight and causing
you to store fat especially around the stomach. The only exception to this is
if you do a lot of exercise in which case you can burn it off.
You have a 90% chance of remaining overweight if your diet is high in
carbohydrates and starchy foods. The reason for this is that to burn fat you
have to reduce sugar but your body cannot differentiate between carbs and
sugar – they are equally recognized and used by your body as sugar. Once
you have eaten the equivalent of 3 teaspoons of sugar
you are now in fat storing mode and if you eat starch 3
You have a 90%
or 4 times a day you are constantly making your body
chance of remaining
store fat and never giving it the opportunity to burn fat.
overweight if
Eating pasta, rice, potatoes and bread is no different to
your diet is high in
eating cake and as you recognize this it becomes easier
carbohydrates &
to adapt your eating to allow your body to burn fat. You
starchy foods
would not eat cake at every meal so seeing starchy carbs
as no different to cake makes it easier to limit them.
When carbs are restricted, fat is broken down and when you eat more
carbs than your body can use the excess is converted to fat. Your body
simply cannot burn fat and shed weight when you eat carbs several times
a day, because it never gets the chance to burn off the fat that you keep
storing every day, at every meal and snack. That 3 teaspoons of sugar that
I mentioned is not a lot at all, once you have consumed that amount your
body is at full carb capacity and any more will be stored as fat. When you
restrict carbs you always burn fat and shed weight so when you wake up
in the morning you are at peak fat burning capacity and you will stay that
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way until you next eat a carb. If you remind yourself of this you are more
motivated to breakfast on eggs with green vegetables knowing that by
doing this you will stay in fat burning mode until your next meal. This may
motivate you to ensure your next meal is carb free too and although you
don’t have to do this all the time, just doing this a few times a week will
make your body more adept at burning fat and losing weight.
Switching carbs for protein or carbs for fat helps you train your body to
burn fat. This means switching potato chips or crackers for nuts or olives.
Swap granola or cereal bars for celery or pepper slices spread with crunchy
nut butter. Replace rice and pasta with quinoa or amaranth or chopped
zucchini, which are a wonderful replacement for spaghetti or noodles. In
place of potatoes roast Jeruselam artichokes or dry roast cauliflower florets.
When you eat protein you burn fat, when you eat carbs you store fat. But
when you add protein to carbs you slow down the sugar. This means that
if you really want a pasta or rice dish add a protein like fish or chicken to
make it less starchy. A better way to monitor your diet is to never double
carb. This simply means that if you have a baked potato, don’t add baked
beans or you will be eating 2 types of starchy carbs together.
Instead add tuna or a poached egg. When eating toast instead of adding
jam or honey have natural almond nut butter or a slice of ham so you are
slowing the sugar down rather than increasing it. Eat rye crackers with nut
butter or avocado rather than honey and if you want oats for breakfast add
a few nuts and seeds and use nut milk like almond milk to slow down the
sugar. Adding banana, raisins and honey to oats makes it ultra high in sugar.
Don’t have tomato-based sauces with rice or pasta, add fish or lean meat,
so you eat 1 carb and 1 protein instead of 2 carbs. Eating 2 carbs together
is giving your body twice the sugar and twice the amount of fat storage.
Get into the habit of asking yourself 2 questions just before you eat, as this
will help you to make better choices.
Ask yourself ‘Will my body store this as fat or use it, is this food fat burning
or fat storing’ and ask yourself ‘Where is the protein’?
If you have a 3 egg omelet stuffed with vegetables you will burn it off and
stay full for hours, whereas if you have cereal and milk or toast and jam
your body can’t use up the high amount of carbs and instead must store
the excess as fat. However if you have toast and add an egg or a slice of
ham instead of jam, the protein slows down the sugar and you stay the
same, neither burning or storing fat. When I am eating out - especially if
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it’s a Sunday lunch - I refuse potatoes and order twice as many veg and
have extra protein too as the mistake so many people make is to refuse the
carbs and end up with a piece of chicken or fish and a few vegetables which
are not enough. You must eat more protein and more vegetables so you
feel you have eaten enough. I know that taking away potatoes or mac and
cheese will keep me in fat burning mode, whereas adding them to my meal
takes me out of fat burning mode and into fat storage mode and although I
don’t do this all the time I do it enough of the time to stay slim.
Another great habit to get into is when you want sugar or are craving sugar
is to eat fat instead. Fat is not your enemy but sugar is. Everything you
believe about fat being the cause of weight gain is incorrect. Diets high in fat
increase testosterone, which burns fat and fat fills you up and satisfies
hunger very quickly. Essential fats are called essential because the body
cannot make them and absolutely needs them for good physical and mental
health. (Depression can be caused by a lack of essential fats.)
The clue is in the name. Your body and brain must have healthy fat and if
you don’t eat good fat in the form of avocados, nuts, seeds, oily dressings
and oily fish you will crave chocolate, chips, cakes and cheese as
your body can only get essential fats from food. The more good
Fat is not
fat you eat the less you will crave junk food like cookies, chips and
your enemy..
chocolate. Children who start the day with a breakfast containing
sugar is
fat stay full right up until lunch and are more alert and have better
brain function than those who eat a sugar and carb breakfast.
When you live on a low fat diet you will just end up craving fat and then
binge on chips and candy, so instead eat good fats regularly and when you
crave sugar eat a spoon of nut butter instead or half an avocado or some
olives or unsalted nuts. This really works to stop the craving. My favorite is
to slice an apple or a red pepper and spread the slices with any kind of nut
butter, like almond butter or peanut butter and this quickly ends a
sugar craving.
Just remember that the key to making your body a fantastic fat-burning
machine is to avoid or lessen starchy carbohydrates because your body is
designed to store carbohydrates as energy and if you don’t burn off that
energy it will always be stored as fat. Our bodies were not designed to
eat the amount of carbohydrates we now consume and can do very well
without them. Limiting when and how you eat them is the key to permanent
weight loss. I love fruit but I limit myself to 3 pieces a day most of the time
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and choose berries and apples more of the time because they have the least
amount of sugar, whereas grapes have the highest.
Vegetables are far more important than fruits. They have more vitamins and
more antioxidants and we should have more daily servings of vegetables
than fruit. Fruit is still a sugar and too much of it pushes up insulin levels.
Fruit juice is not a good food at all as it contains way too much sugar. There
is the same amount of sugar in a glass of juice as in a can of coke.
Meet Becky
A whole new woman.
Total Weight Loss 77 lbs
After years of trying different diets,
Hannah finally found success with
Perfect Weight Forever.
“If anyone wants any inspiration thought this may help! This was me
before and now, still got a little way to go but this just proves that
Marisa Peer rocks!”
To eat a fat burning diet, have a breakfast of a 3 egg omelet with spinach,
peppers and mushrooms or natural soya or coconut yogurt with a serving of
raw nuts and seeds or cold ham or bacon and eggs. Snack mid-morning on
an apple or pear or berries and some nuts and seeds or olives. Lunch should
be oily fish at least 3 times a week with vegetables or salad vegetables.
Other lunch ideas should be meat, chicken, turkey, lentils, chickpeas, soya
beans and veggies. An afternoon snack could be crudities with hummus or
guacamole, nut butter on celery or pepper slices or avocado sliced on apple
or a second piece of fruit. Dinner should be protein - fish, meat, eggs or
poultry with vegetables and salad.
We don’t need carbs at night as the energy they are stored as is not used
up at night. A soya or coconut yogurt with seeds and nuts or a third piece
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of fruit is a perfect desert. Of course you can have some carbs like rice
and potatoes but have them at lunchtime rather than the evening so you
give your body time to burn them off and don’t have them at every meal.
I tend to eat them at weekends as it is easier to keep track of my carb
consumption that way and as we are often eating at other people’s houses it
works better for me. If you have children you should not cut out carbs for
them, instead adapt family meals as best as you can so you eat less carbs.
Buy a spiralizer so that when your family eat pasta you can spiralize zucchini
(cook it for 1 minute in boiling water or stir-fry in oil) and have it with a
meat-based pasta sauce (no cheese). I have included some recipes and meal
ideas for you and please remember that this is for you to adapt in a way that
suits you and works for you so that you can make it a way of life.
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You can consume food without being consumed by
food here’s how..
15 thoughts that can make you slim
Retraining your brain to think and to feel differently about food is as
important as what you eat when it comes to successful dieting. You can’t
successfully change your diet without also changing your thinking because
every habit of action is run by a habit of thought.
This means that if your habit of thought is ‘Chocolate or cookies always
makes me feel better,’ then your habit of action will be putting chocolate
or cookies in your mouth every time you feel sad, bored, lonely or under
pressure. Trying to give up the habit of action cannot work while you are
thinking the same thoughts, but once you change the habit of thought the
action changes too, then losing and maintaining the weight loss becomes
much easier.
Vegetarians don’t have to fight with themselves to resist bacon or burgers
as their habit of thought says, ‘I can’t eat animals’. Take a few minutes to
think about how you think and describe food to yourself because harnessing
the power of positive thinking will motivate you and help you stick to
your diet.
For instance, when you are at the checkout looking at chocolate bars called
‘Celebration’ or ‘Divine’ remind yourself that putting large amounts of
sugar into your body is neither divine nor a celebration,
it’s just a form of manipulation that you can ignore by
‘Sugar is not
saying ‘Sugar is not a treat for my body. It’s more of a
a treat for my
punishment. I am choosing to treat myself and reward
myself with better things.’
body. It’s more of
a punishment. I am
choosing to treat
myself & reward
myself with
better things.’
Here are some examples of typical negative diet
thoughts that cause us to overeat and techniques
for positively replacing each thought with a better one,
this will help you to succeed at losing weight instead of
sabotaging yourself. So, for example:
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1.
Negative thought: ‘I feel so fat in these jeans, I may as well give up
the diet because I’ll NEVER be slim!’
Think instead: ‘I WILL wear these jeans and feel fantastic. I can do it!
Visualization exercise: looking in the mirror and imagining
yourself looking slim and gorgeous in those jeans then keeping those
feelings of confidence in your mind afterwards so that you resist junk
food by focusing on the reward – looking great in your jeans.
2.
N
egative thought: ‘I can’t stick to a diet because my boyfriend has
to have cookies and potato chips in the house for his lunch box and I can’t
resist them.’
Think instead: ‘I keep all my boyfriends junk food/ lunch box food in
a separate high cupboard that I don’t open and soon it will not exist for
me. It’s always out of sight and I forget about it.’
Visualization exercise: We eat a whopping 50% more when
food is right in front of us so see yourself putting his snacks in an out
of reach cupboard and forgetting they exist because you don’t see them.
3.
N
egative thought: ‘We socialize so much, it’s impossible for me
to diet.’
Think instead: ‘People like Kate Middleton socialize almost every day
and if she can do it I can. Eating out makes it easier for me. I can choose
fish and salads and yummy, grilled vegetables and chicken. I don’t need to
cook or shop for food and it’s easier.
Visualization exercise: See yourself making the right choices.
When you get the menu you look at the fish and chicken dishes
and don’t even glance at the pasta, it empowers you and makes you
proud to choose healthy food.
4. N
egative thought: ‘I will never be slim, everyone in my family
is overweight.’
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Think instead: ‘That is because everyone in my family makes the
wrong choices. I am the one to change that.’
Visualization exercise: See your family being so impressed with
what you have achieved that they want to follow your lead and lose
weight just like you have.
5.
Negative thought: ‘I have big bones.’
Think instead: ‘I have a small stomach the size of my fist and I get
full very quickly. I remind myself of this every time I eat and I squeeze my
fist and feel my stomach getting smaller.’
Visualization exercise: All skeletons are a pretty standard
size, see yourself with less flesh, you look perfect. Your stomach
is actually quite small, the more you squeeze your fist and remind
yourself of this the quicker you feel full and the easier it is for you to
eat selectively.
6.
N
egative thought: ‘It is too hard to diet when I have to take clients
out to lunch all the time.’
Think instead: ‘I choose where to take my clients and I pick healthy
places so it’s easy for me to stick to healthy eating.’
Visualization exercise: See yourself being so busy engaging and
talking to your clients that you don’t pay much attention to the food.
7. Negative thought: I can’t afford diet food. My budget is too limiting
for fish and salads.’
Think instead: I take my own food to work like egg and tuna fish
pitas or cold cuts and fruit.’
Visualization exercise: See how much money you are saving
now you don’t buy snacks and lattes. You have more money to buy
healthy, delicious food and then the inexpensive clothes you have
always wanted like skinny vest tops and jeans and you look amazing
in them. You are saving money, losing weight and looking great!
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8.
N
egative thought: ‘I have ruined my diet eating those cookies. I am
so weak, I can’t say no to my favorite foods.’
Think instead: ‘I will always have another day to eat, I have another
40 years at least to eat. I can eat cookies when I am 90, right now I am
going to look sexy in my bikini.’
Visualization exercise: Visualize yourself looking amazing in
your jeans or on the beach, always knowing that you have another
day to eat, but you won’t always have another day to look hot in
your underwear. When you are 90, that window is shut and then you
can eat cookies. When you remind yourself of this your mind
understands you are choosing not to eat the wrong food and since it
is a choice any resistance fades away.
9.
N
egative thought: ‘It’s impossible for me to lose weight when I have
to have all my favorite foods like ice cream and cereals in the house for
my kids.’
Think instead: ‘I buy the ice cream and cereals that I don’t like, that
are my least favorite and I buy things I like more like yogurt and berries
and I just go on winning at weight loss.’
