“Laurenisms” are words I developed over the years that have really resonated with my clients and have helped them achieve lasting weight loss.
This language will help transform your thoughts and behaviors as it becomes part of your daily internal dialogue, allowing you to truly master weight management and enjoy a healthy and liberating relationship with food.
♥ HUNGER AND SATIETY SCALE: The tool to measure how hungry and satisfied you are feeling at a particular time. This tool illustrates that hunger and satiety are physical feelings that move along a continuum and that one doesn’t go from starving (0) to stuffed (10) within a minute’s time or a bite of food. True hunger builds or gets stronger over time and satisfaction builds over the course of eating a meal or snack. A certain level of mindfulness is necessary to be cognizant of this. People who seem to be “naturally thin” have mastered this, so much so that it is second nature. It will become that way to you as well if you allow it. Related Link: HUNGER/SATIETY SCALE
♥ HONOR YOUR HUNGER CUES: Acknowledge how hungry you are and respect and trust yourself by satisfying that hunger with the appropriate foods and in the amounts that are designed to do so.
♥ MEAL TRIFECTA: The 3 components that make up a healthy and well balanced meal. This is pretty much the anatomy of a meal if there was one. The three components of a meal (hence the term “trifecta”) are protein, starch/carbohydrates, and vegetables. All three are necessary in order to feel satisfied so that one can get to the next meal or snack without being overly hungry. If you are asking yourself where the fat is you are not alone and don’t worry, fat is in there. Fat is generally found naturally in foods and can be used minimally in the cooking and preparation of the meal. Related Posts: Anatomy Of A Meal, Cheese Is Not A Condiment
♥ NOISE: This refers to the diet rules that play over and over again in a person’s mind. NOISE is the irrational voice in people’s heads. Unfortunately, most people don’t realize what they are listening to could be false. Instead, they listen and buy-in to the voice. This is a major reason it is so hard to break out of the dieting cycle. Ultimately, NOISE diminishes your self-esteem, your trust and your ability to understand and honor your HUNGER CUES appropriately.
♥ JUDGMENTS: This refers to the labels we place on ourselves, food or our behaviors. JUDGMENTS are typically absolutes. Some examples, “I was good today. I didn’t eat bread at lunch.” Or “I am so bad, I cheated on my diet.” Judgments are a very common type of NOISE.
♥ DOUBLE DIPPING: This refers to eating double of a component of a meal. This contributes to why carbohydrates or starches get a bad reputation. An example of DOUBLE DIPPING would be when we eat a piece of bread from the bread basket before the meal and then eat pasta as a side dish with the entree. This may be why people believe carbohydrates are “bad”. Carbohydrates aren’t “bad” we just tend to overeat them since they aren’t designed to satisfy us and why it is so easy to eat more of them than we may need/want to. Related Posts: Anatomy Of A Meal
♥ UN-DIET/ANTI-DIET: These two words are inter-changeable. This is a way of eating that is healthy for your mind and body. It makes sense and is something you can stick with forever. There is no need to “go on” or “go off” of it or “start again tomorrow.” It is your way of eating that is healthy and manageable to achieve and maintain your health goals with quality of life. This includes accepting your body while achieving a balance between valuing and choosing to eat a diet that is both healthy and nutritious yet incorporates the FUN FOODS of your choice.
♥ HALF AND ASSESS EXERCISE: An exercise developed to help you be mindful of where you are on the HUNGER/SATIETY SCALE as you are eating a meal. It is a great place to start if you don’t trust yourself, believe you have a problem with portion control and are part of the “clean plate club.” It is an exercise in mindful eating. Related Post: Half & Assess Exercise, Portion vs. Servings…There’s A Difference?
♥ EVERYDAY FOODS: These are foods that are high in nutrient value and usually (but not all of the time) lower in calories and fat. These foods are satisfying since they contain one or a combination of protein, fiber (starch/carbohydrates) and/or healthy fats. These foods are called “EVERYDAY FOODS” because they make up the majority of your daily intake.
♥ FUN FOOD/SOMETIMES FOOD: These are foods that are eaten because they taste great. They typically are calorie dense, offering a lot of calories for the volume of food and have low nutritional value. They are delicious and can certainly fit into healthy eating but generally speaking are better left as a dessert, side dish or “closure” for the day. Since we eat these foods purely because they taste good it is best to not eat these foods when we are hungry since these foods aren’t designed to be filling or satisfying by themselves. These foods are often thought of as treats or splurges. If eaten alone or when we are hungry there is a tendency or “risk” to overeat them. These foods are usually called “junk food” however; “FUN FOOD/SOMETIMES FOOD” is a more appropriate name for them.
♥ SPLURGE: Most people think of a splurge only in the “what” they are eating such as ice cream, cookies, french fries, pizza, etc. Note: a SPLURGE can be a FUN FOOD but it can also be the meal; such as pizza, a food that is higher in calories but makes up the meal. When it comes to SPLURGES “how much” is often overlooked. If someone is over-indulging in a food that is considered a SPLURGE this can be considered two or three splurges. At the same time, if one chooses to overeat EVERYDAY FOODS, that can also be considered a splurge. Quantity must not be overlooked. It is all part of MANAGING YOUR SPLURGES.
♥ MANAGE YOUR SPLURGES: Is the term used to describe how one handles eating their favorite FUN FOODS or approaches their SPLURGES. This is the how one balances or determines how often and how to engage in eating their SPLURGES. It doesn’t have to be a rule or a number and this differs from person to person. It does require one to be discriminating in terms of how often and when it is appropriate to engage in eating a food that is considered a SPLURGE and how much to eat of it. Before one can manage their SPLURGES appropriately and authentically one needs to get a good grasp of what constitutes a SPLURGE.
♥ TASTE ENHANCER: These are also considered in everyday language “condiments.” I call them TASTE ENHANCERS because people often overlook the amount of calories condiments can contribute to a meal. Everything that we add to a meal that doesn’t contribute to our satiety and doesn’t add much in volume is considered a TASTE ENHANCER. Related Post: Cheese Is Not A Condiment
♥ NUTRITION INTUITION: Understanding how hungry you are and knowing what you need to eat to satisfy that level of hunger. People with a strong NUTRITION INTUITION are internally motivated. They listen to their internal hunger cues and their desires and can almost predict how hungry they are going to feel after they eat a certain meal or snack. People who have a strong intuition trust themselves. They are not and do not have to be externally motivated; live by strict nutrition guidelines, the scale, fad diets, meal plans, etc. We are all born with a strong nutrition intuition but lose it over time as NOISE takes over. We can regain NUTRITION INTUITION as it is a skill. This is the purpose of the blog and the premise behind the section “Mindful Makeovers”.
♥AUTHENTIC AUTHORITY: You are the authority. You are an AUTHENTIC AUTHORITY and in genuine control when you are thinking in a rational and logical way. You know you are an authentic authority when you understand it is your behaviors that need to be altered and it isn’t about the avoidance of a particular food or food group.
♥ SATISFYING SNACK: A snack that usually contains a protein and a starch so that it serves the following purposes:
- Provide nutrition that perhaps your meals were lacking
- Keep your energy high
- Bridge the gaps between your meals so that you can get from one meal to the next without getting super or over hungry
Related Post: The Art Of The Snack