"Never be afraid to try something new. Remember, amateurs built the ark. Professionals built the Titanic." -- Anonymous

See what former clients and visitors are saying about Kathryn and the One More Bite Approach

The Back Fence: EFT Forum

Help with Losing all the Weight You Want, and Keeping it Off

You want results, you want them fast. Visit The Back Fence where those using EFT and NLP for Weight Loss talk about how these methods are working for them.

Anyone can read posts in public areas; register to post or reply in discussions.

Topics to get us started include:

• EFT & NLP General Questions
• The Daily Bites
• Diets & What to Eat
• WLS (Weight Loss Surgery) and other methods
• Exercise (Do I hafta?)
• Tools, Books & Tapes to Learn More
• What's Inside for Private Clients

I have been posting comments and questions that have been sent to me in the past under the User Name: General? These exchanges do not disclose any identifying details for the sake of privacy.

Join us at The Back Fence: EFT Forum for Losing Weight

Q&A for Kathryn

Will I Gain Weight if I Start to Eat Better?

Q. If I have deprived my self for years (anorexia) and start to eat the calories I need combining them with exercise, will I gain weight dramatically or will my will go back to normal?

A. If you take it slowly, you'll come to like a healthier look, and a small amount of weight gained won't be so upsetting.

Make every effort to eat healthier foods, whole grains, fresh fruits and vegetables and very little fast food or processed foods. You'll likely gain some weight, especially if you've starved yourself too thin, but that's not a bad thing. Your best shape is to have plenty of lean muscle, not excessive fat, and even while weighing very little, it's possible to be over fat.

In time your resting metabolic rate will likely return to normal, but the key is time. Learn EFT as a way of dealing with your emotional concerns such as worry, fear and anxiety about what you see on the scale. EFT gives you a way to zap the nonsense beliefs, so you can experience what better health looks and feels like.

Final Word on Food Pushers

I wrote an dealing with food pushers; those who encourage you to "have some more," or "you can go back to your diet tomorrow, let's live a little!" and how difficult it can sometimes be. This was sent as another idea for dealing with the food pushers:

Q. When someone pushes dessert or more servings, sometimes offering a positive, or giving them another option with the refusal works well. For example telling Mum I don't feel like dessert, but I'd love an apple, if she has one (or a cup of coffee or hot water). She gets her need to "nourish me" satisfied, and I get to stay in control/make a choice that leaves me happy.

A. Very smart idea, and that's the whole point. It's most often not that the person really wants you to overindulge as they want you to have a good time, and they are trying to be a good host by being sure you have plenty.

Putting a Stop to Stress Eating

If you are anxious, uncertain, or bored, do you think of getting something to eat as a solution? Even if you want to lose some weight, the idea that food will help is quite common. Stop that in a flash with basic EFT. Keep in mind you aren't trying to talk yourself out of anything but rather are simply giving yourself a chance to see what happens.

As soon as the idea of food to cover or mask another feeling occurs, pull out your EFT toolkit and do a quick round. You've got nothing to lose and everything to gain when it works.

Wording suggestions for sudden urges to get something, when you're not really hungry: "Even though I want to get something to eat, I deeply and completely accept myself."

"Even though I don't think I can help but get something to eat, I deeply and completely accept myself."

"Even though I'm upset and nothing but food will help, I deeply and completely accept myself."

Remember, this isn't for when you are hungry and need to eat lunch, this is for when the hunger pops up like an uninvited guest. The words you use not meant to talk yourself out of anything. Say what you are thinking and say it like you mean it. That's when EFT is best able to directly affect the feelings (or emotions) attached to the words. Don't analyze this, just try it and see what happens.

EFT is three steps: 1) Name the problem, 2) Tap while thinking of the problem, 3) Think again, is it the same problem.

After one round you just take another look. Is it still as big a problem? If not, what has changed? Are you thinking differently, feeling differently? What happened, and do you like it? Do you even want this result? If not, why not?

If you still have the problem but it's diminshed somewhat, and you'd like to get even more relief, then do another round of EFT, right then and there. It takes about 90 seconds. When you're done, if you still want, you can eat whatever it was--no one's taking it away from you. It's always okay to enjoy a treat. We aren't using EFT to try to get ourselves to stop anything. It's used to address the underlying motivation, and that's what happens when you first want something, use EFT, and find your desire has lessened. It's quite an interesting experinece.

