Managing Your Time|| Evaluate Available Time


Step Four: Evaluate Available Time for your Action Steps

Take a look at all the activities you have to do during the day, what activities you could minimize or give up to find your available time daily or weekly.  Set windows of time aside to work on your project. Set times, locations, etc. For each action step you have on your list, put how much time you think each activity will take. People tend to underestimate how long many things take to do. So set up a realistic schedule for yourself so you don’t feel overwhelmed or stressed. You can re-evaluate how you are spending your time weekly to see how things can be adjusted.

Example)

Phone Calls to Vendors to Buy Notepads                  45 minutes

Organize Files for Clients                                               2 hours

Visit with local shops                                                      2 Days

Email materials to the printer                                        20 minutes

Once you have a list of your activities and how long they will take, put down what day they will get done. If other activities take longer than expected or other life priorities got in the way, reorganize for the next day what needs to get done. Set realistic goals and time frames to get things done. Have a focused list each day of how you will spend your time. Re-evaluate your list at the end of each day and game plan for the following day.


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Manage Your Time Better!


Ready to Start Achieving your Goals and Managing your time better?

Are you constantly running late, rushing, not as productive as you would like to be, having a hard time making decisions, procrastinating, or having difficulty setting and achieving goals?

This is the session for you.

Step One Identify your values and priorities.

Imagine for a moment, you were told you had 6 months to live. Now imagine it is after your funeral, and you are looking back on your life, what things would you have wanted to do and accomplish. What things would you not want to waste another moment on?

Identify your Highest Priorities

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Break Free of the Diet-Binge Cycle…


Franchise Opportunities


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

• Become part of The Hungry Heart® franchise team, receive superior training, on-going support, and the knowledge you need to build a one of its kind business. Help others make positive life-long changes in their approach to food and live a life free of out of control eating.

• Learn The Hungry Heart® approach toward nutritional counseling and become a Certified Clinical Hypnotherapist and Health Educator.

• You will be provided with detailed training on The Hungry Heart® 8 step systematic program and our 12 session client support process and much more! Learn how these processes fit into your clients’ success and your long term business success.

• Become a Certified Hungry Heart® Counselor, equipped to begin your own franchise and ready to counsel clients.

If The HungryHeart® franchise sounds like a career that is a match for you, AND you would like to learn more about The Hungry Heart®, contact us today!


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.