Visualization exercise: Visualize yourself in the shop looking at
the foods that once tempted you and making a clear decision. Instead
of doing what you once did, which was to say ‘I love you, you’re my
favorite, I have to have you,’ you are saying, ‘I won’t take you home
with me because I am not going to eat you’ and feeling so proud and
in control.
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10. Negative thought: ‘My job is so hard I need my treats to keep
me going.’
Think instead: ‘No food in the world can ever feel as good as being a
size 8. When I am slimmer I feel good all the time, if I eat cake I will only
feel good for moments so I choose to say no it.’
Visualization exercise: See yourself having some healthy treats
to keep you going if you work late, like unsalted nuts and seeds or
some rice cakes or apples.
11.
Negative thought: ‘I have been on every diet going and they never
work
for me.’
Think instead: ‘This is a way of life, not a diet and I love making
better choices. I love the fact that I can stay this weight for good because I
choose to and I prefer eating this way.’
Visualization exercise: All diets fail because they are so
restrictive but when you choose to eat healthily that does not
fail because it a choice you have made. The more you feel good
about that choice, the easier it is to stick to it.
12.
Negative thought: ‘I can’t leave food. It feels so wasteful.’
Think instead: ‘I love leaving food. It makes me feel powerful. I am
stronger than food and refuse to eat what I don’t need as it’s all wasted anyway. I won’t treat my body like a bin.’
Visualization exercise: All babies leave food. You cannot make
them overeat. You were born like this too and you are reactivating
this ability just by remembering it.
13.
Negative thought: ‘My metabolism doesn’t work properly.’
Think instead: ‘My metabolism works perfectly. It is better than ever before. I speed it up with exercise and fat burning foods and I am
losing weight.’
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Visualization exercise: See yourself at the gym loving exercise
and knowing that your metabolism stays up for hours afterwards.
See yourself adding chilies, cayenne, cinnamon and green tea to
your diet as they speed up your metabolism and burn stomach
fat too.
14. N
egative thought: ‘My partner
hates me being on diets. They like me
to enjoy food with them and I don’t
want to be a diet bore.’
Think instead: ‘My partner loves
and benefits from my new sexier body
as I am more uninhibited and like
wearing sexy clothes for them.’
Visualization exercise: See
yourself enjoying dinners with
your partner. As long as you
are enthusiastic and praise what
you are eating they won’t even
notice you leaving the chips or
refusing the bread.
15.
N
egative thought: ‘I don’t want to live my life on lettuce. It’s not
worth the sacrifice and it’s too restricting.’
Think instead: ‘I focus on all the wonderful things I can eat, not the
things I am choosing to say no to.’
Visualization exercise: You will live at least 16 years longer
by eating healthy food. You can eat a lot in 16 years so see eating
selectively as a way of getting to eat more food not less. Being
overweight is restrictive - it stops you going to the beach, or the
park or wearing the clothes you want to wear and feeling the way
you want to feel.
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How to ‘Outwit Your Cravings’
Practical tips on how to get through the day
without overeating:
1.
If you know you can’t walk past Starbucks without going in for a
caramel latte, then take a different route to work or buy something
different like tea instead. Add some stevia so it tastes sweeter and you
are winning.
2.
If you mindlessly munch on anything within arm’s reach, then have
healthy snacks on you at all times. The number one reason that
diets fail is that we no longer take food with us and then when we get
hungry, we eat anything that is readily available instead of making the
right choices. Always have some fruit, nuts and seeds in your bag and
some foil packs of tuna in your desk or car so you don’t end up eating
junk food.
3.
hen you are going to a restaurant look at the menu online and plan
W
what you are going to eat in advance so you don’t order impulsively
because you think you are holding up others.
4.
If you skip breakfast and get ravenous before lunch and grab cookies to
keep you going take a late breakfast with you, such as hard boiled eggs
/ home made breakfast bars/ a yogurt with some nuts and seeds.
5.
e eat way more once we have too much variety as natural satiety
W
is overcome by a new taste, flavor or texture. When you are full and
have just a taste of dessert you want more. Limit the amount of variety
in your meals and it will make you feel full quicker and eat less.
6.
If you crave sugar break a 500 mg capsule of L-glutamine onto your
tongue and eat a little fat like some nuts or a spoonful of nut butter
and the craving will go.
7.
hen you crave sugar eat fat instead. Fat satisfies hunger whereas
W
starch and sugar don’t so swap starch for protein i.e potato chips for
nuts or olives, granola bars for apple and peanut butter slices.
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on’t keep tempting food in your line of vision, don’t let the waiters
D
show you the dessert trolley in restaurants, don’t look at the dessert
menu or sit by the snack table at work and if your office has bowls of
snacks on display move them away from you.
Meet Rebecca
No longer craves candy
- Total Weight Loss 33 lbs
“I was eating 7 chocolate bars a day and I
found that I got moody if I didn’t have my
fix. I finally realised my problem was serious.
Marisa helped reprogram my brain so that I no longer associate
chocolate with happiness. It was amazing, for the first time in my adult
life, I didn’t feel like chocolate.
As a result, the weight has dropped off me and I’m now 130 lbs and
wear a size 6!”
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Chapter 4
Tricks to help you stay slim
Talk to food – it sounds crazy I
know, but when you are in the food
aisle looking at pizza and candy say
to yourself, ‘I know if I buy you and
take you home I will just eat you
so I am going to leave you here and
buy something else instead.’ Look at
the food and ask yourself, ‘Is there
anything there that I can eat or have
ever eaten that can make me feel as
good as I feel looking great in my
skinny jeans or beachwear?’
There is no food in the world that
can make you feel that good and when
you eat ice cream – sure, you feel happy
for 10 minutes - but when you wake up
liking how your body looks that feeling
lasts all day. You will always have another
day to eat but you won’t always have
another day to look the way you want to
look, so look at the chips and say ‘When I
am 90 I will eat you but right now I want
to look sexy in my underwear’. When you
are 90 that won’t be possible no matter
how slim you are. Knowing you will always
have another day to eat frees you from
being deprived and instead makes your
mind know that you are choosing to eat
differently, because you are choosing to
be slim and any feeling of deprivation
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disappears. I can’t emphasize enough how important it is to say the words
‘I am choosing every time to make a decision to say no to the wrong food’.
Say ‘I am choosing to say no to pizza because I’m choosing to be slim’ ‘I am
choosing to have fruit for dessert because I’m choosing to be slimmer’. As
you do this, your mind gets it that you are choosing to do this rather than
being forced or coerced into doing it and then your mind works with you
instead of against you.
One of my readers wrote to me to thank me for my program and to tell me
just how it had changed her life and her weight. She told me that she was
getting married and had been trying to slim down before the wedding so she
would look gorgeous in her very fitted dress but instead, as
the wedding got closer, she continued to overeat and
I can’t emphasize
began to fear she would not get into her dress. She told
enough how
me that before getting my program every time she went
food shopping she would stop at the cookie aisle and say,
important it is
‘Oh these are my favorites. I have to have them, I will buy
to say the words
them and just eat 1.’ Of course that did not work – she
‘I am choosing
would eat all of them, feel terrible and repeat this pattern
every time to
every week. After she read my advice she was in the same
make a decision
store looking at the same cookies and she said, ‘I have all
to say no to the
my life to eat these cookies but I only have 1 day to look
wrong food’...
amazing in my dress, so I am not going to buy them and
take them home. I am going to leave them here.’
She lost all the weight she needed to look sensational in her dress and
reported that after the wedding, when she had imaging buying the cookies
again and enjoying them, instead she found she had lost interest in them
altogether and no longer bought them at all. When I was getting married I
too had a tight, very unforgiving dress so any time people bought cookies or
candy to my house I would put them away out of sight and say to myself, ‘I
will eat those after my wedding because I want to look good in my dress so
much more than I want to eat those.’
I too found that my wedding passed and many months passed before I even
remembered the stash of candy and by then I just did not want it. I know
I have told you this already, but hey this is a hypnosis program and part of
that is repeating things so that they sink in and have impact, so bear with
me as I go over information more than once. One of the reasons why it is
vital that you don’t buy tempting food or at the very least put tempting food
out of sight is because we eat at least 50% more when food is in our line of
vision. That is why restaurants love to show you the desert trolley because
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it increases your chance of ordering. To beat this you need to keep excess
food and tempting food out of your sight. Leave serving containers in the
kitchen at mealtimes instead of putting dishes of extra food on the table
right in your line of vision. Don’t have bowls of nuts and candy around. If
your kids or partner have candy, cookies and chips in the house create a
snack cupboard to be used solely for these items. Use a high up cupboard
so you don’t see their snacks every time you open the cupboards and
if their items are in the fridge put them in the salad drawers or sealed
containers out of your sight.
Don’t beat yourself up because you find it hard to resist sugary junk food,
there is a reason for this. In primitive times we went out to source and
collect any food we could find. We mostly found the same foods all the
time: fruit, vegetables, nuts, seeds and eggs if we were lucky. Sometimes we
would come across honey and because we did not get that often we always
remembered where that honey was and kept returning to it until it was
gone. Our primitive brain always reminded us of the presence of a food
that was high in sugar or fat as these foods were not frequently available
and thus our brains encouraged us to take advantage of them until they
were gone.
Now all these years later our brain is still doing the same thing. No one
says ‘I can’t stop thinking about the lettuce in the fridge’ or ‘it’s as if those
leeks are calling my name. No one says ‘once I start eating broccoli I just
can’t stop till it’s all gone.’ But we do say ‘It’s as if that tub of Ben and
Jerry’s is calling my name, I can’t stop thinking about the candy bars in the
kitchen, I can’t resist the chocolate until I have finished it all, once I start
on the chips I can eat a whole jumbo pack’.
I have been consulting with patients to enable them to lose weight for
almost 30 years and yet to this day I have never heard a patient say ‘When
I am sad or stressed I crave spinach’. I have never met a person who
reports ‘When I am unhappy I
eat some grilled fish and then I
I have been consulting with
feel better’. You are not weak
patients to enable them
or out of control when you
to lose weight for almost
think about or crave the wrong
foods, you are simply doing
30 years & yet to this day I
what nature wanted you to do,
have never heard a patient
remembering the location of
say ‘When I am sad or
scarce foods.
stressed I crave spinach’.
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However those foods are no longer scarce, they are readily available and
will be for the rest of your life so fight back. Say to your brain ‘These will
be available to me for 50 more years so I am choosing to happily say no to
them’. Don’t have them in the house if they call your name. If you have to
have cookies, ice cream or chips for other family members buy the flavors
you least like and buy only enough for others not bulk packets.
We also eat a whopping 70% more when we are exposed to variety so
lessen variety to lessen your weight. No one eats a whole box of plain
cookies but a selection box of cookies is harder to resist. Every time you
introduce a new flavor, texture or taste you are stimulating your appetite
and reactivating a desire for that new food or flavor even if you are full.
That’s why you can be full, take a taste of dessert and then eat the whole
thing. To be slimmer, you shouldn’t have too much variety at each meal.
Try to have less ingredients so that even if you are making a fruit salad stick
to only 4 types of fruit.
Science has proven that we only eat food if the picture is right. You
wouldn’t eat food that your friend has sneezed on or spat in. When the
picture’s wrong, you can’t eat that food. That’s why vegans can’t eat meat the picture is so wrong. So a great trick is to give food different names, call
bread cake because bread is no different to cake and 1 slice of bread has the
same amount of sugar as cake.
Renaming bread as cake will automatically cause you to eat less of it. Call
Coca Cola osteoporosis in a can because that’s what it is. Call jelly sweets
boiled up cow’s hooves. Cow’s hooves are used to make glue that is super
strong and all those jelly sweets are just like consuming glue. Call breakfast
cereal cookies drenched in milk because that’s what breakfast cereals are,
many brands have as much sugar as cookies and those breakfast sunrise
muffins are just more cakes.
Food companies call the worst food in the world names like ‘happy meals,
fun size, divine, love, celebration, heroes, sunny delight,’ because they know
if they make the picture right, you will buy rubbish food, but if you reverse
that and make the picture wrong, it becomes easier to ignore it.
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A low fat, high carb diet will make &
keep you fat
Obesity levels in America and across the western world are soaring and
current dietary advice is failing to make any impact because the advice is
WRONG, WRONG, WRONG. Diets fail to sustain and maintain weight
loss as cutting calories and restricting the amount you eat not only fails to
work long term but it actually encourages binging and cravings.
A low fat, high carb diet will make and keep you fat. That’s why the western
world has so many obese people, whereas other parts of the world have
people who stay at a normal weight without ever dieting. If you want to be
thinner, you have to make your body a super efficient, fat burning machine
and the way to do this is to eat the foods nature put on the planet for us.
cutting calories
and restricting
the amount you
eat not only fails
to work long term
but it actually
encourages binging
& cravings
Nature did not make pasta, cakes, cookies, margarine
and colas and when we eat refined processed foods
we end up gaining weight and storing more fat even if
these foods are low calorie. When we eat processed
foods that are full of chemicals the body produces more
internal fat to keep the chemicals away from our vital
organs. When we eat sugar and starch our blood sugar
levels and insulin levels shoot up and we store more of
the very fat that we want to get rid of.
Sugar, not fat, makes you fat
It is a fact that the body simply cannot store fat unless insulin is present
in the body and insulin is only present in the body when you eat
carbohydrates. The body cannot store fat without insulin. Overeating carbs
can make and keep you fat because it’s impossible to sustain weight loss
with a high carb diet and it’s almost impossible to gain the weight back
if you are not eating very many carbs. Instead of living on cereals, pasta,
sandwiches, crackers and snacks, we need to go back to eating real and
proper food. This becomes easier to do as you realize that our ancestors
didn’t eat the carbs we eat today simply because they did not have mills,
ovens or refineries.
