Dr. Kathleen Fuller

Are you feeling tired, anxiety, and burned out? Maybe you are stressed from too many responsibilities and sticking to your diet of healthy eating has become impossible. It is time to learn to lift your spirits by checking in with your ‘inner child.’ The ‘inner child’ is the child you were long ago. By connecting to your ‘inner child’ you can begin to recharge your batteries, wake up with energy, and strut your stuff because you found the key to feeling alive

You might ask, “What does that mean to check in with my ‘inner child?’ Let me give you an example.

• You could find a picture of yourself as a young child and/or close your eyes and imagine yourself at a very young age.
• Imagine what your ‘inner child’ is wearing.
• Imagine where your ‘inner child’ likes to be.
• What does the environment look like, what does it smell like, or do you hear any sounds?

Imagining with all five of your senses can make the experience seem very real for you. If you feel sad or any other strong emotion, then contact a therapist, or call my office and I can help you over the phone.

Imagine asking your ‘inner child’ this question. “What do you love to do?” Then ask your ‘inner child’ to tell you all the many things he or she loves to do. Write the answers you have received in a notebook or personal journal to keep, and it will remind you of the ways you can imagine playing with your ‘inner child.’

For example, I had forgotten how I used to love to draw or paint as a young girl. When I remembered, I decided to take a painting class. I can’t tell you how much joy I received from taking that painting class. The positive energy I did receive during my painting classes seemed to last throughout my week. Just remembering each class would bring a smile to my face.

So what was your ‘inner child’s’ favorite thing to do?
You can incorporate some of these 10 tips into your daily routine, or if you like, you can mix ‘em and match ‘em, depending on your lifestyle. Whatever you choose, get ready to wake up to your day refreshed, looking and finding more joy in your life!

1. Practice extreme craziness (in private) and let out your emotions sometime each day.
2. You can make animal sounds until you can laugh.
3. Sing, chant, hum, dance, prance, bang your drums, run in circles, skip, and/or walk backwards. Shake the down feelings out until you are laughing.
4. Wear whatever you want and even the colors you want. Red is wonderful to lift your spirits; so put on something red. Put on a red tie, scarf, nail polish, red socks, or whatever you choose.
5. Watch a funny movie with a friend. Laugh and laugh, or even make yourself laugh while acting silly if need be, to get yourself laughing. Laughing decreases certain stress hormones.
6. Go for a walk. This can calm you and increase certain neurotransmitters in your brain that help you feel more positive.
7. Draw a picture of a stick figure, even if you can’t draw. This is not about art. Then put a dialogue box above it and write in a few sentences. Make it fun!
8. Go boating/fishing, or swimming, or hiking, or skating, or camping even a picnic to enjoy the outdoors.
9. Watch a sunset or sunrise from a special outdoor place.
10. Play dress up, or go on an adventure.

Practice imagining that your ‘inner child’ is doing these favorite things with you and your perspective will certainly change. Your spirits will be uplifted as you give yourself permission to have fun. Especially think of a few loving praises you can imagine saying to your ‘inner child’ as you play. These 10 tips to play with your ‘inner child’ are some of the best self-improvement tips.

Look into the Mirror & Practice Loving Yourself

The woman turns away and says under her breath, “I hate that my thighs are too big and my butt has cellulite.” From my 18 years of private practice specializing in Eating Disorders and dysfunctional behaviors, I’d like to reveal the 3 Secret Mirror Tips that women can easily implement to learn to love their body image. Men can apply these too by changing the mirror tips in a creative way. If you commit to practicing these tips each day, by the end of the first month your self-improvement will show in a higher self esteem or self-confidence.

First Secret Mirror Tip:
Imagine a little girl playing dress up. She’s in front of a large mirror; she’s dancing to her favorite tunes while loving herself and her life’s possibilities. (You may have a memory like this.) Use your imagination to play dress up and dance to some romantic music and fall in love with yourself. That’s the first secret mirror tip. Don’t be fooled by how easy it sounds. Make it fun and practice it so you feel relaxed and natural.

Second Mirror Tip: Imagine you are your guy. You’re standing in front of a full length mirror. Close your eyes and imagine you put his hands on your hands, put his eyes in the place of your eyes, and put his thoughts in your mind. He then tells you three things he especially loves about your body. Now while still imagining you are seeing through his eyes, tell the image in the mirror those three things:

1. I love your — (fill in the blank)
2. I love your — (fill in the blank)
3. I love your — (fill in the blank)

Really hear yourself speak his words from the heart. Imagine feeling the words of love and tell yourself you deserve to hear those loving words.