Get The Daily Bites for ideas and suggestions for using EFT for Weight Loss

Is Your Pet Too Fat?

Weight loss calculator for dogs

On Cooking: Harvesting Fruits & Vegetables

Two quick methods for storing all the bounty this season affords are drying and freezing. Drying food can be done anywhere and with no equipment but shelves with wire mesh are nice for keeping our nibbling fingers and pesky bugs.

Here in the Pacific NW soft fruits are in abundance such as peaches and fresh berries. This is the time of year we make a weekly visit to the Vancouver Farmers Market and bring home loads of fresh produce. Usually picked that morning, fish and crab caught the day before.

Berries can be flash frozen by just putting them onto cookie sheets and placing them in the fre.ezer. No need to wash them, in fact, it's not a good idea becaues they'll get mushy. Just pour them onto the cookie sheet, pick out any icky berries. Once frozen pour into storage bags and you're done! Then you can enjoy them year around on cereal, in recipes, even straight from the bag like a fruit popsicle.

Peaches, pears, wash, pat dry, and then slice.

Nutritional Facts: Fast Foods

Want the skinny on what you're really getting next time you eat at a fast food restaurant? Here's everything you ever wanted to know (or not know) about fast food establishments

I Spy Healthy Sites

Walking Music: Get in the Groove with Walk Jog.fm

Inspiration by MuscleMag
If you're inspired by seeing photographs of people in excellent physical condition, MuscleMag offers access to a large amount of pictures to inspire you with subscription

Adventure Cycling Association
Helping cyclists "explore the landscapes and history of America for fitness, fun, and self-discovery." Includes routes and maps, cyclists' yellow pages, a series of how-to articles, tours, slide shows, and more.

This intrigued me: Deaf Olympics

Learn EFT, Expand Your Knowledge

My site focuses on using EFT for weight loss, consequently my suggestions, tips, and examples are geared toward all the issues affecting our weight including self esteem, and the like. For anyone wishing to expand their knowledge, possibly becoming an EFT practitioner themselves, the complete EFT CD sets by Gary Craig are the best resource.

Supplement News: Kudzu

Kudzu may be useful for decreasing a desire for sugar. I became interested in trying Kudzu when I read that it decreases the desire for alcohol. I've long suspected it's a craving for sugar that creates cravings for wine or other spirits. I tried Kudzu and noticed an immediate drop in my desire for drinks and sweets in general.

You're probably not going to find Kudzu at your corner grocery, but you can get it and cap it yourself (that's what I do). Takes more effort but it's less costly and I think it's fun to make my supplements.
http://onemorebite-weightloss.com/kudzu.html
MountainRoseHerbs.com

Cooking It Up: Kitchen Substitutes

Nothing's worse than being halfway through a recipe when you find you lack an ingredient (I do this so often it's a joke in my family). If you can't run to the next-door neighbor and beg for sugar and eggs, a substitution list is good to have nearby.

Ran out of butter? In a pinch, 1 cup of butter can be replaced with 7/8 cup liquid vegetable oil, lard or solid vegetable shortening.

Here's a crazy idea: Read the recipe before you start.

Kitchen Nuggets: Shake raisins and other dried fruit with flour before adding to dough or batter so they won't sink during baking

Weird Recipes: 1960's Sugar Sandwiches

White bread, thick smear of butter, liberal sprinkle of brown sugar. What were we thinking?

Who hasn't had cinnamon toast? Same basic thing, so I don't know why this seems so odd except the bread wasn't toasted, and the sugar wasn't melted and gooey, so maybe it's the poor man's cinnamon toast, sans cinnamon.

Got weird recipes and foods from your childhood? Send them, I'll post the best.

EFT: Spill Over Benefits

The EFT you do today may spill over and affect something else that was a problem but now you find no longer is. EFT helps with anxieties in all aspects of life, not just weight issues. In fact, weight issues are usually a symptom of other things going on. That's why I recommend using my methods for everything, with weight changes being a happy side effect.