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Carbs literally train your body to store fat and to resist losing it, which
is why a modern diet makes people fat and a Thai / Japanese diet where
they only have 1 carb, rice, and they almost always eat it with a protein,
produces much thinner people. (Thai and Japanese people eating a western
diet have the same weight problems as us.)
Your diet should be primarily eggs, fish, meat, chicken, any other proteins
like lentils and chickpeas with vegetables, salads, fruit, nuts and seeds. You
don’t even need to count calories.
Unless you are running a marathon..
Athletes carb load for the very reason that the body stores carbs for
energy and of course they use up the energy in running but if you are not
doing marathons this is pointless. This leads many people to then eat carbs
to get the energy to exercise, but if an overweight person does this all they
do at the gym is burn off those carbs and not the stored fat.
We don’t need carbs to give us energy to exercise. What do you think the
Masai and Zulus did before running, hunting or going into battle? They did
not pasta load as they didn’t have pasta or rice or even bread as we know
it, because they also didn’t have mills or ovens or refineries.
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How to eat
It is really simple: Eat from the 4 Rs…
Ask yourself these questions before you decide what to eat:
1.
2.
3.
4.
Does this food Roam or grow on the planet?
Can I Recognize it as a food?
Can I eat it Raw (even if I would prefer not to)?
Does it Rot?
Fish, pears, peas, eggs roam or grow, you can eat them raw, you can
recognize them and they rot.
Donuts, Pringles, Twiglets, margarine and colas do not grow or roam. You
could never recognize the ingredients in them or eat them raw and far from
rotting they will still be intact in 20 years.
So ask yourself those 4R questions before you eat and you will make the
right choices.
Also ask yourself..
Is this food fat burning or fat storing?
Where is the protein?
If you eat eggs for breakfast you will burn fat.
If you eat cereal or toast and jam you will store fat.
If you eat an egg on toast you will be neutral, as the protein in the egg
slows down the sugar levels in the toast.
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Chapter 5
Why the food pyramid
is wrong
I totally disagree with the food pyramid. It is so wrong and needs to be
turned on its head. I can only imagine it was invented by cereal producers.
There are NO human dietary requirements for grains and yet they are at
the top of the food pyramid. Who put them there? Certainly not mother
nature. Food manufactures invented the food pyramid because of the huge
profit margin in grains.
Man was not designed to eat cereals, which are after all grasses that cows
chew for up to 20 hours a day. They make 100 to 150 liters of saliva a day
to produce the enzymes to break down grass and they have 4 stomachs to
digest grains. Humans don’t have any of these and cereals are now viewed
rightly as one of the most indigestible food for humans to eat. Everything we
were meant to eat was put on the planet by Mother Nature for us to eat
and these were the foods we could find, trap or hunt. Our basic diet was
then, and should still be now, lean protein, vegetables, fruit, nuts and seeds
and the oils from them.
When people say to me you need carbs for energy I always reply, ‘What
do you think the Zulu and the Masai lived on for thousands of years? They
could not carb load as no one ate grains until mills and ovens were invented
because cereals are indigestible and can even be toxic in
their raw state. They could only eat food raw or speared
Food manufactures
over an open fire or cooked in the embers.’ Our ancestors
invented the food
did not eat 70-80% of the food we eat today and our
bodies are still not adapted to these foods.
pyramid because
of the huge profit
When you eat protein or natural fats the body will
margin in grains
use these as they are a building food. When you eat
carbohydrates the body will store these as fat unless you
burn them off with a lot of exercise. When you eat carbs or any starchy
food they turn to sugar very fast (grains are 70-80% starch) and when your
blood sugar goes up you make insulin and the job of insulin is fat storage.
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It’s really hard to lose weight once you have eaten carbs and it’s really hard
to gain weight if you have not eaten carbs. That is why body builders cut out
carbs before a competition, so they burn fat and it’s why endurance athletes
carb load before competing, as they will have the stored carbs to use for
energy whereas the protein is used too quickly.
If you eat the multiple (6-10 servings a day) recommended by the food
pyramid you are making your body store fat, you simply can’t burn fat as
you are constantly making insulin.
The problem with the old food
pyramid is:
•
It asks us to base our diet on grains and cereals or what I call cattle
feed. Grains have only been used by man as food for 10,000 years. For
2 million years we functioned very well without them. Over the last
50 years as carbs have been refined and processed we have got fatter
and sicker. They have also been modified to contain way too much
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gluten. Grains contain mycotoxins, which are linked to the growing
increase in diabetes and they contain lectins which seriously irritate
your gut.
•
It does not give men enough protein or fat to maintain muscle. Also
since almost all vitamins apart from vitamin C are fat soluble without
fat they cannot be absorbed.
•
It does not distinguish between good carbs like oats and bad carbs like
processed breakfast cereals and white bread.
•
It does not highlight the difference between oily fish, which is essential
for physical and mental health, or eggs which are one of nature’s
wonder foods, and meats like bologna and salami which are highly
processed and unhealthy.
•
It puts fruit above vegetables and asks us to have equal daily servings
of each. Vegetables are far more important than fruits because they
have more vitamins and more antioxidants. We should have up to 10
daily servings of vegetables and only 3 of fruit. Fruit is still a sugar and
too much of it pushes up insulin levels. Fruit juice is not a good food at
all. No tribesman started the day with the juice of 5 to 10 oranges and
fruit was seasonal and had to be shared out.
•
It lumps all fats and oils together rather than showing us which are
good and which are not. The oils from fish, avocados, olives, coconuts,
nuts and seeds are healthy and essential. The oil from hydrogenated
fats contained in margarine is what I call Frankenstein food. No one
should eat trans fats ever. Fatty meat can be eaten. The oil in cheese,
cream and butter should be eaten in moderation. We need to know
the difference between Mono-unsaturated fats, Polyunsaturated fats,
Saturated fats and Trans Fats. I do it this way for Mono, think Nuts and
Seeds, for Poly think Poultry, for Saturated think of cheese and cream
and for Trans think Frankenstein.
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The food pyramid should read:
Carbs (including bread, cereals, rice, pasta)
1-2 daily servings
- less if you want to lose weight faster.
Milk cheese
yoghurt
(sheep or goat is better)
1-2 daily servings
Fats and oils (avocados, oily fish, olives and olive oil,
nut and seed oil)
1-3 daily servings Fruits 2-3 daily servings
Meat, poultry, fish,
eggs, nuts, beans 3-5 daily servings
Vegetables 5-10 daily servings
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If you want to lose weight eat a breakfast of eggs with mushrooms or an
omelet with spinach, peppers, tomatoes and mushrooms.
Snack mid morning on an apple or pear and some nuts and seeds or olives.
Lunch should be oily fish at least 3 times a week with vegetables or salad
vegetables. Other lunch ideas should be chicken, turkey, ham, cold cuts
and veggies.
Afternoon snack could be crudities with hummus or avocado and a
second piece of fruit.
Dinner should be protein – fish, steak, eggs, poultry with vegetables and
salad we don’t need carbs at night and they take too long to digest. A coyo
yogurt with seeds and nuts is a perfect desert.
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Chapter 6
Why we can’t stop craving
junk food
It’s not your fault that the foods we crave are highly addictive and can be as
hard to give up as drugs or cigarettes.
Chips, cakes, chocolates, cookies, pastries, candy and fast food are NOT
foods. Junk food and fast food are not foods at all - they are a cocktail of
chemicals, colorings, sugar, trans fat and preservatives. The body becomes
addicted to these chemicals as they make the body release dopamine the
same way drugs do and like all addictions we need more and more of the
drug just to get the same effect.
According to new research, a diet of burgers, chips, pizza and cake will
program your brain into craving even more foods that are high in sugar, salt
and fat. Over the years these junk foods can become a substitute for
happiness and will lead bingers to become addicted.
I know I mentioned these findings earlier, but it’s worth reading them twice
so they sink in. Research that shows how dangerous high fat and high sugar
foods can be to our health both mentally and physically. We lose control,
we can’t stop and we can’t resist junk foods. This has all the classic signs of
addiction as our brains react in the same way to junk food as they do to drugs.
Overeating and drug addiction have common neuro-biological foundations.
Tests where undertaken where rats were divided into 3 groups. One group
got normal amounts of healthy food to eat.
Another group was given restricted amounts of
Junk food & fast food are
junk food along with normal food and the third
not foods at all - they are
group was given unlimited amounts of junk,
including cakes, cookies and chocolate snacks.
a cocktail of chemicals,
There were no adverse effects on the first 2
colorings, sugar, trans
groups, but the rats who ate as much junk food
fat & preservatives
as they wanted quickly became very fat and
started bingeing.
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When researchers electronically stimulated the part of the brain that feels
pleasure, they found that the rats on unlimited junk food needed more and
more stimulation to register the same level of pleasure as the animals on
healthier diets.
When you crave food and then eat it
really quickly and then want more of it
that’s an addiction and like all addictions
the only cure is to stop eating the
addictive food. Don’t worry you don’t
have to live on lettuce and bean sprouts.
Having been very addicted to all kinds of
junk I easily gave them all up by finding
alternatives that made me feel I could
enjoy healthier treats and equally yummy
better food and hardly noticing the
difference except of course that I felt so
much better, I had more energy and was
happier and I became slimmer too.
When you crave
food and then eat it
really quickly and
then want more of it
that’s an addiction
& like all addictions
the only cure is
to stop eating the
addictive food
Here are my 3 top tips:
1.
iet colas can be replaced with crazy jack blackcurrant, fizzy water and
D
a little Stevia or Z sweet. 2.
nly eat very dark 80% cocoa chocolate and you will soon find the
O
other stuff too sweet.
3.
hips are not a food. They are chemicals and fat burned at a high
C
temperature. Replace them with air popped popcorn flavored with a
little light soy sauce or a little natural sea salt. The body will ask for whatever you give it. If you have coffee with 4 sugars
and you remove the sugar you will miss it and then prefer it. When you
give your body better and more natural food, it will forget about junk very
quickly (often within 10 days).
Another important fact to consider is that your body can’t break down
trans fat and chemicals so instead it wraps them in more fat and stores
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them on your butt and hips away from your vital organs. When you take
chemicals and junk food snacks out of your diet you become skinnier and
your whole shape can change too.
When you take
chemicals & junk
food snacks out
of your diet you
become skinnier &
your whole shape
can change too
One of my clients told me she had legs like carrots and
could never wear jeans because she felt her thighs were
too big, but once she substituted all the fake food she was
eating for real food, her legs changed shape completely
and she had straight slim thighs for the first time and
bought several pairs of skinny jeans to celebrate.
Dieting cannot get rid of these areas of fat storage while
your diet consists of low fat fake food. Some diet brand
cakes even have ground up duck feathers as part of the
ingredients (Google it if you find it hard to believe) and since your body
cannot digest these items it must wrap them in fat and store them instead.
Listed below are some ideal real foods that you can eat that are free of
chemicals and trans fats. Of course you have lots of recipes to help you
prepare real healthy snacks that allow your body to burn fat while getting
rid of the stored fat that it no longer needs as you are freeing your body of
fake foods.
Healthy alternatives to junk food
Ideal breakfasts:
•
E ggs either boiled, poached, hard boiled or scrambled and cooked
with olive or coconut oil or an omelet cooked with oil, add any kind
of vegetables including tomatoes, spinach, peppers, onions or ham,
prawns or salmon and add coriander for serotonin. Eggs are rich in
lecithin and although they contain cholesterol they will not raise levels
in the blood unless you have an inherited cholesterol problem. You
can eat far more than the previous guideline of 5 a week it is safe to
eat 3 eggs or more every day.
•
S oya, sheep or goats milk or coyo yogurt with almonds and / or mixed
seeds sunflower, hemp, sesame, pumpkin, linseeds (a dessert spoon
size of mixed seeds and nuts) and a teaspoon of cinnamon.
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•
ats made with water adding a little almond milk, linseeds, cinnamon
O
and a few nuts to push up the protein content.
•
If you need a portable breakfast hard boiled eggs are ideal or bacon
- it’s my favorite portable food. I cook a few slices, wrap it in kitchen
roll, take it with me and eat it later. It’s very important to get out of
the habit of having any sweet food for breakfast as it just stimulates
your taste buds to want more sweet food all day. Your taste buds will
change fast when you stop eating the equivalent of confectionery for
breakfast.
Your taste buds will change fast
when you stop eating the equivalent
of confectionery for breakfast
Ideal lunches:
•
ny kind of salad with fish, chicken,
A
turkey, eggs, avocados or nuts and seeds
or soya beans.
•
ny kind of protein with vegetables such
A
as cooked chicken or fish with veggies.
•
S oup full of protein like chicken or ham
with vegetables and add quinoa if you
want a bulky soup.
•
Falafel made with fava beans or chickpeas
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Snacks:
When you eat enough protein you need to snack less as protein contain
PPYY, which stops you feeling hungry. If you wish to snack have:
•
Apples or berries
•
Nuts and seeds
•
elery or pepper slices spread with nut butters – you can buy them in
C
sachets so they are portable
•
Endemame, hummus or guacamole and crudités.
•
Olives
Ideal dinners:
Dinner should be protein with lots of green
vegetables. Aim not to have any carbs at night as
you will not have enough hours before sleeping to
burn them off. This is where a spiralizer or julienne
is so useful - you can spiralize vegetables like
zucchini into the equivalent of pasta and substitute
them instead of pasta or rice for yourself if you
have a family that like carb heavy dishes.
