YOur Unique Needs..a workbook by Dina Hansen

Your Unique Needs by Dina Hansen FPC, CHC, NHD

Put an end to your struggle with yo-yo dieting, uncontrollable cravings, nighttime bingeing & low self esteem...

Experience guilt free pleasure from your food, increase confidence and more joy daily by

Creating a healthier relationship with your food, yourself & your life!

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ÂŠ 2012DinaHansen

Thank you for making such a wise investment in yourself. I am confident that once you follow the suggestions I offer in this unique class, you will begin a new relationship with your food as well as yourself that will propel you forward towards a healthier, happier life. If you want to stop being a victim of yo-yo dieting, cravings, nighttime bingeing and poor self esteem, you need to understand what motivates you as well as have a clear understanding of what you've been doing and saying to yourself that has been sabotaging your success. As a little girl & as a young woman I was so highly addicted to sugar that I would stash packets of it in my pants and eat them between classes. I would even down a couple of sugar packets while I was at work at the ice cream parlor after my ice cream sundae dinner! But I got very sick and my life had to change or I would risking having more seizures, digestive issues and joint pain for the rest of my life. I know it can feel like a daunting task when someone suggests that you change your lifestyle. I mean where do you start? The current lifestyle feels very comfortable & safe. Change can be a little scary and overwhelming. That's why I never ask anyone to make changes they are not ready on some level to make. When I work with you we take gradual steps that are comfortable and lasting. I'm not offering a flash in the pan diet. I'm not your fairy god mother with a magic wand. I'm a woman who greatly changed and improved the quality of her life starting with understanding my relationship to myself and my food. I am no longer addicted to sugar the way I was over 20 years ago and since that journey began I've been able to help women across the country do the same thing... Improve their relationship with their food, themselves & their life so they feel more satisfied, confident and empowered every day.

Please feel free to contact me at (813)415-3727 or my email address Dina@naturallynourishedwoman.com with any questions to comments on this course.

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ÂŠ 2012DinaHansen

“Each one of us is unique.” “You’re one of a kind” “No one is quite like you.” We hear this all our lives but we’re often compared to someone else by our parents, the media or our teachers; compartmentalized into groups for the sake of comparative research and even told what nutrition we need in order to be considered healthy based on the study of various groups. It can be very confusing. How are we supposed to identify and supply ourselves with our unique needs physically, mentally, emotionally & spiritually if we are constantly being compared to other people? As infants we know exactly what we need and we say so. But as we become more educated in the world, our needs become a secondary thought and our wants begin to take over. If we take the time to listen to what we really NEED and carry out the action that gives us what we NEED, we can help ourselves. In this course Your Unique Needs, I’m going to help you re-learn how to tap into your Inner Nutrition Guru, and give yourself what you really NEED so you are better able to lose the weight you are looking to lose, like all of who you see when you look in the mirror, clear out the cobwebs from your mind that are filled with fatigue during the day, put night time bingeing to bed and boost your self -esteem. In Your Unique Needs We Will Discuss: ! • Bio-Individuality • The New Food Plate • Why Diets Don’t Work ! • Understanding & Creating Your Core Values I encourage you to keep a print this out and actually do the action steps. Listen to the audio section first and follow along. Then take part in transforming your life by taking action! Just purchasing a course in self improvement isn’t going to help you improve yourself if you don’t do the work.

Every journey begins with the first step..... I’m glad we are taking this step together.

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• Each one of us is as unique as our fingerprint. Just like snow flakes, no two are ever exactly the same. So, what exactly does that mean to you? It means that you are indeed unique and your needs are different than everyone else’s on the planet.

• Bio-individuality refers to the theory that as each one of us is created with differences in our cell structure, body composition, anatomy and metabolism. ! Our personal tastes, preferences, natural shapes and sizes, blood types, metabolic rates and ! genetic backgrounds influence what foods will and won't nourish us. What may be one ! person's food may be another person's poison, which is one of the reasons why fad diets don't ! work in the long run. • Many times scientific researchers will do studies to help a specific population (such as diabetes, digestive disorders, anxiety disorders and so on) by studying the populations general behavior and habits. They will then compare the results with what they recommend to determine what the government should tell the public what to do fro a specific ailment. It may give a general idea of what’s going on...but...

If your needs, physically, mentally, emotionally & spiritually are not identical to anyone else’s

How is eating what experts tell you to eat, based on a wide population study, going to help YOU? What celebrity or marketing genius knows YOU better than you do? ~Aren’t they just trying to sell you on the latest diet fad?

When do you start listening to YOUR needs and take action that satisfies & fulfills them?