Learn EFT Basics for Weight Loss

One More Bite's Weight Loss Article Index

If you've taken seminars, read books, bought gadgets, and tried everything to lose the weight, but still nothing works, the answer may be discovering and resolving the negative emotional issues that have kept you stuck, until now.

The One More Bite 8-Week Ending Emotional Eating Workshop and/or private sessions may be the answer.

Is this the right time for you to end your obstacles to weight loss success? If yes, get started today.

Sneaking in Exercise

Tip: While waiting in line (or "on" line if you're from the east coast), do some toe raises. Raise up on your toes, stretch, lower, up, lower. That's it. Why not? No one's going to notice and you're getting some "exercise."

I'll often raise and lower the bags I'm carrying as if they were dumbbells. Who says you have to join a gym to get fit? Just use whatever you're already carrying around.

Got stairs? Take a few extra trips back and forth and call it a "set." Do three sets and you've got a routine. That's how easy to work exercise into your daily routine without even noticing.

How Do You Manage?

Are you the problem? Do you put up barriers and roadblocks to your success? Do you make everything much more complicated than it need be? Here's a wonderful story told by Chuang Tzu:

There once was a one-legged dragon called Hui.

"How on earth do you manage those legs" he asked a centipede. "I can hardly manage one!"

"Matter of fact," said the centipede, "I do not manage my legs."

Moral: Stop trying to micro-manage and just do. One day at a time, one step at a time, one bite at a time. Time passes no matter what we do, so why not take another small step closer to your goal? Leave behind the anxiety that there's so much to do and just look at the next small step.

Cooking with Name Brands:

Recipe Booklets Americana

I have a collection of little recipe booklets from many name brand products. Here's one I noticed recently from "Kay Kellogg Favorite Low Fat Recipes, " Barbecued Krispy Chicken

Ingredients

• 1 2-1/2 to 3-pound frying chicken, cut up
• 3-4 cups Kellogg's Rice Krispies
• 1/2 to 3/4 cup barbecue sauce

Instructions

1. Wash chicken pieces and dry thoroughly.
2. Crush Rice Krispies into medium fine crumbs.
3. Dip chicken pieces into barbecue sauce, then roll in Rice Krispies crumbs until well-coated. Place skin side up in shallow baking pan lined with aluminum foil, do not crowd pieces.
4. Bake in moderate oven (350 degrees F) about 1 hour or until tender. Do not cover pan or turn chicken while cooking. (Why? because all your Krispies will fall off!).

A complicated way to say: dip chicken in sauce, roll in cereal, put in pan and bake til done. This is a swell way to use up those Rice Krispies.

Suggestion to reduce calories: Cook with skin on but remove it before eating. Yes it tastes good, but hey, small sacrifice to save big calories and fat. It's the little things that add up to that extra weight you carry, and if you want to reduce, then work on the little things.

Follow Up: The Using Smells for Weight Losing Experiment

Did it work? Last newsletter I mentioned that I'd gone to a bunch of trouble to get the scents recommended for reducing appetite: peppermint, green apple and banana. I was going to report back to say whether they had any effect. I can report that they reduced my wallet size, because I lost interest and forgot all about the project. Don't get sidetracked. Keep a small notepad nearby, write out your plan, then follow through.

Three times a day using EFT, for one week, then check back to see if what you thought was such a big deal when you started still is bothering you. If it's not, pull out another issue, and keep working on them, one by one, until one day you notice you're getting thinner and it's like you're not even trying!

People Are Talking About One More Bite Weight Loss

"Just a note to say how glad I am to have found your web site. Just yesterday I first learned about NLP and started doing searches with Google to find out more. I have an eating problem and wanted to find some articles and information about specific NLP techniques to give me ideas about how I can change my self through insightful decisions and self-communication.

"You are the only "site" that actually gives away information and helpful hints. I can see that you also do workshops and personal coaching, but your website is not just a big "come on" advertisement; you care enough to give of yourself through your well-written and insightful articles.

"My thanks to you. I can only imagine that people who find your site and read all your information and articles, will actually be MORE inclined to call you and contract for your services. Therefore, I can only imagine that you are actually a very successful and fulfilled person. You are compassionate. I'm book marking your web page for further study." -- R. From Montana

Yours in good eating,
Kathryn Martyn, M.NLP