•
hicken with stir fried Savoy cabbage and
C
broccoli
•
Steak and vegetables
•
rilled fish with roasted vegetables like
G
peppers leeks and onions
•
urkey meatballs with garlic, spring onions,
T
celery and spinach
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•
Bolognaise with chopped zucchini and scallions
•
L entils or minced lamb and mashed cauliflower with olive oil (instead
of potatoes) is a great shepherd’s pie
•
urry made with cardamom, cayenne, cinnamon, ginger, ginseng and
C
chili as they speed up metabolism. I have bean sprouts or shredded
cabbage instead of rice
•
ebabs of steak, chicken, turkey, prawns or fish with green peppers
K
and scallions
•
Peppers stuffed with lean, minced turkey
•
Grilled prawns, peppers, soya peas and spinach
Meet Lisa
Bought A Whole New Wardrobe
Total Weight Loss 49 lbs
“Once discovering why I had issues
with food it was just a simple case
of following the methods and they
revealed such amazing results!
Six months ago I was size 14 top and 26 bottom. I was ready to shed
that weight and change my life. I’ve never been happier – 49 lbs lighter, a
size 6 top and 8 bottoms, a whole new wardrobe and still toning!”
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Chapter 7
How to stop craving sugar
I frequently get asked the same question, how can I stop craving sugar? So
here is my answer: Sugar is a chemical. It is bleached, processed and
manufactured in a refinery and has no resemblance to sugar cane. Sugar rots
tooth enamel, disrupts digestion, feeds anxiety and depression and attaches
to collagen causing our skin to age, line and wrinkle prematurely. The
nitrous oxide in sugar is toxic it roughens our arteries so they attract
plaque which can block blood flow over time. Sugar requires no sell by date
because it is so highly refined that it cannot decompose. Sugar is a
preservative. That’s why if you boil fresh fruit with sugar, the sugar
preserves it.
Many countries call jam preservatives and now you know why. The more
sugar you eat, the more your body has to make internal fat to wrap the
corrosive sugar in and keep it away from your
vital organs. Your body can’t get rid of it and
Sugar rots tooth
can’t use the excessive amount we now eat. It will
enamel, disrupts
usually store this around your bottom and thighs.
digestion, feeds anxiety
It is highly addictive and like all addictions the only
& depression & attaches
way to stop craving sugar is to stop eating it, once
to collagen causing
you stop eating it, the craving goes away but you
our skin to age, line &
have to avoid it for about 3 months in order to
cure the addiction.
wrinkle prematurely
My tips to stop craving sugar are:
•
uring the first few days/ weeks without sugar if you crave D
something sweet break a 500mg capsule of L-glutamine onto your
tongue and it will quickly end the craving. Doing this while eating some
fat like a spoonful of nut butter or coconut oil or avocado is even
more effective.
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•
ugar craving is often a sign of being very low in zinc,
S
magnesium and chromium. Take a combined chromium,
magnesium and calcium supplement, as this will balance your blood
sugar levels. As your blood sugar levels balance, the craving for sugar
decreases. Always take it on a full stomach. Foods rich in magnesium
are apples, avocados, brazil nuts, celery, parsley and fish. Chocolate is
high in magnesium so if you crave chocolate you are probably
lacking magnesium.
•
ake one B complex vitamin every day. B vitamins are
T
effective in curbing cravings for sugar because they provide a boost to
the adrenal system. When the adrenal system is not functioning well,
cravings for sugar increase.
•
ake a daily zinc supplement. Zinc can reduce sugar cravings.
T
Prawns, pumpkin seeds and almonds are rich in zinc and B vitamins.
•
L ow serotonin levels can trigger food cravings and bingeing. Increase
serotonin by taking either 5htp or L-tryptophan as it increases
serotonin production. A boost in serotonin lifts the mood and reduces
cravings for sugar. Foods rich in serotonin are eggs, coriander,
bananas, avocados, poultry, pears and celery. (NB you must not take
L-tryptophan or 5 htp if you are taking anti depressants.)
•
our body will only crave sugar if it lacks essential nutrients and
Y
vitamins. Many vitamins cannot be absorbed without fat so don’t make
the classic mistake of taking supplements while eating a low fat diet
as you wont get the benefits because the vitamins can’t be properly
absorbed. Oily fish, olives, avocados and raw nuts and
seeds have the essential oils you need that you must include in
your diet. A little every day is perfect. Fat does not make you fat but
sugar does.
•
llow yourself to enjoy naturally sweet foods like grapes and
A
berries. If you feel you must have something sweet sprinkle stevia
or xylitol this is a natural (not artificial) calorie free sweetener onto
berries or into tea or herb tea. Make air popped popcorn in the
microwave and sprinkle stevia or xylitol onto it, or make the delicious
sugar free cake that is amongst many sugar alternative recipes at:
marisapeer.blogspot.com
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•
If you particularly crave sugar around the time of your period take
agnus castus for 10 days every month as it balances out hormones
and stops PMT cravings and mood swings.
•
ugar is such a worthless food that your body will allow you to
S
eat a great deal of it because your body is looking for nutrients, it will
only signal to you that is has had enough when it has received sufficient
nutrients. Sugar has no worthwhile nutrients so you can eat a huge
amount of candy, cookies or cake before your body tells you
‘that’s enough’. You could eat a bucket full of sugary popcorn in the cinema but you
could never eat a bucket full of lamb chops or lentil soup because
your body will quickly tell you ‘that’s enough’ and stop you eating, as
it registers the nutrients you are consuming. This is something that
simply does not happen when we eat sugar. Now you know why you
can see that this is not your fault at all. You did not understand this
before, but now you do this knowledge will help you to act and eat differently.
•
nd remember your body never says, ‘Yay, please fill
A
me up with chemicals, colorants, emulsifiers, trans fats,
preservatives and lots of sugar’. It is only your mind that thinks
you want these. Your body actually hates them because it cannot
break them down and is forced to make more internal fat to store
them in, which it hates even more. Remind yourself this is no treat for
your body, only a huge punishment and hasn’t your poor body been
punished enough? This signaling to your mind will help you to make
better choices and to eventually lose interest in sugar.
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Chapter 8
What Marisa eats
If you have ever wondered what my favorite foods
are, then take a look below..
The Foods Marisa Rates
•
Eggs are full of vitamins A, B, D E and K, calcium and lutein, which
protects against age related eye degeneration. Eggs are a super food
and contain everything to create life. Studies show that having 2/3 eggs
for breakfast cuts hunger for hours whilst boosting concentration.
Eggs are full of serotonin; high serotonin levels can stop junk food and
sugar cravings.
•
Avocados are one of the best foods of all as they are packed with
vitamins. Avocados lower blood pressure whilst increasing serotonin
levels which make us feel happier.
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•
Almond milk
•
oconut oil, coconut milk and coyo yogurt (yogurt made
C
with coconut flesh)
•
Cinnamon just half a teaspoon a day reduces sugar levels in the
blood, which in turn encourages fat burning. Half a teaspoon of
cinnamon daily has been shown to lessen sugar cravings. Add cinnamon
to curries, stews, oats or tea.
•
Almonds are full of B vitamins and zinc which helps stop sugar
cravings (low levels of zinc are linked to depression). If bears and
squirrels can survive solely on nuts they must be good. Not all the oils
in nuts is absorbed by the body and they are not fattening in regular
portions (a palm sized amount). The oleic oil in nuts cuts hunger very
quickly. Only eat unsalted nuts. Walnuts and hazelnuts are also
excellent snacks.
•
Seeds including pumpkin, sesame, hemp and sunflower are full of
omega oils, which the body needs for almost all its functions. A lack of
essential oils is linked to depression.
•
Brazil nuts are full of selenium, which blocks the body’s absorption
of mercury. Selenium is essential if you eat lots of fish and also blocks
the growth of tumors (only buy Brazil nuts in the shell, chocolate coated ones don’t count, sorry).
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•
Cruciferous vegetables like broccoli, cabbage, cauliflower and
brussel sprouts.
•
Milled Linseeds/Flaxseeds are super nutrition for the skin.
Linseeds take the residue of old undigested matter from the gut (take
3 spoons a day). If you have eaten a diet of refined and processed
foods, milled linseeds do a great job of removing the residue from
your intestines.
•
Apples because the skins contain pectin which is an anti
cholesterol agent.
•
tevia and xylitol are natural calorie-free sweeteners that lower
S
blood sugar while giving you a lovely sweet taste in tea, oats, stewed
or fresh fruit. Stevia is a natural herb and completely safe unlike
artificial sweeteners, which are full of chemicals, or sugar, which is
full of empty worthless calories. Xylitol is sourced from tree bark and
can re-mineralize your teeth so swap it for all sugar and carry a few
sachets in your bag.
•
ir popped popcorn sprinkled with light soya sauce is perfect if
A
you want something crunchy and salty to eat, or sprinkled with stevia/
xylitol if you want something sweet, when you’re in that TV watching
and snacking mood; eat them instead of potato chips. They are great
in children’s lunch boxes too. Popcorn is full of lutein, which protects
against eye degeneration.
•
Edamame (soya beans/peas) just steam or fry in a wok for 5
minutes then add a little sea salt or light soya sauce. A delicious
snack, they are also fab in stir-fries, great in salads, a fantastic
portable food and full of protein so a great food for vegetarians. You
can make a great hummus using soya beans instead of chickpeas.
•
Fish is full of essential oils as are olives. Oily fish like mackerel,
sardines and wild salmon are the best. If you eat fish more than 3
times a week always take a selenium supplement as selenium stops
the body absorbing mercury.
•
Green tea The American Journal of Clinical Nutrition showed that
green tea is rich in catechins (a natural plant chemical). It can reduce
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waist circumference and abdominal fat and speeds up the metabolism
because it contains chemicals called methylxanthines, which seem to
boost metabolism and burn fat more rapidly.
•
erbs and spices cinnamon, ginger, cayenne, cardamom and
H
ginseng can help to stimulate thermogenesis (heat generated by the
body) and promote weight loss. Hot spices can boost the rate at which
calories are burnt by up to 15 per cent for a few hours after eating.
Chilies speed up the metabolism and reduce hunger. South Americans
have known for years that chilies reduce appetite.
The foods Marisa hates
I don’t even like calling the rubbish below food. I call it “Frankenstein Food”
because it is full of chemicals, additives, colorings and preservatives that the
body cannot break down or use.
•
Margarine is one molecule away from plastic and is a Frankenstein
food. Rats, bugs and flies won’t eat it and that should tell you
everything. No mould will ever grow on it and the body just can’t get
rid of it, as it never breaks down.
•
rtificial sweeteners are another Frankenstein food that is
A
a poison in our bodies. Sweeteners have been linked to cancer,
Alzheimer’s and dementia. Sweeteners are made from wood alcohol
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and petro chemicals and the body cannot break them down, but they
can still raise insulin levels even though they have no calories. Xylitol
and Stevia are not artificial sweeteners they are natural safe calorie
less sweeteners.
•
Sugar is not a food, it’s a chemical and when you eat it your body
makes even more internal fat to keep sugar away from your internal
organs. Low fat, high sugar food will never make you thinner. Sugar is
made in a refinery and has no nutritional value at all so the body lets
you eat a lot of it looking for nutrition, which it never gets. Read my post on gastric banding and obesity to understand why sugar
makes us fat.
•
Cow’s cheese because dairy produce is full of cow’s mucus and
insulin growth factor, which is designed to make you grow. Dairy
produce gives calves a 300% growth spurt and does the same to
fully-grown adults who don’t actually want to grow anymore. It takes
12 pounds of milk to make 1 pound of cheese. Cheese made form
cows milk is a concentrated growth hormone and has been linked to
prostate and breast cancer.
•
Wheat is so chemically altered it is indigestible. Modern bread has
as much sugar in it as cake. It evolved on the planet as cattle feed and
humans have nothing in common with cattle.
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•
Processed foods because the chemicals contained within them
disrupt your metabolism and the additives are so highly addictive,
leaving you craving more. Processed foods are full of trans fats
(see margarine).
•
Colas are osteoarthritis in a can and the acid in them ruins your teeth
and leaches calcium from your bones and the chemicals in it contain
formaldehyde (embalming fluid). Nice.
•
Chips are solidified fat, chemicals, salt and additives, which are
designed to make you crave more. They don’t claim ‘Bet you can’t
eat just 1’ for fun - they chemically alter them to ensure you eat the
whole packet and want more. Some brands of potato chips don’t even
contain any potatoes they are just flour and fat.
•
Breakfast cereals because most are no better than confectionery.
Eating modern breakfast cereals is like eating a packet of cookies
broken up and drenched in milk. Some cereals are literally 60% sugar
or more. Why would you eat anything that is 60% sugar? Imagine
pouring that into a bowl and it dividing into 60% of white worthless
sugar. Why would you give that to your children? You might as well
give them a bar of chocolate for breakfast. Breakfast cereal bars are
even worse. You may as well eat a mars bar for breakfast, at least then
you would not delude yourself that you had eaten something healthy.
When you start the day with a high sugar food, your insulin levels rise
and you begin your day by storing fat and then continue it and you also
set off a craving for more sweet food that can last all day.
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•
Salt is linked to high blood pressure and strokes. A little sea salt is
fine but it’s better to cut salt from your diet because it allows you to
regain your waistline super fast. Season foods with herbs or marigold
salt free bouillon, which is gorgeous.
