Create an Action Plan|| Time Management


Step Three:  Creating an Action Plan

Write down the step by step path of how you are going to get from where you are today to where you would like to be.  Include in your action plan- a well thought out and specific goal, a detailed list of resources you will need and how to get them, the order of the steps you will take, how you will monitor your progress, reasons why you might procrastinate and how to overcome it,  and what rewards will motivate you.

Imagine you have achieved your goal- what would it look like, how would it feel? What did it take?  And start brainstorming all that would be involved. Have Fun and Get Excited, Be realistic about what you are willing to do and not. Set a contract with yourself of what you are going to do and how you are going to monitor your progress.

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Hungry Heart Franchise Opportunities


A Caring Approach to Out-of-Control Eating

Finally! The program to help clients break out of the diet/binge cycle so they can lose the insatiable appetite for food, come to peace with their body and lose those painful pounds naturally.

The Hungry Heart Franchise is an opportunity for women to experience a career that is based on caring; self acceptance and building self-esteem.

When was the last time you felt good about your job or work environment?

When was the last time you ended the day feeling rewarded, with a sense of purpose, that feeling of making a difference in the lives of others?

When was the last time you assisted in creating a positive life-long change in another individual?

What is the Hungry Heart?

The Hungry Heart is a one-on-one counseling environment for healing our client’s relationship with food, so they can experience the exhilaration and passion of living every day free of compulsive eating and in alignment with who they truly are.

We have created a step by step program that teaches clients how to stop the diet/binge cycle and lose the weight naturally and permanently. They learn to feel better about themselves, lose the insatiable appetite for food, and come to peace with their body.

The Hungry Heart program will teach clients how to move past their preoccupation with eating and weight loss, and move towards a more rewarding and satisfying life. Clients will learn how to enjoy eating the foods they love and not gaining weight nor feeling guilty.

Stressed, Anxious, Lonely, Tired, Bored…


Picture 18I am aware that I overeat when I’m stressed, anxious, tired, lonely, bored, even happy or looking for a reward, but I can’t seem to change this frustrating pattern.



What would your life be like if you felt
good about yourself and took good
care of yourself?

You are worth taking care of.
Just think how your emotions
affect the people around you
and the things that you need to
accomplish each day. Every area of
your life will improve if your internal
stability and self esteem improves.

As you feel better about yourself, you are now in a position to
make permanent lifestyle changes and lose the excess
weight naturally.

-Andrea Crouch

I am very happy with my results from the program; I feel like my entire attitude towards food and my health has changed. Thanks Andrea for being an incredible counselor and for helping me to take control of my eating and my life.

-Patrice

Power Up Your Diet.


Screen shot 2009-09-24 at 4.39.47 PMAt The Hungry Heart, we know how difficult it can be to keep from emotionally overeating.  Yo-Yo Dieting is another common practice we see amongst our clients.  We find that it helps to have as many tips in our back pocket as possible to keep our diet on track.  Here are 5 suprising superfoods that will keep you on the right track!

When the experts want to get leaner, stronger, and healthier, they reach for these 10 surprising healthy food superstars. Meet your new mealtime secret weapons.

Tomato Salsa

This low-cal staple pumps up the flavor of everything from chicken breasts to scrambled eggs. “It’s jam-packed with antioxidants, including lycopene, which may reduce the risk of some cancers, and beta-carotene, which may help fight heart disease,” says Joan Salge Blake, RD, an associate clinical professor of nutrition at Boston University.

Eat It Up: Beta-carotene and lycopene are more easily absorbed by the body when consumed with a bit of healthy fat, so add some chopped avocado to your salsa-topped chicken. Or add salsa to Low Sodium V8 for extra fiber.

Nutrition facts per 2 tablespoons: 9 calories, 0g protein, 2g carbohydrate, 0g fat (0g saturated), 0.5g fiber

Whole Wheat Pitas

Give your usual turkey sandwich a healthy upgrade by swapping the bread for a whole wheat pita pocket. If you put veggies in your sandwich, it’s usually a few lettuce leaves and a slice of tomato or else the bread falls apart. “But with a pita, you can stuff it full of vegetables and still get a healthy dose of whole grains,” says Dawn Jackson Blatner, RD, a FITNESS advisory board member and author of The Flexitarian Diet. Just be sure to check the ingredients list: “enriched wheat flour” means the pita is an imposter. Look for the words “whole wheat.”

Eat It Up: Go Greek by filling your pita with feta, hummus, diced cucumbers and tomatoes, arugula, and black olives. Or put a Mexican spin on your sandwich by adding low-fat refried beans, salsa, avocado, and chopped romaine lettuce. Rather have a snack? Make pita chips. Cut a pita into triangles, drizzle with olive oil, add a pinch of salt, and bake in the oven at 400 degrees for 10 minutes, or until crispy.

Nutrition facts per 1 large pita: 170 calories, 6g protein, 35g carbohydrate, 2g fat (0g saturated), 5g fiber

Popcorn

“Because it’s super-low in calories, popcorn is the perfect food for those times when you don’t want to worry about portion size,” says Sharon Richter, RD, a nutritionist in New York City. And it’s loaded with fiber, which is crucial for staying slim. In fact, people who maintain a healthy weight consume an average of 33 percent more fiber daily than those who are overweight, according to research.

Eat It Up: Save calories (and money) by getting a basic air popper. One we like: Orville Redenbacher’s Gourmet Hot Air Popper by Presto ($25, bedbathandbeyond.com). Pop the kernels with a bit of salt and toss with nuts and raisins for a tasty trail mix.