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• This is one of the reasons why I believe diets don’t work. Diets are heavily marketed with celebrity endorsements through advertising in magazines, TV, talk shows & radio. Diets plans are marketed this heavily so you will buy what they are sellingeven though advertisers know that 99% of all people who go on a diet will fail to reach their goal and maintain it long term. • Different Dietary choices work for different people... and some dietary choices will be more effective at some times and others feel right at other times. • When you consciously & mindfully listen to your Inner Nutrition Guru- your gut, intuition, little voice- You reconnect with the same wisdom that told you as an infant what you needed for better health and happiness. Mindful Exercise - Let’s take a moment right now to connect with your inner nutrition guru: 1- Sit straight up and down in your chair with both feet on the floor. 2- Tense your entire body from you head to your toes... feel you head tighten, your jaw, your shoulders, your fingers, your stomach, your thighs, your calves, your toes. Now hold it ...2, 3, 4, 5. 3- Let go and feel you body and mind relax. 4- close you eyes. 5- What do you need right now? 6- Focus your awareness on that quiet little voice. Notice where is it coming from... Is it the back of your mind, your heart, your gut? It’s that quiet voice you’ve neglected or pushed aside for years... listen carefully to it now... 7- What do you need? (This may take a bit of practice since you are not in the habit of doing this if your inner voice has been neglected to some time. )

• This is where you begin to really discover what YOU truly NEED to maintain better health on all levels. I have worked with women who found this to be their biggest challenge as we were working together- yet once they showed themselves some kindness and compassion & REALLY started listening to their inner Nutrition guru, they made strides forward that they were never able to do before and are still maintaining those results today. • Too many times we are so busy listening to the media tell us what we need, we forget to listen to ourselves. We forget that even if a certain way of eating works for us right now, it may not really be working for us later that same day or tomorrow.

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• The New USDA Food Plate is interesting. It’s a lot more relatable than the old MY Pyramid guide, and grains are not encouraged as much as they have been in the past because they are now second to vegetables. • Let’s look at the glass of milk at the top of the pate. In one of my workshops called Dairy Dilemma, where I discuss the pros and cons of dairy, we talk about the fact that any human over the age of 4 does not require milk for a healthy body or for healthy bones... • The government feels that this new Food Plate will help American’s adopt healthier behaviors... How? • We all know that fruits and vegetables are good for us, we all know that smaller portions and more exercise will help us lose weight and get healthier and we all see the enormous sizes allowed to be sold to us in fast food restaurants and coffee shops... Sizes that are almost more than double what they were just 15 years ago. • It is also interesting that the food plate asks us not to drink sugary sodas, yet the government essentially subsidizes soda, by allowing our children to drink chocolate milk and fruit flavored drinks in our schools every day. • In other words do as I say, not as I do. If our government REALLY wanted us to adopt healthier behaviorswouldn’t curbing the portion sizes being sold to us, as well as the marketing, advertising NaturallyNourishedWoman.com

â&#x20AC;˘ I have always said actions speak louder than words. ! ! ! !

Take a look at the actions our government is taking to promote better nutritional health for us, if your friend, spouse or child took the same type of actions- saying one thing and doing another- would you be ok with it or would it upset you? What would you do about it and how can you take that same action to better improve how you fulfill your own nutritional needs?

Create Your Own Food Chart Below is a smaller version of the exercise I often do with my private clients... If you were to create Food Chart for yourself, what would it look like?

How would you know if what you put on your chart was nourishing you or toxic for you? ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ ________________________________________________________________________________ What is a key motivating factor for you to take action & upgrade your habits? (are you socially motivated, achievement motivated or competitively motivated?)

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ÂŠ 2012DinaHansen

• Let’s recap over what I’ve gone over so far so we are all on the same page.... ! !

Step 1- Accept that you are a beautiful woman with unique needs both physically, mentally, emotionally & spiritually. Your chemistry can verify that.

! ! !

Step 2- Listen to your Inner Nutrition Guru, your intuition, that quiet voice deep inside that is there to help you more deeply understand what you need physically, mentally, emotionally & spiritually. Remember to be just as kind to yourself as you are to your friends.

! Step 3- Create YOUR OWN DIETARY GUIDE LINES... YOU ARE UNIQUE ... Make a family ! chart or personal chart.. Find what works best for you. The final and most important step is where you become more in tune with and aware of your core values... your core essential nutrients. • Everything we consider nutrition today is really just a secondary source of nourishment. What truly nourishes us at our very core are the foods you may not consider food because they don’t fit on your plate or they’re not pre-packaged.... Elements such as: • • • • • •

Your Health Spiritual Practice Your Home Environment Home Cooking Career Finances

• • • • • •

Creativity Physical Activities Relationships Social Life Self Confidence Stress

All determine what you put in your mouth, how fast or slow you eat and will either leave you feeling as if life is unfair, weighed down by the “have nots” or will empower you where you experience a lighter, freer more joyous feeling daily. • This is what constitutes your essential core nutrients.