•
uffins are simply cakes and we should not be eating cakes for
M
breakfast. A latte and muffin breakfast actually contains more calories
than a breakfast of eggs, bacon, mushrooms and grilled tomatoes.
•
Modern yogurts are no different to eating a crème brulee or
chocolate pudding for breakfast because they are so high in sugar. It is
normally the second ingredient in them. We must stop eating sweet
confectionery for breakfast if we want to burn fat.
A few extra tips:
0% of the food we eat today is food our ancestors NEVER EVER ATE
7
our bodies & metabolism cannot adapt to the change. Eat from the 4 RS and
you will eat food that your body can digest and burn off:
•
Only eat food that grows or Roams - nothing processed or refined.
•
nly eat food that you could eat Raw - You don’t have to eat it raw
O
but if you could it is digestible.
•
nly eat food that you Recognize as a natural food. Margarine,
O
pretzels and donuts are not food.
•
Only eat foods that Rot. If it does not break down your body can’t
break it down.
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Chapter 9
Eating plans that work
Quick beach body diet
You can lose 10lb in 10 days on this diet. The key
to making your body a fantastic fat-burning machine
is to avoid or lessen starchy carbohydrates because
your body is designed to store carbohydrates as
energy and if you don’t burn off that energy it will
always be stored as fat.
Our bodies were not designed to eat carbohydrates and can do
very well without them. Avoiding them for one full week and then
limiting when and how you eat them is the key to permanent weight
loss. You won’t feel hungry and the pounds will fall off from your
stomach first, as this is where fat from carbs is stored. That’s why
beer drinkers and those who over-indulge in bread, pastries and
pasta have a big tummy. I call this a carb body. Carbs also cause
huge bloating and by cutting them out you can have a bikini
flat stomach.
Cows have 4 stomachs to digest grains and produce more gas
than all other animals on the planet combined. You have a much
smaller stomach that is not designed to digest large amounts of
cereals like bread, pasta, pastry, crackers, noodles and cookies. It’s
almost impossible to lose weight if you eat carbs several times a day
because when you eat any starchy or sugary food, insulin levels go
up the role of insulin is to store fat. For example: if you eat carbs 5
times a day - cereal for breakfast, cookie mid-morning, sandwich for
lunch, another cookie mid-afternoon, then potatoes or pasta with
dinner - your body will be constantly cranking out insulin, making it
impossible to lose weight.
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People with weight problems have a problem with insulin and fat storage
that their naturally skinny friends don’t. It’s not fair, but it’s better to
accept this fact and work with it. Athletes load up on carbs precisely
because the body stores them, whereas body-builders avoid them before
competing so their body burns fat and their muscles are more defined.
Protein is a building food. The body uses it to build and repair
muscle, tissue and bones, so if you eat chicken and vegetables,
if you eat carbs
the body will use it rather than store it. If you eat pasta or
5 times a day...
risotto your body will store that for later and continue to
your body will
store it, as “later” never happens.
be constantly
cranking out
The body works harder to digest protein too, using up more
calories and increasing your metabolic rate. Skinny people who
insulin, making
can eat anything because they have a fantastic metabolism are
it impossible to
a real minority. So you must avoid bread, pasta, noodles, rice,
lose weight
cake, pastry, cookies and potatoes and anything with sugar in
it to get your bikini body. You must also cut out most dairy
because lactose is milk sugar. Avoid salt too as it makes your body tissues
store fluid, so cutting it out helps have a bikini flat stomach and a smaller
waist. After 7 days of limiting carbs or not eating them after lunch you will
have a flatter tummy and be leaner, continuing limiting carbs is the secret to
keeping the weight off.
Stick to this plan and you won’t feel hungry. There are no side effects, no
bad breath and no constipation and it is healthy.
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For a trim bikini body
DO EAT:
•
Large enough meals to not feel hungry - so don’t skimp on portions.
•
ou should have a fist-sized amount of protein, 2-3 fistfuls of veggies
Y
and 4 fistfuls of salad.
•
o drink green tea - it is proven to burn body fat, especially around
D
the waist. If you don’t like the taste, have green tea capsules.
DON’T EAT:
•
Anything late at night
•
Cookies
•
Bread
•
Potatoes
•
Pasta
•
Salt or Sugar
•
Noodles
•
Dairy
•
Cakes
•
Processed foods.
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Your menu plan
Choose a different breakfast, lunch and dinner each day from these menus:
Breakfast
•
3 eggs - either scrambled with coconut
oil OR a 3 egg omelet cooked in oil.
Coconut oil is best it speeds up your
metabolism. Remember no milk or butter
add mushrooms, herbs or onions for flavor.
•
S oya, coyo or goat yogurt with 10-15
almonds or a spoonful of seeds. Choose
from sunflower, hemp, sesame, linseeds
or pumpkin (or a dessert spoon of mixed
seeds and nuts). Add a teaspoon of
cinnamon - it speeds up your metabolism.
Lunch
•
S alad made with 4-6 oz of either fish, chicken, turkey or eggs. For
vegetarians use 4oz of tofu and a fist-sized amount of nuts and seeds.
Use green salad vegetables like lettuce, celery, spinach, watercress,
cucumber and a little oil and vinegar for dressing.
•
portion of chicken or a lean steak with green vegetables such as
1
spinach or beans or with 2 baked or chopped peppers.
•
ny protein-based soup such as chicken and vegetable, lentil and
A
turkey, make your own if you can.
•
aked sweet potatoes or yams, filled with tuna, tinned salmon and
B
green veg like spinach or zucchini.
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Afternoon snacks
•
Soya yogurt with a few seeds.
•
6, 1 inch cubes of feta cheese with
peppers slices.
•
few spoonfuls of hummus with a fist-sized
A
amount of raw green vegetables such as
celery or peppers and a handful of raw nuts.
•
Green apple or pear.
•
alf a small tray of strawberries, blueberries
H
or raspberries.
•
elery or pepper slices with sugar-free C
nut butter.
Dinner
•
ortion of chicken or turkey with roasted
P
veg such as onions, peppers, leeks, celery,
mushrooms, garlic.
•
arb-free shepherd’s pie: use lean beef or
C
turkey mince and top with mashed cauliflower
with a little olive oil.
•
2 peppers roasted and stuffed with minced
turkey, lamb or beef.
•
od or salmon with green veg. smoked salmon
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omelet, or smoked salmon and scrambled eggs
with a green salad.
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•
Frittata made with eggs, mushrooms, onions, peppers.
•
S tir-fried zucchini noodles with chicken strips and veg such as carrots,
broccoli or cabbage.
•
Drink plenty of green, rooibos, white and fruit tea.
Tips to make it easier:
Once you’ve used the menu plan below for 7 days, stick to these tips to
maintain your new, fab weight and stop the pounds creeping back on.
•
at hot spices: they can boost calorie burning by up to 15%. Chilies
E
speed up metabolism and reduce hunger. Herbs such as cinnamon,
ginger, cayenne, cardamom and ginseng generate body heat and
promote weight loss.
•
se Marigold bouillon: It’s a healthier vegetable alternative
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to salt.
•
airy is your enemy: Cow’s milk is to nourish calves and gives
D
them a 300% weight gain in a year. Milk literally sends a message to
their cells that says GROW, GROW & GROW! Fully-grown
human cells get the same message. Cows cheese is a concentrated
growth hormone.
•
void processed food: It’s full of additives that slow the
A
metabolism. Our ancestors didn’t eat 70% of what we do today. Our
bodies and metabolism can’t adapt. Only eat food you recognize as
a natural – so your body can digest it and burn it off. That doesn’t
include margarine, pretzels and doughnuts! Ideally, eat only food that
grows or roams: nothing processed or refined.
•
ever eat late at night: Primitive man got up at dawn and slept
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as it got dark. Eating late at night leaves your body full of undigested
food. Your metabolism slows down dramatically at night even if you
are awake because nature assumes you are sleeping so your heart-rate
slows down and digestion is more difficult.
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•
eep NEAT: That means non-exercise activity-thermogenesis.
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Continuous movement can burn off 200 calories a day. Those who
fidget, twiddle pens, tap or rotate their feet, swing a crossed leg or
bounce on their heels off the floor burn more calories.
•
Go nuts: Keep a packet of unsalted almonds in your handbag so you
always have something healthy to snack on.
•
Eat linseeds: Add 3 dessert spoons a day to a little almond milk,
soups or salads they bind to all the undigested food in your body and
move it out improving your digestion and elimination and leaving your
stomach flatter and waist smaller as a result.
2 Day Fat Burning Diet
(The Little Black Dress diet)
You can lose up to 4lb in 2 days on this diet because the most
effective and painless way to shed weight over 2 days is to just eat
some fruit, vegetables and very lean protein.
This program is designed to ensure you not only drop between 2-4lbs,
but it will also ensure that you are not bloated, have a flatter stomach
and shed the weight and inches predominantly from your waist,
stomach and hips, which is perfect if you want to look good in little
black dress. Its particular combination of foods and spices specifically
work together to minimize sugar cravings, burn fat and lower the levels
of sugar in your blood while satisfying hunger.
It is quite simple to drop a few pounds by just eating 3 pieces of fruit,
unlimited vegetables and lean protein. It keeps your energy levels
high throughout the day and keeps you full. The amino acids and
catecholamine in protein send a message of fullness to our brains.
Protein-rich foods encourage the production of the hormone peptide
YY, which is known to suppress appetite.
The body works hard to properly digest protein the longer and the
more effort put into digesting protein, the more calories your body
uses up and the more your metabolic rate will increase. Lean protein
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has 2-3 times the thermic effect of carbs or fat meaning it elevates
metabolism by up to 10% more than when carbs or fat are eaten.
This 2-day program is based around lean fish and vegetables as most people
who crave sugar are low in magnesium. Magnesium-rich foods lessen sugar
cravings. These include apples, celery, parsley and fish. A diet deficient in
magnesium can cause weight gain as well
as sugar cravings and as an added bonus
A diet deficient in
the fish is very nourishing for your skin
magnesium can cause
so it will look glowing and nourished
weight gain as well
rather than haggard as a result of this
2-day detox program.
as sugar cravings
Day 1
Breakfast: 2 or 3 eggs with mushrooms spinach and onions don’t have
more than 3 varieties of fillings as too much variety stimulates the appetite.
If you don’t want to cook a breakfast have 2 or 3 hard-boiled eggs instead.
Drink herb teas, cinnamon, rooibos and green tea are the best. No milk,
cream or any dairy products at all. Japanese Green Tea can burn fat more
rapidly. The catechins in Green tea can reduce waist circumference and
abdominal fat by boosting metabolism. Drink several cups a day hot or
iced and several glasses of water with lemon, orange or lime slices or a
strawberry added for a little flavor.
Lunch: Spicy salad a mixed salad of green vegetables, peppers, celery,
parsley, tomatoes and a fist sized serving of tuna or salmon, fish are
naturally rich in zinc which lessens craving for sugary foods add ginger and
cayenne pepper if possible as they can help to stimulate thermogenesis
(heat generated by the body) and promote weight reduction, add chilies
if you like them. Chilies speed up the metabolism and reduce hunger. Hot
spices can boost the rate at which calories are burnt by up to 15% for a few
hours after eating.
Dinner: Spicy fish and vegetables or steamed or stir fried vegetables (in a
small amount of oil) with cooked salmon or tuna and parsley and the same
spices as above, serve them on shredded lettuce. If you can’t face the same
fish twice have a fist sized serving of sardines or mackerel, (canned in water
not oil) with cumin, ginger, cayenne pepper and chilies to further boost
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your metabolism. You can add a sauce of canned tomatoes and garlic for
extra flavor.
Snacks: Apples or berries, again no more than 2 varieties, or chunks
of red yellow and orange peppers, raw vegetables or soy beans without
salt (you can buy frozen soy beans). Soy protein slightly increases your
metabolism. The isoflavones, glycine and arginine in soya milk can accelerate
the breakdown of fat, especially stomach fat and reduce the levels of sugar
in the blood.
Day 2
Breakfast: As day 1 eggs.
Lunch: Same as day 1 any fish.
Dinner: Same as day 1 any type of fish and vegetables or salad with green
veg and spices. If you hate fish, replace with eggs or skinless chicken.
Snacks: Same as day 1
Note: Absolutely NO alcohol, sugar, wheat or dairy foods and NO salt or
artificial sweeteners. The spices will give the food all the flavor you need.
Eating on the go & losing weight
(The busy person’s diet)
The number one reason that diets fail is because people eat on the go. One
of the major factors causing weight gain is that people eat on the run, they
don’t carry food with them and therefore they eat the wrong food and they
snack all the time.
Over 50% of the calories in our diets today come from snack food and junk
food. One third of our society never ever cook, they heat up food and buy
takeaways or eat out but they don’t cook, they don’t eat around a table,
some families no longer even use a dining table.
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Fifty years ago we took our food with us. Pasties were invented for miners
to take food down the mine. Pizza was a portable food for Italian workers.
Frittatas and tortilla were designed as a portable food for farmers. Billy cans
and Tiffin tins carried food but now we expect fast food outlets, sandwich
shops or Starbucks to provide our lunch and we are all getting fatter
because of it. If you want to control your weight and to eat healthy food,
you need to get into the habit of carrying some kind of food with you. It
does not have to be elaborate or take up much space in your bag.
