Beating the Buffet Trigger Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

1. Beating the Buffet TriggerGoing for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. The Buffet Trigger • B-betcha can’t resist all that you see • U-u are in a battle of wills here • F-forget that diet this is ….. • F-food the kinds you love and crave • E-enjoy yourself you deserve it • T-try me-I am bound to beat you

3. I came, I saw, I conquered • Buffet’s are a challenge for novices at the Balanced Lifestyle • There is an implicit message here: You paid for it so eat it. All of it! • The excesses of our conspicuous consumption are most evident at a Buffet • The tip of the food pyramids are ever present, ever tempting, ever covetous of your mind, will, & spirit

4. I came, I saw, I conquered • You can change all the BAD about Buffet to all the BENEFITS • You can change the sense of being BEATEN by the Buffet to having BEAT IT • You can come away from a Buffet not BROKEN but a BETTER person for the experience

5. I came, I saw, I conquered • Keeping in mind the two food pyramids both the USDA & Willet you can face the challenge of a Buffet and Defeat that Trigger • You can Beat that Trigger and hold your own against such a bodacious opponent

6. Rules of the Road in Beating the Buffet Trigger • Take a walk around the entire buffet and scope out what is being offered • Look for all of the “tip of the pyramid” items: sweets, fats, potatoes,white breads, pastas, starches, dairy products, red meats • Look for all of the bases for your healthy food plan: vegetables, fish, chicken, beans, fresh fruits, fresh oil based salads

7. Rules of the Road in Beating the Buffet Trigger • Once you have scoped out the buffet proceed to fill your first of two plates: • Plate one: pile high with a fresh vegetable salad which is olive oil base, pile …so high that it looks like you are gorging yourself on the offerings of the Buffet --- once done with this ample serving go back for Plate two

8. Rules of the Road in Beating the Buffet Trigger • Plate two: pile high on this dish with loads of fresh raw or steamed vegetables, & small portions of fish, chicken or protein foods • DO NOT EAT OR SELECT: any of the items on the tip of both pyramids for plate one or two • Drink water, ice tea, or coffee only • Preferably water at least three glasses

9. Rules of the Road in Beating the Buffet Trigger • After you have consumed your salad plate and vegetable and protein plate and finished your three glasses of water you are ready to go for the SWEETS • Get the smallest plate in the buffet line, preferably the small vegetable dish or bread dish • Have fun and take three spoonfuls of the delicacies which are most attractive

10. Rules of the Road in Beating the Buffet Trigger • Start by having fun, relaxing, and enjoying the experience • Stop worrying about over indulging • Stick to your plan it will work for you • Stay away from the TIP items and you will be victorious over this trigger • Satisfy your hunger and then… • Stop eating

11. NICE GOING Reward yourself once you leave the buffet with: • Sincere positive self-assessment • Solid belief in your ability to overcome such triggers in the future • Self-affirmation of your determination • Self-Nurturing for your efforts, creativity, & successful efforts in beating the buffet

12. So You Beat it… Can You do it again? Yes! Beat the Buffet Trigger! • Often we fear that which has beaten us in the past even if we succeeded in beating it once or twice • Fear is the root of the trigger • Fear is giving power to the trigger which it doesn’t deserve • In beating the buffet you have de-powered it for all time, if you did it once you can do it over and over…so go for it!