Third Secret Mirror Tip
Use your imagination. You have a secret admirer, and he has written you a love letter. What would he say to be romantic? Ask yourself what he wants to do with you? Then write down what he might say in a love letter form to you. Address it to my Dearest (your name). Next mail this love letter to yourself. When it arrives treasure it, then put it in a special place so you can read it often with an open heart while telling your mind to be still and quiet.

Dr. Fuller reveals the 3 Secret Mirror Tips for women to implement and to learn to love their body image. Commit to practicing these tips on a daily bases and you will have the secrets for your self –improvement. If you want to make money online along with furthering your self-improvement, you can do both.

Dr. Kathleen Fuller --Eating Expert for all your eating issues.

The 10 Question Quiz for self improvement is for those of you who want to get in shape by addressing your body image through conditioning. It encourages you to approach conditioning in a balanced way. If you want to become fitter then these suggestions are from the pros.
Answer each question in this quiz using your intuition and choose a number from 1 to 10 for each question. Ten being the highest number you can choose. This is done by reading the question and letting the first answer pop into your mind. If you are in the habit of second guessing you are being dishonest with yourself. Many times as women or men too, we have been taught to “be nice” and so we have learned to second guess ourselves and to push our real feelings down to please others. This is one explanation of the origin of self doubt that can rob us of our intuition.

1. ________How’s your commitment level for a better body image?
2. ________What do you really eat?
3. ________Are your nutrients balanced?
4. ________What is your metabolic type for carbohydrate & Protein Balance?
5. ________At what times do you eat?
6. ________Do you do the right kind of exercise for a better body image?
7. ________Have you checked your hormones?
8. ________Checked for food allergies?
9. ________Checked for Gluten Intolerance?
10. ________Checked for Chronic Candida Yeast
Commitment for a better body image- If you are serious about self improvement you’ll say, “I’ll do whatever it takes.” For some you’ll need to build calorie burning muscle by lifting weights. Others will need to add an extra session or two doing something that increases your heart rate using a monitor.
This is the best way to find out what you truly eat every day. Keep a food journal for the week and write everything you put into your mouth. You’ll be surprised.
Are you nutrients balanced? Completely eliminating all carbohydrates isn’t the answer. Most people will benefit from letting go of processed wheat breads, pasta, or gluten high grains. Adding more proteins and natural carbs like brown rice, millet, are a few grains that will by pass any food sensitivity you might have.
The Metabolic Typing Diet (which gives you a test to determine your type) suggests for protein types 30% carbs, 30% fat, 40% proteins. The good quality fats are cold-pressed vegetables, olive oil, or coconut oil for cooking, nuts, avocado, oily fish oils. For Carbo Type, it’s 60% carbohydrates, 15% fats, and 25% protein. The mixed type is 50% carbohydrates & 30% protein with 20% fats.
What times do you eat? So often I hear someone say, “I got used to skipping breakfast so that I could cut down on the calories to lose weight.” For whatever the reason you may have convinced yourself, skipping breakfast backfires in many ways to sabotage your conditioning and body image. In terms of conditioning, even if you eat a low fat, balanced diet, if you eat most of your food in the second half of the day you are unlikely to burn off excess fat deposits. The body is busy digesting the carbs, and proteins and is not going to get to burn the body fat deposits before you eat again the next day.
So it’s not a good idea to reward yourself with treats or dessert after a long day. It is just adding to the fat storage that nature automatically activates for your survival. If you must have an occasional treat do it for breakfast.
Do you do the right kinds of exercise for a better body image? To be an effective conditioner, you need to have your heart rate elevated for certain amount of time, with no breaks. If you are used to an exercise then step up to a couple of hard sessions or weight sessions to get your heart rate up. This increases the metabolic rate.
Have you checked your hormones? Something that directly impacts ones weight and body image is insulin resistance. This insulin resistance condition is where the body has difficulty handling the carbohydrates because the hormone insulin which breaks down these types of foods isn’t working properly. The symptoms of insulin resistance include difficulty losing body fat despite concerted efforts, skin pigmentation, fatigue, bloating, and a family history of diabetes type 2 or infertility.
Why check for food allergies? This is one of the most important points that can lead to poor health, weight gain, and body image problems. The five big offenders are: wheat, dairy, corn, soy, and yeast. The three to add are alcohol, sugar, & caffeine. Many people are suffering from the addictive/allergic response. What this means is a person can be allergic to the foods that they crave, and they have to eat these foods to stay off the withdrawal symptoms. This is a deadly dance of deception.
Why check for Gluten Intolerance? There are four known culprits for your duodenum: gluten, casein, soy, and corn. The gluten comes from the gluten grains: wheat, barley, and rye. Casein comes from cow’s milk products and is mostly absent in goat’s milk. Adhesives are made from these four foods. Powerful, industrial-strength glues are made from gluten, casein, and soy. Corn is also used to make adhesives. The glycoproteins from these foods are clearly very sticky by nature, and it should be easily understood why they adhere to tissues of your duodenum (the first section of the small intestine.)
Why check for Chronic Candida Yeast? This yeast feeds on carbs. and sugars. It can quickly proliferate and in its fungal form it causes fatigue and sugar cravings. When this overgrowth is under control, these sugar cravings decrease and the body can then use up fat deposits for fuel.
So this is your 10 Question Quiz for self improvement in a nut shell. Each of the 10 points is crucial for your body image conditioning and ultimately for your good health. I suggest you take the time to look into each one and your body image and your energy will dramatically improve.