Research shows that people break their diets when they are too tired to
wait to eat so they grab sugary snacks, or the nearest available food, or
anything to boost their flagging energy. When people are on the move or
out and about and don’t have access to the foods on their diet they will
eat anything. You can break the vicious circle of being tired from eating
indigestible nutritionally void food by having the right foods available all the
time. Having portable food with you will break the negative pattern and
free you from the vicious cycle of eating badly and being overweight while
giving you the energy to live your life and to be the weight and size that you
want to be. You must get into the habit of having some food with you and
once you start to do this it becomes second nature.
Most of my clients tell me they are too tired to shop for food and too tired
to prepare a lunch for work the next day, but once you start eating right,
you will have so much more energy and preparing some portable food will
become second nature. When my daughter was a baby I would never have
left the house without my baby bag that
contained food and drinks for her. I
one in four people
could not stop at a garage and buy her a
visiting their
snack so I took the things she needed
doctor report
with me everywhere I went. All mothers
being tired all
do this - go to any park and you will see
the time and this
them unpacking food for the baby and
is mostly caused
snacks for the toddlers. It would be
by a poor diet or
inconceivable not to do that and because
the wrong diet for
it’s necessary it simply becomes part of a
that person.
mother’s routine. Get into the same
routine of carrying some foods for you,
simple portable things like fruit and nuts.
One in four people visiting their doctor report being tired all the time and
this is mostly caused by a poor diet or the wrong diet for that person. The
most indigestible foods are dairy and grains but unfortunately they are the
staple of office workers and executives on the go. Sandwiches with butter
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and mayo, pizza, cheese, burgers, snacks of pastries, cookies and cakes are
almost guaranteed to make you pile on the pounds. The role of cereals like
wheat is to fatten cattle but unfortunately it fattens humans too. All dairy
is full of growth hormones designed to make you grow like a cow, which is
the last thing we need. I have included a week’s worth of portable lunches
free from wheat and dairy. By eating these foods you will lose weight easily
and you will never feel hungry.
You can snack and still lose weight by eating instant healthy food. We need
to get into a lifelong habit of having the right food in our car, bag, office,
desk or locker as well as having the right food at home. Having the right
food to hand, buying the right things in triplicate so we have healthy food
we can prepare in minutes.
If you want to keep the weight off and look and feel fabulous you need to
buy portable food and always have it to hand. The simplest portable foods
to buy are unsalted nuts and seeds, fruit, cans or pouches of tuna, salmon,
sardines and mackerel. When you are rushing out of the door it’s so easy
to grab a can of fish, some cherry tomatoes, an avocado and some fruit and
nuts. Then you have something very healthy and sustaining to eat that will
sustain you right through the day. It may not be the best food you have
ever eaten but if your alternative is pre-packaged sandwiches and a packet
of chips you have already made a massive improvement and you can spend
all the money you are saving on new t-shirts or jeans in your new
smaller size.
If you want to
keep the weight
off & look & feel
fabulous you need
to buy portable
food & always
have it to hand.
If you keep nuts and tuna especially the tuna in foil
pouches in your car and keep some canned fish (ring
pull cans), nuts, fruit and cartons of almond milk (long
life) in your desk or locker at work you will always have
something to eat in an emergency situation. If that doesn’t
seem enough have 2 cans of fish and some pumpkin seeds
as well. It is no good buying 1 can of fish and 1 bag of nuts
and seeds. You need to buy 10 packets of nuts and seeds
and 10 cans of fish.
I am amazed when I tell my patients how to eat and they say, ‘Well I took
your advice and I bought a pouch of tuna and some nuts, but then I ran
out of them so I had to eat the crackers instead’. Take it seriously and buy
your essential items in triplicate so that you never run out of anything.
We all have to shop just shop a little smarter or do it on line. Buy your
essentials in bulk; restock before you run out and always buy at least buy 3
of everything so you have 1 of each in your office, bag, car, briefcase etc.
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You will have more energy to shop for and prepare the right food once
you eat right. As well as having some portable food at work, make sure you
have some staple items at home. Always have a box of organic eggs to hand
and some frozen shrimp so you can make a shrimp omelet in minutes, you
can add frozen spinach or sweet corn too. Sometimes I just open a tin of
tuna and eat it with an avocado and some tomatoes and sweet corn it takes
seconds to put together and is filling and nutritious.
If your weakness is reaching for food when you come home and not
being able to wait to eat then have a bowl king prawns or hard-boiled
eggs shelled and ready so that you can snack on 2 hard boiled eggs, some
tomatoes, shrimp, lettuce and a little dressing. It is delicious, will cut your
hunger within 20 minutes and takes only 2 minutes more than it does to
reach for the cookies. In place of cookies buy some sugar free nut and
seed bars or slice apples or pears and spread nut butter on them - this
is my all time favorite snack. The combination of sweet and salty with
the crunchiness is perfect. The fat in the nut butter fills you up while the
sweetness of the apples satisfies a sweet craving.
These are the contents of bag that I keep in my car. I was recently giving a
workshop in the middle of the country and the host sent out for pizza at
lunchtime. At another event where I was filming all day the hosts provided
donuts mid morning and sandwiches for lunch. I was saved from eating
these by the contents of my bag. These are your emergency staples that
you can make lunch from anytime by just adding some fresh fruit and maybe
an avocado.
Keep similar contents in your desk, locker or briefcase:
•
1 foil pouch of tuna or salmon in oil or water
•
1 ringpull can of tuna, mackerel or sardines
•
Small ringpull cans of unsweetened sweetcorn
•
Packets of unsalted nuts almonds cashews Brazil nuts or assorted nuts
•
I packet of seeds (pumpkin hemp or sunflower)
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Long life soya yogurt
•
Long life olives
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Of course you can add anything else that is healthy and portable to
your bag.
Your portable menu plan
Breakfast
•
Scrambled eggs or omelet made with oil
•
F ruit compote or fresh fruit with nut and seed mix (almonds, cashews,
brazil nuts, pumpkin seeds, sunflowers seeds, hemp seeds, sesame
seeds)
•
Soya yogurt with nuts and seeds
If you are not a breakfast person and can’t face breakfast take some food
with you for later:
•
ake a frittata (recipe below) take a slice of it to work for mid
M
morning brunch or late breakfast
•
You can buy ready-made tortillas in lots of venues.
•
If you want to make it really simple, you can take an apple or pear and
some almonds and maybe a soya or coyo yogurt
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Lunch
(you can bring leftovers from any of your evening meals or make
these in advance)
Monday: Salad of avocado, sweetcorn, cherry tomatoes, lettuce, peppers,
cucumber and tuna
Tuesday: Salad of cold roast chicken or turkey with cold roast sweet
potato, spring onions, peppers and tomatoes (recipe below)
Wednesday: Cold cooked ham or bacon or Hummus and falafels with
salad or vegetables
Thursday: Thai Rice noodles with shrimp, tofu, chicken or bacon (recipe
below)
Friday: Ham or turkey skewers or cubed feta or halumi and olives with
cherry tomatoes, zucchini, button mushrooms, sun-dried tomatoes, (just
put it in a Tupperware if you can’t be bothered to skewer it). Or Avocado
with pine nuts and prawns or hard-boiled eggs with salsa or tomatoes and
low fat mayo
Add fruit and soya /coyo yogurt if you like a little dessert. You don’t
need to skimp on quantities as these are low carb high energy fat burning
foods so always have at least a fist-sized amount of protein and 2 fist-sized
amounts of vegetables and salad.
Mid morning or afternoon snacks
•
aw carrot, celery and pepper sticks and hummus (home made with
R
less oil more lemon, coriander and herbs)
•
Fruit with a handful of almonds or seeds
•
elery or pepper sticks spread with sugar free peanut butter -nut
C
butter in pouches are very portable
•
Olives with cubed feta
•
Small quantity of nuts, especially almonds, walnuts and hazelnuts
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•
Small quantity of seeds such as sunflower, pumpkin or hemp
•
No added sugar seed & nut bar (see recipe for breakfast/snack bars)
•
Humus & rice cakes or oat cakes
•
Home made popcorn
Dinner
Make an extra portion to take to work the next day - they all taste just as
good cold.
•
Monday: Make salmon or crab fish cakes by adding 100g mashed
sweet potato to 75g cooked flaked salmon or tinned salmon or crab.
Add some fresh coriander, black pepper and lemon juice. Dip in beaten
egg and fry in olive oil and serve with salad or stir-fry vegetables.
•
Tuesday: Chicken or turkey salad. For the dressing, mix ½ cup olive
oil, ¼ cup balsamic vinegar, 1/8 teaspoon coriander and ½ teaspoon
salt. For the salad, 2 cups cooked chicken or turkey, cut into cubes,
and tomatoes, peppers, cucumber and spring onions. In a small bowl,
combine the olive oil, vinegar, coriander and salt. In a medium bowl,
place all the remaining ingredients. Whip the dressing ingredients.
Gently toss and refrigerate until served.
•
Wednesday: Baked sweet potato with tuna fish, soya peas and
sweetcorn and or mixed salad (4oz veg and 4oz of tuna with 2oz soya
beans and 2oz sweetcorn).
•
Thursday: Thai noodles. Cook 1 large handful of zucchini noodles
per person according to instructions and in a wok stir-fry veggies
like mange tout, leeks, peppers, bean-sprouts, mushrooms, spring
onions and cherry tomatoes until al dente. Add cooked noodles (and
tofu, shrimp, bacon or chicken) to veggies and stir-fry for a further
5 minutes. Add light soy sauce and sesame seeds (4oz noodles, 3oz
prawns, 3oz veg per person).
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Friday: Spinach, Parma ham and basil frittata made with oil (not milk
or butter) served with salad and sweet potato wedges. 4oz frittata,
4oz salad, 4oz Parma ham, 3tsp olive oil, I onion chopped, I chopped
garlic clove, 6 eggs, small bunch fresh basil torn, medium bunch of
spinach torn. Heat 1 tbs of olive oil in an ovenproof frying pan and cook 1 onion and
1 garlic clove finely chopped for 2-3 minutes or until softened. Beat 6
eggs in a large bowl and season with salt and pepper. Stir in the onions
and garlic, spinach, basil and Parma ham. Preheat grill on high heat.
Wipe out the frying pan and add a little oil. Heat over medium heat,
then pour in the egg mixture. Cook for 5-6 minutes or until almost set.
Grill for 2-3 minutes or until golden, then slide gently out of the pan
and cut into wedges to serve. Cut sweet potatoes into wedges rub in
oil and cinnamon bake under a hot grill or in the oven for 30 minutes.
You can make a breakfast frittata with Parma ham and mushrooms.
You can make them for lunch and dinner with prawns, zucchini and any
other veggies you choose.
Desserts
•
Baked apples with coconut flakes, cinnamon or nuts
•
erries and sesame seeds heated in a pan with fresh mint-add a
B
little stevia
•
Soya yogurt with fruit
•
Low calorie jelly with soya cream
•
Fruit kebabs
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10 ways to make it even easier
1.
Choose to feel really good about making these changes. When you
choose to eat differently, you choose to feel good about it and any
resistance ends as your brain believes you want to do this rather than
you have to.
2.
elcome the small restrictions about shopping more and carrying
W
food to work and focus on all the benefits coming your way such as
more energy, being a size smaller and fitting into smaller jeans and a
smaller belt.
3.
L ink pleasure to it. Our brains are always working to move us towards
pleasure and away from pain and if you link pleasure to buying the
right food and taking it with you it will be easy. If you moan about it
and resist it you brain will try to move you away from it. Celebrities
and athletes link pleasure to eating selectively and having the right
food available. They request different food because they know they are
worth it. You are worth making a little effort for too.
4.
vereating often stems from not feeling enough and thus needing
O
more. When you know you are enough you don’t need more. When
you feel you are not enough you will always want more. Saying ‘I am
enough’ before eating stems your appetite and ends overeating.
5.
on’t talk about losing weight or weight loss as your psyche is
D
programmed to get back everything you refer to as loss. All pain is
linked to loss so instead use less painful words such as ‘reduced’,
‘shed’, ‘discarded’, ‘dropped’ and ‘got off’.
6.
rink Japanese green tea because it speeds up the metabolism as it
D
contains chemicals called methylxanthines. These boost metabolism and
burn stomach fat.
7.
ave GM free, sugar free soya milk, soya yogurt and soya spread
H
as well as tofu and soya beans. Soya increases your metabolism and
encourages weight loss from the waist because the isoflavones, glycine
and arginine found in soya accelerate the breakdown of stomach fat
and reduce blood sugar levels.
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8.
dd herbs like chili, ginger, cinnamon, cayenne and pepper as they
A
speed up your metabolism. Hot spices boost your metabolism by 15%
for a few hours after. Eating chilies speed up your metabolic rate and
reduce hunger.
9.
E at serotonin-boosting foods to keep you happy and end sugar
cravings. Serotonin boosting foods include eggs, turkey, bananas,
coriander and avocado.
10. Visualize yourself as thinner. See yourself loving this new way of eating.
The more you can see it, the more you will adhere to it.
Meet Dominique
Bought A Whole New Wardrobe
- Total Weight Loss 49 lbs
Dominque’s story is a perfect case study
of why diets falter whereas my method
works. You will never find permanent
weight loss by simply changing what you
eat—you have to change the way you
think about food as well.
“At 5 foot and almost 210 lbs I was extremely overweight but could not
stick to any diet until I destroyed my health and relationships. Marisa,
after using your program I lost over 60 lbs. It made perfect sense to me
and I found myself effortlessly imagining refusing the foods that made me
very overweight. ”
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How much fruit juice should I
drink each day? The misconceptions
about juice
Ideally none at all as juice is of very little benefit to you. Real fruit is so
much better for you because it contains fiber, which is filling and real
fruit is fresh whereas most juices (yes, even freshly squeezed OJ) are
pasteurized (all Innocent juices are pasteurized, which defeats the purpose)
or concentrated. Look on the label and you will see written in the tiniest
letters ‘lightly pasteurized for your benefit’. Yeah right! Maybe they could
lightly pasteurize all the fresh fruit for our benefit too.