Nutrition facts per 1 cup air-popped: 31 calories, 1g protein, 6g carbohydrate, 0g fat, (0g saturated), 1g fiber

Oranges

Apples get all the glory, but oranges are the unsung heroes of fresh fruit, says Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey. “They’re very low in calories and a good source of potassium, fiber, and folate,” Kraus says. Not to mention that a large orange has a day’s worth of immunity-boosting vitamin C.

Eat It Up: Add orange slices to a spinach salad topped with goat cheese, chopped nuts, and some slivered red onion. Or blend 1/2 orange, 1 cup yogurt, and 1/2 cup frozen blueberries for a delicious, nutritious smoothie.

Nutrition facts per large orange: 86 calories, 2g protein, 22g carbohydrate, 0g fat (0g saturated), 4g fiber

Plain Yogurt

“Yogurt contains the perfect ratio of carbohydrates, protein, and fat — the carbs give you instant energy, while the protein and fat are released more slowly, keeping you full longer,” Kraus says. In a recent study, dieters who consumed three 6-ounce servings of yogurt a day lost 61 percent more body fat overall than those who didn’t eat yogurt. The researchers believe that the calcium in dairy increases the activity of enzymes that break down fat cells. Look for yogurts that have at least 20 percent of the RDA.

Eat It Up: Mix plain yogurt with a teaspoon of cinnamon or top it with berries for an easy, low-sugar snack. Or use plain Greek yogurt for an extra protein boost in recipes that call for mayo or sour cream, like tuna salad, veggie dip, or salad dressings.

Nutrition facts per cup: 137 calories, 14g protein, 19g carbohydrate, 0g fat (0g saturated), 0g fiber

Eat Before You Overeat.


Eat Before You Overeat.

Eat Before You Overeat.

Stopping yourself from grazing the second you get home is as easy as one, two, three.

1. Find a diversion. Wait 15 minutes between coming home and eating something. (Or wait even longer.) Check blogs, log on to Facebook—do something relaxing that will break the connection that makes you think you need to snack the second you get home.

2. Have one small snack—while you’re sitting down. No standing at the counter shoveling food into your gullet. Try:
An apple, which has a low-glycemic index—meaning its natural sugars and fiber are digested slowly, making you feel satisfied longer. If an apple alone is too dull, add a one-ounce piece of reduced-fat cheese.
Carrot sticks or a bowl of berries.
A pickle (or a small bowl of cornichons) if you want something salty.
Pepitas (toasted pumpkin seeds). About 90 seeds (1/4 cup) are just 150 calories.

3. Be prepared to prepare dinner. To keep from picking and tasting your way through cooking, chew a piece of gum or suck on a cough drop to kill the flavor of anything you’re tempted to nibble.

Avoid Stress Eating.


Picture 25There is an empty pretzel bag on your desk, and all clues—looming deadline, lack of sleep, a cranky boss—point to you; even if you don’t actually have any recollection of eating a full bag of Rold Golds. “Stress eating is completely unconscious,” says New York City nutritionist Lauren Slayton, founder of foodtrainers.net. You just keep putting something in your mouth and chewing and hoping for calm and comfort. To avoid wood-chipping through an entire sleeve of Oreos, you have to recognize your triggers and find replacement activities, says Susan Roberts, a professor of nutrition and psychology at Tufts University. “Drinking a cup of sweetened hot tea works for some people. Simply brushing your teeth works for others.” New York City diet expert Stephen Gullo points out that it’s possible to feed your stress with healthful snacks such as broccoli dipped in nonfat Greek yogurt with a few teaspoons of onion soup mix. Slayton says to “make a rule that when you eat, you focus on the eating,” and not, say, on your email inbox. It also helps to write down everything that you eat.

Lauren’s Story…Emotional Overeating.


Picture 9Lauren’s Story

I created the program because I had struggled with my own issues of compulsive overeating, binging, and yoyo dieting. I went through periods of my life where I would exercise excessively and attempt to starve myself to lose excess body fat that I had gained from my binge eating.

Although I had periods of time I could get my eating under control, it wasn’t long before something would set me off and I was eating out of control again.

This battle destroyed the quality of my life, inner peace, and self esteem. I spent years gaining and losing weight while I tried every diet, club, group, doctor, therapy, and book available. It took me years of work and self study to overcome my problems with food, BUT I DID IT!

Taking Control

After 10 years of not needing food to deal with my life, maintaining my weight, exercising regularly, and approaching food in a healthy manner, I realized how fortunate I was to be free of this painful cycle that had once ruled my life. I decided if I could break out of this pattern, then others could too.

I spent 2 1/2 years putting the program together, pulling from all the different resources and tools that allowed me to be successful and live a healthy balanced life. I now live life the way I was meant to. I enjoy each day as it comes, work through my emotions without eating to block them, and take care of myself without using food to do it.

I started working with clients in Laguna Niguel, California and was amazed at the results I was able to see consistently. By giving clients the tools to create permanent life style changes, and working through resistance and self sabotaging behavior, clients would feel better about themselves, take better care of themselves and lose weight naturally and permanently.

I have shared this process with other counselors that have struggled and worked through their issues with food that are located in Irvine, California San Diego, California, Del Mar California, Castlerock, Colorado, Sarasota, Florida, St. Petersburg, Florida, Wappingers Falls, New York. Providence, Rhode Island, Brentwood, Tennessee, Virginia Beach, Virginia, Newport News, Virginia, and Bellevue, Washington.

We have put together an entire process to help others in an efficient and effective manner to get the results they are looking for. If we can do it, so can you!

Sincerely,

Lauren Grant
Founder, The Hungry Heart
Certified Clinical Hypnotherapist
Nutritional Counselor
Email: questions@HungryHeart.org