Barefoot Body Paradise Everyday,
Kathleen Fuller, Ph.D.
1# Amazon Bestselling Book- Not Your Mother’s Diet
(A classic, comprehensive,& deeply spiritual book for your eating issues.)
Award Winner
Leading Eating Disorder Expert
The Surgeon of The Subconscious TM
http://www.notyourmothersdiet.com

http://www.notyourmothersdiet.com/eating-disorders-self-esteem-index2.html

As a role model for active eating disorders brain and genes change, Sherry is magnificent. Sherry an active bulimic with thoughts of tantrum rage like “screw you” and “I’m going to let go and do for me.” Her purging behavior was eliciting feelings of doubt, shame, guilt and the undoing was loss of self control along with fear of loss. Her life got to a point in her forties of going down the drain so to speak. This prompted or madly drove her, at forty-four, to begin focused psychotherapy with brain exercises specifically from an eating disorders specialist. She worked once a week in session, while doing her daily workbook/playbook brain exercises and techniques using her full attention.
After only six sessions Sherry noticed considerable positive changes and the bulimic deterioration that brought her to therapy began to reverse. It is no wonder that Sherry is a lifelong self-educator and that she engages her mind in something like classes or seminars, because she gives it her full attention. This was the exact ingredient to became successful at changing her brain
In the book reference, according to psychiatrist Norman Doidge one needs to give what one is learning full attention to create change in the brain. That’s counter to what multi-taskers or book readers who quickly devour the information in a book do. In his book, “The Brain that Changes Itself,” Doidge powerfully points to the discovery that thoughts can change the structure and the function of one’s brain. This applies to old age as well. What a breakthrough and it’s being called the most important in neuroscience in four hundred years. Examples show eighty –year- olds renewing their memory functions to the level of a person twenty years younger. Doidge calls this a great example of adult plasticity or malleable brain that can and does rewire itself when it is damaged.
The question to ask is how can you apply this concept of changing your brain to be free of eating disorders, brain patterns, negative behavior triggers or any eating issue? It is documented by Doidge that brain exercises in some situations are more effective than medications. Furthermore talk therapy as in psychotherapy is known to work in changing the brain as much as any medications do for depression and anxiety. Those mental conditions are certainly a challenge for those suffering from any eating disorder or disordered eating.
To help let’s look at another application of focused attention that changes the brain. In using specific workbooks, playbooks, brain exercises/techniques, and the commitment to continue, a trained eating disorders therapist can help facilitate those positive brain changes. Psychotherapy supports the individual in processing and letting go of negative feelings and negative thinking so that one can continue to be committed to using their focused attention. Sustained effort needs to be encouraged by supportive safe others such as one’s therapist, accountability partner in learning, a sponsor, or support group etc.
Would you ask yourself to begin an exercise program of running ten miles from the start? Or would you be more successful if you started a walking program to build stamina and slowly increased it incrementally to running a one half mile then to one mile and so on. Then you would find you are growing by following this plan of action.
The idea of a flexible brain and its possibilities has been slow to make it’s ways in the traditional belief system about the brain. If the past belief has been that the brain is like the heart and is only mechanistic, then if one function and location is damaged, this rules out change. This past belief has been called neurological nihilism. In other words this past belief said, “You’re stuck with mental limitations for life.”
Science got it wrong. That is neural science. The truth today is the brain has plasticity and you can use that knowledge to change your brain in many ways.
What might be the plan that can help eating disorders & brain change? We learn that our thoughts can switch our genes on and off, altering our brain anatomy. We then learn to use our imagination as a tool to “make it so” with this new brain model.