•
S ome of the best parts of fruit are in the peel and certainly in the pith,
which is not present in the juice. Orange peel is packed full of superflavanoids that can reduce cholesterol and the antioxidants in orange
peel are twenty times more powerful than those of the juice. The
pith (the white part between the skin and the flesh) has extraordinary
properties and is used in alternative cancer treatments but if you drink
the juice rather than eating the fruit you miss out on this.
•
rsolic acid is a chemical in apple peel and skin that can boost
U
muscle growth and keep cholesterol and blood sugar under control.
Pectin is a setting agent in the skin of apples that helps the gut work
more efficiently.
•
he skin of peaches is packed full of nutrients including potassium
T
and vitamin A. Eating the skin can boost the immune system, help to
detoxify the body and protect against cataracts.
•
he flaky stringy bits that you pull off a banana are full of serotonin, a
T
mood boosting chemical that eases depression, and lutein, which
protects against macular eye degeneration and cataracts.
•
he skin of pears has way more nutrients, vitamins and fiber than
T
the flesh. Most juices remove the peel before the fruit is juiced and
with citrus fruits they are always peeled first so you are losing all the
benefits that nature provide for you. Eat the whole fruit including the
skin and you will get all the vitamins that nature intended you to get.
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Another reason for cutting juice right down to the minimum is that it’s far
too easy to drink far too much of it. Fructose is called the fattening carb so
when you drink a glass of juice you are consuming a lot of sugar and once
your sugar levels rise your insulin levels rise forcing your body to store fat
rather than burn it. Our body stores the fat to be used later as energy but
if you drink juice several times throughout the day you are literally making
your body crank out insulin and store fat over and over again and you are
not able to burn this off unless you do a huge amount of endurance training.
When we lived as tribes, fruit was seasonal and had to be shared out so it
was inconceivable that anyone would begin the day with the juice of 5 or 6
oranges and then have even more throughout the day. We don’t actually
need 5 portions of fruit a day. This is a misconception. Green vegetables
are far more important and although you can juice them to make sure you
get enough servings, it is still far more important to eat them in salads or
lightly cook them. Then you body will do the job of a juicer and take what
it needs and discard the rest all on its own. Water-rich foods like green
vegetables and fruit help our body to hold onto water and to feel full for
longer whereas juice does not have this effect.
We need to eat a balanced diet of real food in its natural state but if you
must have juice have 1 tiny glass a day (maximum) and drink it with some
fat such as a little yogurt, avocado, egg or nuts and seeds to get the benefit
and to absorb and use the vitamins. Because juice is acidic and high in sugar
it is linked to teeth rotting too, so never clean your teeth directly after
drinking juice as the sugar softens and weakens tooth enamel, which the
brushing then further damages.
Dentists report that the rising incidents of toddlers with rotting teeth are
because they are given too much juice. I stopped buying it altogether long
ago because my children would drink at least half a liter a day and often
even more if they had unlimited access to it. Thinking of juice as a cup full
of sugar that your body HAS to store as fat and understanding that drinking
a glass of juice is no different to drinking a can of cola in terms of sugar, will
help you to make better choices.
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Don’t drink your calories
When my clients, readers and followers are trying to lose weight, their
focus is understandably centered on the foods they should and shouldn’t be
eating. However, when I ask someone who is struggling to lose weight to
tell me everything they’re drinking, I’m always shocked by how many people
say that they start their day with a latte or fruit juice, followed by drink 4-6
cups of milky tea or coffee throughout the day.
Most people know that sugary drinks are something to avoid when you’re
trying to eat healthy and lose weight. But what people don’t know is that
even so-called “healthy” drinks can be a huge source of hidden calories
and carbs and can very often be the reason the weight is not coming off.
Granted, it can be easy to overlook, as we’re told that things like juice are
“all natural” and “1 of our 5-a-day” and because coffee shops puts “coffee”
on their menu which is, in reality, actually a milkshake (case in point: a
Starbucks white chocolate mocha is 620 calories; pair that with a muffin at
350 calories and you’ve eaten half your daily calories before you’ve even
got to work).
If you’re trying to lose weight, here are some beverages to avoid completely
and alternatives to them:
•
Juice - Even if it’s made from 100% fruit juice with no added sugar,
juice is not a good choice for weight loss. When you eat a piece of
fruit, you consume with it fiber and roughage, which fills your stomach
and serves as nature’s way of preventing you from consuming too
much sugar. However, when you drink a 330 ml (the small bottle size)
of Innocent orange juice, you are drinking the sugar of 4 oranges.
Remember, there is no such thing as “good” sugar, and for this amount
of sugar (just over 25g in 330 mls), you might as well be starting your
day with a bag of Maltesers (20g of sugar per bag).
•
Alternative: There is no better thirst quencher than water. You can
slice up oranges, apples, cucumbers, lemons, or whatever other fruit
you fancy and put it in a jug or bottle to have chilled, slightly naturally
sweetened water on hand whenever you’re thirsty.
•
attes, Cappuccinos, Mochas - Most of my clients know that
L
I am anti-dairy, so they say ‘Well, I start my day with a soya latte,’
because they think that’s a better choice. The trouble is, even lactose
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free, a latte or cappuccino still has around 150 calories. Worse, most
major coffee chains use sweetened soya (which I never advise my
clients to drink). There is simply no point in drinking these calories
when you can get the taste and kick of coffee elsewhere.
•
Alternative: You don’t have to give up your caffeine habit. An
Americano or filter coffee has zero calories and you can add a couple
of tablespoons of soya milk or almond milk if you don’t like to drink it
black. Instead of sweetening with sugar, use stevia or xylitol as those
are natural sugar alternatives. You can sprinkle nutmeg or cinnamon
onto coffee but never use the syrups as they are pure sugar.
•
Tea - Tea on it’s own has no calories, but when you drink several
cups a day with milk and sugar, you are consuming tons of carbs
without even realizing it. Replace regular milk with sugar free almond
milk or soya. Try to drink your tea unsweetened or use stevia or
xylitol in place of sugar, or as an alternative try herbal teas in the
afternoon such as green or chamomile, which will hydrate you and are
calorie free.
•
Beer - While it certainly doesn’t help you lose weight, alcohol is a
social lubricant so it’s unlikely that people wanting to live a healthy
lifestyle can give up alcohol completely. But you can choose what you
drink, and again alcohol is a place where hidden carbs and sugar are
plentiful. Everyone knows what happens when you drink too much
beer: a beer gut. Drinking a pint of lager can mean consuming 20g of
carbs. Drink 2 of those (which for many would be average) and you’re
consuming the amount of carbs in a bagel.
•
lternative: When you’re at a bar or restaurant, it’s best to stick to
A
low-sugar wines such as a dry red or white, the latter usually has less
sugar. If you like spirits, never mix with fizzy drinks. Instead have vodka
and soda water with lime.
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Chapter 10
Milk sucks – how to end
dairy cravings
Just as we have been brainwashed into eating cereals, which are essentially
cattle feed, and believing they are a healthy food, we have also been
brainwashed into believing that dairy produce is a healthy food for humans.
I am opposed to any diet that promotes eating a lot of dairy food. Milk
contains insulin growth factor (IGF) a growth hormone, and oestrogen and
progesterone, so consuming any dairy product will have an effect on your
body’s natural hormone levels.
Cow’s milk is not a food for humans at all. It is a product packed full of
growth hormones that promote cell division and it is designed to nourish
calves through their biggest growth spurt and to give them a 300% weight
gain within a year. A calf’s body weight doubles in 6 weeks then triples until
within 2 years a 90-pound calf can weight 2000 pounds, while a human baby
triples its birth weight in about twelve months. A calf is almost the same
size as its parent in less than a year, while it takes human children more
than 16 years to become the same size as their parents. Any food that can
encourage a 300% weight gain is to be avoided like the plague by humans.
I have worked
with many very
overweight
clients who have
had dramatic &
permanent success
in dropping a lot
of weight just
by eliminating
dairy produce
It cannot be a coincidence that countries that do not
consume dairy have the leanest people and countries
where the most dairy is consumed have the fattest
people, because milk is designed to make you grow. The
chemical and hormonal structure of milk stimulates huge
growth in calves; it literally sends a message to their
cells that says GROW! When adult humans drink cow’s
milk it sends a similar message to their already fullygrown bodies: GROW! I have worked with many very
overweight clients who have had dramatic and permanent
success in dropping a lot of weight just by eliminating
dairy produce.
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A mother’s milk delivers antibodies to her baby. Cow’s milk delivers the
cow’s antibodies, hormones and chemicals to humans. You can buy lowfat and even non-fat cow’s milk but you cannot buy non-growth hormone
milk because milk literally is a growth hormone that promotes cell division
and rapid growth. It makes many humans grow bigger than they were ever
meant to be because it was not designed for humans.
None of us want to grow and develop like a cow. Dairy produce is the
cause of allergies in many people and has been linked to the occurrence
of headaches, sinusitis, indigestion, nausea, diarrhea, cramps, irritable
bowel syndrome, ear infections and breathing problems. The oestrogen
and progesterone in milk can be a cause of acne, eczema and many other
skin conditions. When you consume dairy produce you are consuming a
hormonal delivery system.
Dairy foods can be disruptive to humans when consumed excessively and
have been linked to infertility, prostate cancer and breast tumors. Some
researchers believe that the insulin growth factor in milk and lactose,
the type of sugar found in milk, could over stimulate the production of
hormones, which may encourage tumor growth. The higher our levels of
insulin growth factor, the higher risk we have of developing certain cancers.
In some Scandinavian countries women who have had breast tumors are
advised to have a dairy-free diet permanently. In China they call breast
cancer rich white women’s illness. The Chinese who have breast cancer
are mostly those who eat a Western diet. In Asian countries, where
they eat very little dairy, breast cancer rates are the lowest in the world.
Apparently, Japanese people can smell undigested milk in the guts of
Westerners, and you many singers and voice over artists routinely avoid
milk as it is so mucus forming it has a negative effect on their voice.
Non-organic milk is polluted with hormones, pesticides, steroids, antibiotics
and is full of synthetic hormones. In modern intensive factory-farming
cows are kept in milk all year round by being injected with bovine growth
hormones. A cow should produce 10lb of milk daily but the hormones
they are injected with make them produce up to a 100lb of milk daily. In
factory farming, the cows are milked by machine and the machines extract
cows pus and blood along with the milk. All milk can be 50% mucus and
has to be pasteurized to kill the bacteria, but the pasteurizing process also
kills any beneficial enzymes. Even pregnant cows are milked and this is very
unhealthy as that milk is loaded with bovine hormones. Up to two thirds
of our milk comes from pregnant cows. It contains 35 different hormones
and 11 different growth factors. Drinking milk is taking in cows’ hormones,
synthetic hormones and bovine antibiotics. I avoid cheese and ice cream
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as they are nothing more than concentrated cow’s milk. I used to like ice
cream but by seeing it for what it really is, it makes it easier to refuse.
If you want to learn more about the negative effects of milk visit www.
notmilk.com, www.dumpdairy.com or read Your Life in Your Hands by Dr
Jane Plant (Virgin Books).
I was on a flight and when the stewardess brought over my meal tray I told
her I had ordered a dairy-free meal. The woman next to me said, ‘Don’t
you eat dairy?’ ‘No,’ was my reply. ‘But it comes from a cow,’ she said. ‘Yes,
and gorilla milk comes from a gorilla, and dog’s milk from a dog and you
know what I don’t eat that either,’ I replied. We have been so brainwashed
to believe that milk is good for us but no other animal on the planet
drinks the milk of another species. No adult animal on the planet drinks its
mother’s milk at all. We share 96% of our DNA with chimpanzees but we
would never drink ape’s milk, yet we drink the milk of a species so vastly
different to us and expect our body to digest it.
After the Second World War the Milk Marketing Board heavily promoted
milk as a health food and the promotion worked. It is not a health food. It
is very unhealthy. Cheese protein has opiates in it and is highly addictive
and extremely unhealthy. It is not true that we need extra dairy produce
for the calcium needed for healthy bones. A recent study in the May
2005 issue of the journal Paediatrics concludes that there is little evidence
that increasing dairy produce is the right way to promote bone health
in children.
Drinking a lot of milk is not the best way to get calcium. Nutrition
researchers from Harvard and Cornell Universities in the United States
believe that exercise, hormone levels, smoking, hereditary factors, protein
intake and most importantly our intake of vitamins D and K matter more
than our intake of cow’s milk when it comes to
osteoporosis and healthy bones. We all need
The countries
calcium but we don’t need excessive amounts
of dairy produce in order to get it.
that consume
In a study known as ‘The China Study’, also
available as a book, Dr T. Colin Campbell
found that Asians who consume far less dairy
than Westerners have one fifth of the bone
fractures we have. Asians get their calcium
from green leafy vegetables. The countries that
consume the most cows’ milk have the highest
fracture rates and the worst bone health.
the most cows’
milk have
the highest
fracture rates
& the worst
bone health
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In Africa, the Masaii are the only tribe among the 40 tribes in Kenya and
Tanzania who suffer with osteoporosis. The Masaii are also the only tribe
who own cattle and drink a lot of milk.