The next page is an exercise I take many of the women I work with through to help asses their core values, which determine your core essential nutrients. Take your time. It’s not a race.

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The most important relationship you will ever have is the relationship you have with yourself. This relationship can determine the choices you make every day from the variety of other relationships you have, to your physical activities, your career and even the foods you choose to eat. !

Understanding your Core Values around Your Essential Foods- Self Confidence, Education,

Career, Finances, Health, Physical Activities, Home Cooking, Home Environment, Relationships, Social Life, Creativity & Spirituality- as well as your level of satisfaction in each of those areas, will help you

begin to create the foundation you need to build upon as you progress towards creating a more pleasurable, satisfying & nourishing life. TAKE ACTION! On a separate sheet of paper for each Essential Food, please describe what is most valuable to you in each of those areas. For example- In the area of home environment you may write” a peaceful atmosphere where I can relax” or in the area of finances you may write “always have at least 6 months of income covered”. Now look at your answers and ask yourself to describe them in greater detail so you can truly get to the heart of what you mean. Rate each of these answers on a scale of 1-10. 1 being the lowest level of satisfaction and 10 being the highest. Next, circle the things you currently have in your life in each category and describe what it feels like to be taking the actions that ensure you have these things. For example- “Coming home to a serene setting at the end of a busy day makes me feel proud of my home, myself for my decorating abilities and more balanced”. Now look at the areas that need a little help (rated a 5 or lower). What action steps can you take to bring more of them more to a 6 or 7 and into your life with greater quality? What time frame can you commit to in order to achieve the outcome you need to feel more nourished in that area of Essential Food?

WHAT DID YOU DISCOVER?

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Do you want some more help figuring out what is truly important to you? Here are a few questions to help you get a clearer understanding of your relationship with yourself, what motivates you and your core beliefs. The questions below may need to be answered a few times before you discover your true core values. Your surface answer will come up the first time, by the second or third time your true core values will emerge. Your core values are connected to you integrity, which is connected to you ability to think the thoughts & take the actions that keep your commitments to yourself. By telling yourself the truth about your fears, strengths, weaknesses, gifts and so on, you open yourself up to what drives you and reduces emotional pain in your life. 1. What relationships mean the most to you? (why?) ____________________________________________________________________________________________ ____________________________________________________________________________________________ 2. What are your beliefs about yourself? ____________________________________________________________________________________________ ____________________________________________________________________________________________ 3. What gives you the greatest feeling of freedom? ____________________________________________________________________________________________ ____________________________________________________________________________________________ 4. If you could have anything in life, what would it be? (no strings attached & money being no object) ____________________________________________________________________________________________ ____________________________________________________________________________________________ 5. How do you believe having these things will change your life? ____________________________________________________________________________________________ ____________________________________________________________________________________________ 6. What motivates the greatest the feeling youâ&#x20AC;&#x2122;ve accomplished something, competition or are you driven to be more socially accepted? ____________________________________________________________________________________________ 7. How do you believe not having those things affects your happiness, health and general enjoyment from life? ____________________________________________________________________________________________ ____________________________________________________________________________________________ 8. What 1-2 things are you can commit to doing this week to be true to yourself and live to your core values? ____________________________________________________________________________________________

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ÂŠ 2012DinaHansen

• It took me a long time to figure out that before I could take action with any plan to improve any aspect of my food, my health, my life or my relationships I needed to change the conversation going on in my head,figure out what was motivating me and how I kept preventing myself from succeeding.... Once I figured out the details of what was most important to me and took action in changing my outcome, I was able to make astounding leaps forward with my health and in my life. And so have a majority of my clients who have applied this step...

If you take just one of the simple steps I have shared with you today, I guarantee that you will be better able to give yourself what you truly need and put an end to yo-yo dieting, over eating, cravings and nighttime bingeing. Best of all you will like who you see when you look in the mirror.

• What really resonated with you in this workshop? • What are you ready to apply in your own life? I want to help you make those successful steps forward... Discover Food Empowerment Coaching

I am currently forming Food Empowerment Group that is quietly, but powerfully, sweeping the country... so if you are interested in getting together with a group of supportive women who will work together for 16 weeks in person, via telephone or through Naturally Nourished Woman’s private chat room. You will receive greater insight & incomparable support while you finally put an end to yo-yo dieting, bingeing, cravings and low selfesteem and begin to experience more pleasure & joy every day by creating a healthier relationship with your food, yourself & your life. Please contact me at Dina@NaturallyNourishedWoman.com or call me (813)415-3727

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