Books that begin with an initial eating disorders quiz can help you to find your weak areas. These weak areas are then given specific tools and exercises for strengthening. You can find a workbook, playbook, journal, study guide and step-by-step approach that will give you the means to change your brain. There are so many ways to heal that no matter what your old beliefs are, many of new brain exercises can help you.

The many myths regarding weight loss need to be put to rest that continue to tease society into complacency and victim-hood. After confronting those past “weight loss’ myths, you can look for authentic clear cut actions that support personal empowerment plus the actual changes in the brain. Could this lead to healing on every level? Is this truly the breakthrough action formula for proven brain change for all ages? Yes.
Check out my book on http://www.amazon.com/Not-Your-Mothers-Diet-Eating/dp/1419689908/ref=sr_1_1?ie=UTF8&s=books&qid=1266950698&sr=1-1
Not Your Mother’s Diet- The CURE for Your Eating Issues This book will give you a comprehensive toolbox to change your life and your eating. It is a must have classic book that can help you now and will help you throughout the years to come.

The mind has information entrances governed by its likes and dislikes. An unaware person thinks that reality is limited to his likes & dislikes.  This judging part of the mind slants the information taken in.  This process happens up to 3x by the lower mind; it influences the part of the mind that puts out the action signals and can create anxiety.  This article will give you the 5 Senses Technique that if practiced will give you more peace of mind than you can imagine.

When the part of the mind that executes orders is out of balance then too much attention is placed on that function of the mind, vanity sets in, for vanity is this part of the mind thinking it is the center of the universe.  It is the center of its universe and this is selfishness.

Soul, being what it is, is not subject to limitations and labels as the mind is. It can get trapped in the mind’s likes & dislikes.  Some people get caught into thinking their mind is God.  When Soul is in control one can see more objectively and Soul knows that the mind has likes & dislikes and it doesn’t easily get locked into absolutes of right or wrong.

Soul also wants to be of service and not take actions for selfish ego reasons.

Spiritual intelligence is how much control Soul has over the passions of the mind.

The best and simplest way to gain a clear passage way past the judging part of the mind and clear past attached behaviors, cement like thought patterns, or past automatic protective behaviors that interfere with ones growth and happiness today: is The 5 Senses Technique.

Don’t be fooled by how simple it is.  Each part of this technique is very important with researched clinical results that verify the dynamic transformation that can occur with its practice.

The 5 Senses Technique ——- or (Lose Psychological Weight In minutes)

The first step in this technique is most important.  Find a piece of paper and write out your purpose.  Some examples that are stated in only positive outcome terms are as follows:

1. I want to lose weight.  NO!  Change this statement to: “I am on the way to reaching my healthy (ideal) weight.
2. I want to stop my negative thoughts.  NO!   Change this statement to:  “I am on my way to thinking more and more positively.”
3. I want to be rich.  NO!  Change this to:  “I am thankful that I now, have more and more wealth in my life.”
4. I want a loving relationship.  NO! Change that to:  “I am ready to learn to love myself more so I can be in a loving relationship.”
5. I want to be healthy.  NO!  Change that to:  “I am on my way to better and better health as I take committed actions needed to be healthy.”
6. I want to transform my past belief that, “I’d die if I spoke up for myself.”

Now ask yourself the following question.  Let the first thing pop into your mind.  No second guessing or changing the answer.  If you change it you are being dishonest with yourself.

Ready?   What has been getting in your way or blocking you from your purpose that you stated above?  Let the first thing pop into your mind.

It might be yourself, or the feeling of anger, frustration, pity, fears, guilt, or grief.  Now you have this word, or you have a few words (not more than three words).

Now close your eyes and look upward to a point between your eyebrows.  This is ‘Your A-Spot’ where you connect to your Higher Power and where insights occur in your brain.  In Luke verse 11:34, Jesus said to the people in a sermon: “The light of the body is the eye: therefore, when thine eye is single, thy whole body also is full of light; but when thine eye is evil, thy body also is full of darkness.”  This is a veiled reference to the single eye or spiritual eye

Now I want you to say silently to your Higher Power, “Please help me to invite this____ and put in the word or words that have been blocking you.”