We can actually take in too much dairy. Animal protein, and in particular
the protein in milk, makes our blood and tissue more acidic, and in order
to neutralize this acid the body pulls calcium from our bones. The most
important factors for healthy bones are exercise, especially weight-bearing
exercise, and Vitamin D, which our bodies get from sunlight. 15 minutes of
sun exposure on our face and arms will
give us enough vitamin D. If you avoid the
The most
sun or use sun block you need to take
important factors
vitamin D supplements unless you
regularly eat eggs and oily fish (natural
for healthy bones
sources of vitamin D).
are exercise,
especially weight-
Children up to the age of 10 produce
bearing exercise,
lactase in their bodies naturally, which
& Vitamin D, which
does break down the lactose (the milk
sugar) in milk. After 10 it becomes harder
our bodies get
for our bodies to process milk, so while
from sunlight
small children can tolerate milk adults
can’t. Therefore you don’t need to take
milk away from children but adults do
not need it and cannot digest it properly. No human can break down the
casein, the protein in milk, and many humans (studies say up to 75%) are
lactose intolerant, the undigested lactose encourages bacteria growth in
our intestines.
When you eat a food that your body can’t digest easily it can’t absorb much
nutrition from it. As a consequence you will still be hungry after eating or
hungry again very soon after eating because your body is consuming empty
calories and not enough nutrients. If you are still hungry after eating or
always hungry, it’s a sign you are eating food your body cannot work with
or efficiently adapt to. Limiting wheat and dairy is not the same as going on
a diet. You don’t have to go hungry or count calories. You can eat very well
and eat very healthy food while shedding weight – you simply have to make
other choices.
The worst food combines the 2 most indigestible foods – wheat and dairy
– or more literally glue and mucus: food like pizza, pasta with cheese sauce,
cereal with milk, bread and butter, crackers and cheese, milk and cookies,
cheese sandwiches, quiche, muffin and cappuccino, toast and hot chocolate.
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I hate going to coffee houses because they are full of wheat and dairy
– cakes, sandwiches, milky drinks and high-sugar drinks – and have few
alternatives. Luckily when you cut down on one you naturally cut down on
the other.
You do not have to cut milk out of your diet completely but you need to
restrict your intake of it. It takes 10 pounds of milk to make just 1 pound
of cheese and 12 pounds of milk to make 1 pound of ice cream, so just
cutting out cheese will naturally cut a lot of milk from your diet. If you
switch to soya yogurt and cream or use olive or coconut oil in place of
butter and use milk alternatives in place of some regular milk you are
already making a huge improvement.
If you cannot even conceive of giving up your tea or coffee with milk
at least buy organic lactose-reduced milk, it is kinder to your digestion
but you still need to use it sparingly. Lactose (milk sugar) is also used as
a sweetener in many convenience foods, pre-packaged meat and baked
goods. It’s even in ham so you may be consuming far more of it than you
are aware of.
I couldn’t get used to black tea so I switched to mint tea, then I found
that almond milk tastes great in tea and even my builders drank it and
could hardly tell the difference. I used to love milky tea and experimented
for some time with milk alternatives. I found that unsweetened almond
is perfect in tea and coffee. There are many good milk alternatives;
organic soya milk, almond milk, hemp milk, even milk made from peas and
sunflower oil. There are good yogurt alternatives too so cutting down on
dairy really isn’t as limiting as you’d think. Just make sure you choose the
unsweetened varieties.
By the way, eggs are not dairy – cows do not lay eggs. Chickens have
nothing in common with cows and it amazes me that when I tell people
to restrict dairy they tend to ask if that includes eggs. Again, it is
brainwashing. Because shops place eggs next to milk and because the food
pyramid puts eggs and milk together we have linked them in our minds.
See how easy it is to get brainwashed? But it is also easy to undo it.
So now I’ve told you about all the negative effects of glue and mucus, I
want to show you how strongly your body reacts to foods that contain
them. You don’t have to eat anything to see the effects, just try the
exercises below and they’ll give you an astounding illustration of what your
body’s been trying to tell you for years.
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Exercise 1
You can use this technique to establish if you are intolerant to a type of
food and to establish which foods don’t work for your body.
1.
Make a fist and holding your arm out in front of you make your arm
strong and rigid.
2.
Get a friend to push down on the rigid arm to test your strength,
while you use all your strength to resist them.
3.
Now hold some cheese or milk in your other hand, still making a fist
and holding your other arm out in front of you, again make your arm
as strong and rigid as you can and have a friend push down on the
rigid arm to test your strength, while you use all your strength to
resist them. I did this on Celebrity Fit Club and the celebrities were
astonished at how they lost all their strength when holding cheese,
milk shakes or junk food. Even the crew and cameramen tried it and
the strongest men lost their strength when holding dairy produce,
refined carbohydrates and sugar.
4.
Now reverse the process by holding some natural foods like
vegetables or fresh fruit in one hand while making a fist and having
someone push down on your other arm. You will stay strong when
you hold healthy food in your hand. When you hold bad food your
body sees it as such a threat that you lose all your strength. If your
body is depleted just at the idea of these foods then imagine what
actually eating them is doing to you. When you hold indigestible foods
your body can smell them even if the
smell is not at all obvious (remember
smell is our most developed sense).
Your nose is over your mouth for a
reason, we are supposed to smell
food before we eat it as all animals
do, since the smell of it tells our
body if it is digestible. Also, when
you hold, say, cheese in your hand,
you are already reacting to it,
because you are absorbing its
compounds through your skin.
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5.
You can make this test even more powerful by holding a type of food
both good and bad under your nose and smelling it as your friend
pushes on your other arm.
Any weakness is telling you that food is indigestible for your body
while strength tells you it is a good food for you. Repeat this test
over and over again until you get it – that there are some foods that
just aren’t right for you. Once you have established what they are
and have proof of how wrong they are for your body, it will help you
to establish and maintain different eating habits and a different body
for life.
Exercise 2
Tie a string around your waist and then eat some milk or cheese and
monitor what happens. Notice how tight the string gets and how quickly
according to the food you are eating. If your stomach is distending too
much the food is not breaking down properly in your gut, it is fermenting
and putrefying and is the wrong food for you.
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Not all grains are created equal
When you follow a diet that is low in carbs and free of wheat, you can
sometimes find yourself craving carbs. While making sure your diet is full of
high quality fats and proteins (like those found in meats, fish, nuts, eggs and
omega-rich oils) and fruits and vegetables is important in making sure you
keep yourself satisfied. It’s also okay to integrate some other types of grains
into your diet. Ancient grains are a good choice and becoming increasingly
easy to find in supermarkets.
If you’re wondering why ancient grains are better than wheat, go to your
grocery store. One of the problems with wheat is its prevalence in our
diet. Once you stop eating wheat or gluten (the latter of which is a protein
found in wheat, barley and rye), you immediately notice that nearly half
the grocery store is off limits. Highly refined, nutritionally bankrupt flour is
in nearly 60% of the foods we eat in a standard diet and for many people
wheat-based foods make up 80% of their daily food intake. Given that we
are not even designed to eat wheat it is shocking that it now makes up 80%
of many peoples daily diet.
If you see wheat growing in a field, you notice that it is not in a form that
is anywhere close to being edible. It requires machines, factories and
chemicals to process and refine it in order to get rid of the poisonous
outer husk and turn it into the flour, which makes a loaf of bread (a
process which strips it from it’s nutritional value). Ancient grains, on the
other hand, are nearly identical to the grains harvested in the days of early
agriculture and thus don’t require massive factories and machines to make
them edible. In addition to being less refined, they are more fiber-rich,
thereby making them slower to digest and causing your insulin to spike less
(if a food makes your insulin spike quickly, it’s a good indication that it will
cause weight gain and fat storing).
Here are 4 ancient grains you can start integrating into your diet instead of
pasta, couscous (which comes from wheat), cereals, and rice:
1.
Quinoa - I’ve long been advocating quinoa. Since it’s a seed, it’s
technically not even considered a carb, but it’s a perfect stand-in for
rice and pasta. It also cooks quickly and can be found in all grocery
stores now. You cook quinoa with 1 part quinoa to 3 parts water and
boil until the water is absorbed just like rice you can then add it to
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soups or salads, use it as a breakfast cereal and use it to replace pasta
or rice in any recipe.
2.
Amaranth - This is gluten free and a complete protein, meaning it
contains all 9 essential amino acids. It’s also rich in magnesium, iron
and potassium, and makes for a wonderful breakfast porridge with
almond milk, cinnamon and berries and is excellent in place of rice in
risottos or curries or in place of pasta.
3.
Farro - This grain is from the Mediterranean and is chewy and
nutty in texture and taste. It’s also high in iron. Because of its hearty
texture, it can be used in stews and casseroles as it can withstand
high cooking temperatures (note: avoid “pearled” varieties as they
are more processed).
4.
Millet - The fact that this is used for bird food in the US is a good
sign that it’s a whole, nutritious food. It doesn’t have to taste like
bird food though. It has a subdued flavor and fast cooking time, which
means you can easily add it to salads and stir-fries in place of rice.
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Summary &
conclusion
So here you are at the end of this program, having learned so
much to help you succeed in becoming and staying your perfect
weight forever. By using all the things that I have taught you, you
can create lasting and lifelong changes not just to your weight
and shape but also to your whole relationship with food and your
body. All the practical step-by-step solutions in Perfect Weight
Forever give you lasting results that are easy to put into practice.
y embracing these new techniques and understanding how your
B
mind works in relation to food, then making it work for your
benefit, you will find it straightforward and simple to implement
these powerful, beneficial and workable changes into your life and
to change your weight forever. Playing your downloads in bed last
thing at night will give you the added bonus of helping you to sleep
better, which in turn helps you to lose weight as 5 hours or more
of unbroken sleep helps your body to maintain balanced hormone
levels related to metabolism. Sleep deprivation can produce a
hormonal imbalance that can stimulate weight gain.
What to visualize & why
On the (occasional) days when you eat more than you need to, you can
easily visualize yourself burning it all off while you are sleeping. This is
no different really to visualizing yourself gaining weight except one is a
positive visualization and the other is very negative. When you get offered
candy or a handful of someone else’s chips you can say, ‘No I don’t eat
that stuff’. This isn’t always true but say it all the time anyway as the more
you say it the more it becomes true. The way we visualize is the way we
become. You can become a walking, talking affirmation of the way you
want to be. Keep telling yourself you burn off food as part of your ongoing
visualizations, too. And of course you are ready to play your downloads to
enable you to visualize in a more effective way on a regular basis. You can
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play them every day, more than once a day if you wish, as it will help you to
maintain good visualization skills.
This is not an ending. It’s a new beginning. You have learned so much
starting with changing your thoughts and beliefs as well as your fat burning
abilities. You have taken lots of small steps that get big results and you are
finally able to get the body you want by embracing rather than resisting the
necessary changes to your mindset, because this brings you the results that
make it worth it. You know that continuously visualizing your body the way
you want it to look is not some new age hocus pocus, it is a science that
really works.
You have learned how to end cravings that are physical and mental and
made changes from the inside as well as on the outside. As a grand finale
you know how to keep it off forever and I know that you can do it. Don’t
ever give up just because you have eaten a cookie. After all, you wouldn’t
go on to empty out your bank account just because you overspent, would
you? The definition of success is not if you fail but how quickly you get back
on track if you do fail. The thing I love the most about my program is that
you don’t have to do all of it all of the time for it to work. As long as you
do most of it most of the time it will work.
It’s essential that you have not only read this book from cover to cover
but that you have done all the exercises required (if you have skipped any
of them please go back and do them right now, not for me but for you). I
designed these exercises so that you can be your Perfect Weight Forever
so please do them.
So what next? Be thinner, be happy and know that you are always enough. If
you slip up go back to the appropriate chapter; if you still sometimes want
rubbish food reread ‘How to End Cravings’, take the right supplements and
put the information into practice. If other people give you a hard time or
try to make you eat the food that they like to just nicely and politely ignore
them and remember this is all about you, you don’t need to convert anyone
(unless of course they want you to in which case please do) and neither can
anyone convert you back to those old bad habits unless you let them and
you are never going to do that.
If any particular chapter in this program really resonated with something
inside you then go back and read that chapter again. Print out some of the
sayings if they were particularly helpful and remember them.
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Remember you have been through a hypnotic process and you have worked
hard to make powerful and lasting changes. They won’t undo themselves
and if you are at all worried that they will remember you have an additional
special tool, your downloads. Every time you play them you are reinforcing
your mind and replacing old negative suggestions with powerful positive
ones. As you play the downloads the image of you at your ideal weight will
become more real and more attainable each time that you hear it.
Your downloads are going to help you so much. They will have a powerful,
permanent and all-pervasive impact on your self image, your eating habits
and your beliefs so play them every day without a break for 6 weeks as
your neural pathways change after this amount of time, then continue to
play them regularly until the words become deeply embedded into your
subconscious mind.
From start to finish of this book you have been absorbing powerful,
workable solutions to being overweight. You cannot adhere to this program
without feeling and seeing the benefits. As long as you use this book the
way it was designed to be used you can be Your Perfect Weight Forever.
I hope you have enjoyed this journey to be thinner, to be cured of dieting
forever. The destination is fantastic – it’s you looking the way you were
meant to look but the journey is quite an accomplishment too. Thank you
so much for taking it with me. Please keep in touch with me and let me
know your progress. You can e-mail me for advice on www.marisapeer.com
or info@marisapeer.com.
Here’s looking at (the new Perfect Weight Forever) you.