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End Dieting Forever Toolkit3 Top Tools to Ditch the Diet Madness 2015 BRG Dietetics & Nutrition, P.CBonnie R. GillerAll rights reserved,No part of this book may be reproducedin any manner or form whatsoever.For further information, contactBonnie R. Gillerbonnie@brghealth.com516-486-4569Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45691
End Dieting Forever Toolkit3 Top Tools to Ditch the Diet MadnessTable of ContentsChapterPageIntroduction .Page 3Intuitive Eating Pathway .Page 4Intuitive Eating Plate .Page 5The H.U.N.G.E.R. Test .Page 6Next Steps .Page 7About the Author . Page 8Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45692
End Dieting Forever ToolkitIntroductionDiets are all about restriction. Someone hands you a pre-packaged meal, or a dietbook lays out a specific plan of what you can eat, when you can eat it, and howlong you should follow this set of “rules” in order to reach your goal.The problem with that?Once the diet is “over”, the weight has a tendency to come back because there isno longer a road map to follow. Then you punish yourself for gaining weight,move on to another diet with a new set of restrictions, and the cycle begins allover again.What if I told you it didn’t have to be this way? That there was a way get a bodyyou love without dieting?Through the power of intuitive eating, you will become reacquainted with yourinner wisdom that will guide you in losing weight and feeling great!In this toolkit, you will find the top 3 intuitive eating tools you need to becomemore in-tune with your body. You can use them anytime and anywhere.Tools in the Intuitive Eating Toolkit1. Intuitive Eating Pathway —questions to ask yourself before, during, and aftereating a meal or snack.2. Intuitive Eating Plate —intuitive eating principles to practice as you eat.3. The H.U.N.G.E.R Test —determine the true cause of your hunger before youreach for that sweet.Are you ready to make diets a part of the distant past?Start using these tools today and just watch what happens!Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45693
End Dieting Forever ToolkitIntuitive Eating Pathway Am I physicallyhungry?What does mybody need andwant?How much doesmy body need?Am Icomfortably full?Am I satisfied?Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45694
End Dieting Forever ToolkitIntuitive Eating Plate Your body knowswhat it needs!Don’t deny your hunger.Hunger is normal, natural,and deserves to be fed!Throw away your “whatnot to eat” list and makepeace with food.Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comObserve body signals thatshow that you arecomfortably full.Eat slowly, eatsensually, and savorevery mouthful.Bonnie R. Giller, MS, RD, CDN, CDE516-486-45695
End Dieting Forever ToolkitThe H.U.N.G.E.R. Test Hungry Ask yourself, "Am I physically hungry or am I craving a specific food?" Hunger may manifest as an achy or rumbling stomach, while a cravingis a desire for a certain taste or texture. Cravings can be ignored, but true hunger can't wait to be fed!Unloved Ask yourself, "Am I feeling unloved? Am I lonely? Sad?" You may be using food to distract from your loneliness or sadness. Put away the food and find a way to give yourself some love orconnect with family or friends.NervousGrumpyExhaustedRebellious Ask yourself, "Am I nervous? Stressed? Anxious?" You may be using food in an attempt to soothe these feelings. Put away the food and find an activity to do that makes you feel calm. Ask yourself, "Am I grumpy? Angry?" You may be reaching for food as a way to deal with your anger orfrustration. Put away the food and take care of your feelings by engaging in anactivity that makes you feel good. Ask yourself, "Am I exhausted?" Exerting so much "willpower" to stick to your diet plan can depleteyou---both in energy and in spirit! Put away the food and take a short nap, or just close your eyes for afew moments while doing some deep breathing to get centered. Ask yourself, "Am I feeling rebellious? Sick of eating only "good"food?" You may be craving a treat simply because you have forbiddenyourself from eating it! Put away the food and find a way to treat yourself that doesn'tinvolve eating.Copyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45696
End Dieting Forever ToolkitNext StepsI hope the tools presented in this toolkit were both eye-opening and helpful!Stepping off the diet rollercoaster isn’t easy, especially if you have been dietingfor many years. Letting go of your “food rules” and trusting yourself to knowwhen, how much, and what to eat can be a scary and challenging experience.But I believe you can do it!Just know that I am not only here to provide you with valuable information. I amalso here to support you on your journey to a diet free life and a body you love!If you would like personalized support on implementing these 3 tools into yourdaily life, then I invite you to Schedule your Complimentary Break Free ofDieting Strategy Session at www.TalkWithBonnie.com .And please don’t hesitate to contact me at 516-486-4569 orbonnie@brghealth.com if you have any questions before we meet!Warm Wishes,BonnieBONNIE R. GILLER, MS, RD, CDN, CDECopyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45697
End Dieting Forever ToolkitAbout the Author: Bonnie R. Giller, MS, RD, CDN, CDEBonnie R. Giller is the founder of Diet FreeRadiant Me , a division of BRG Dietetics &Nutrition, P.C. Bonnie helps chronic dieters andemotional eaters break free of the pain ofdieting and get the healthy body they love. Shedoes this by creating a tailored solution thatcombines three essential ingredients: a healthymindset, caring support and nutrition education.Using her signature Freedom to Eat Forever System, Bonnie helps her clients support and honor their mind and body. Theresult is they lose weight, keep it off without dieting, and live a healthy life ofguilt-free eating.Bonnie is a Registered Dietitian Nutritionist and Certified Intuitive EatingCounselor and has her Master of Science in Clinical Nutrition. She has worked inmedical nutrition therapy and counseling for over 26 years.Bonnie is very passionate about helping her clients regain the trust in themselvesand their bodies so they can shift away from a diet mentality and learn to listen totheir inner hunger and satiety signals. She is known for providing caring supportand motivation as her clients reacquaint themselves with their inner wisdom.Get a copy of Bonnie’s Free e-Book, “5 Steps to a Body You Love WithoutDieting” at www.DietFreeRadiantMe.comCopyright 2015 BRG Dietetics & Nutrition, P.C.www.DietFreeRadiantMe.comBonnie R. Giller, MS, RD, CDN, CDE516-486-45698
End Dieting Forever Toolkit Copyright 2015 BRG Dietetics & Nutrition, P.C. Bonnie R. Giller, MS, RD, CDN, CDE