I’ll be asking you seven questions and again the answers don’t have to make sense.  Just let the first thing pop into your mind.

What color do you think of?

What shape is it?

How big is it —huge large, medium or small?

What texture is it?

Does it make a sound?

Imagine a smell.   And now a imagine taste  –could be bitter, sweet, rancid, sour, etc.

What material is it made of?   Cloth, metal, rock, liquid, bubble gum or other?

Now ask your Higher Power to help you change this word or words into something positive.  Don’t force it to change – Just watch it change and enjoy this process.  The more time it takes the better it is.  That’s right.

Keep your eyes closed and when you’re feeling complete with the positive change- silently thank your Higher Power for the help you received.  This part is very important.  Gratitude helps us more than any other quality.

Open your eyes and write a sentence under your purpose about the change.

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The mind has information entrances governed by its likes and dislikes. An unaware person thinks that reality is limited to his likes & dislikes.  This judging part of the mind slants the information taken in.  This process happens up to 3x by the lower mind; it influences the part of the mind that puts out the action signals.

When the part of the mind that executes orders is out of balance then too much attention is placed on that function of the mind, vanity sets in, for vanity is this part of the mind thinking it is the center of the universe.  It is the center of its universe and this is selfishness.

Soul, being what it is, is not subject to limitations and labels as the mind is. It can get trapped in the mind’s likes & dislikes.  Some people get caught into thinking their mind is God.  When Soul is in control one can see more objectively and Soul knows that the mind has likes & dislikes and it doesn’t easily get locked into absolutes of right or wrong.

Soul also wants to be of service and not take actions for selfish ego reasons.

Spiritual intelligence is how much control Soul has over the passions of the mind.

The best and simplest way to gain a clear passage way past the judging part of the mind and clear past attached behaviors, cement like thought patterns, or past automatic protective behaviors that interfere with ones growth and happiness today: is The 5 Senses Technique.

Don’t be fooled by how simple it is.  Each part of this technique is very important with researched clinical results that verify the dynamic transformation that can occur with its practice.

The 5 Senses Technique ——- or (Lose Psychological Weight In minutes)

The first step in this technique is most important.  Find a piece of paper and write out your purpose.  Some examples that are stated in only positive outcome terms are as follows:

1. I want to lose weight.  NO!  Change this statement to: “I am on the way to reaching my healthy (ideal) weight.
2. I want to stop my negative thoughts.  NO!   Change this statement to:  “I am on my way to thinking more and more positively.”
3. I want to be rich.  NO!  Change this to:  “I am thankful that I now have more and more wealth in my life.”
4. I want a loving relationship.  NO! Change that to:  “I am ready to learn to love myself more so I can be in a loving relationship.”
5. I want to be healthy.  NO!  Change that to:  “I am on my way to better and better health as I take committed actions needed to be healthy.”
6. I want to transform my past belief that, “I’d die if I spoke up for myself.”

Now ask yourself the following question.  Let the first thing pop into your mind.  No second guessing or changing the answer.  If you change it you are being dishonest with yourself.

Ready?   What has been getting in your way or blocking you from your purpose that you stated above?  Let the first thing pop into your mind.

It might be yourself, or the feeling of anger, frustration, pity, fears, guilt, or grief.  Now you have this word or you have a few words (not more than three words).

Now close your eyes and look upward to a point between your eyebrows.  This is ‘Your A-Spot’ where you connect to your Higher Power and where insights occur in your brain.  In Luke 11:34, Jesus said to the people in a sermon: “The light of the body is the eye: therefore when thine eye is single, thy whole body also is full of light; but when thine eye is evil, thy body also is full of darkness.”  This is a veiled reference to the single eye or spiritual eye

Now I want you to say silently to your Higher Power, “Please help me to invite this____ and put in the word or words that have been blocking you.”

I’ll be asking you seven questions and again the answers don’t have to make sense.  Just let the first thing pop into your mind.

What color do you think of?

What shape is it?

How big is it —huge large medium or small?

What texture is it?

Does it make a sound?

Imagine a smell.   And now a imagine taste  –could be bitter, sweet, rancid, sour etc.

What material is it made of?   Cloth, metal, rock, liquid, bubble gum  or other?

Now ask your Higher Power to help you change this word or words into something positive.  Don’t force it to change – Just watch it change and enjoy this process.  The more time it takes the better it is.  That’s right.

Keep your eyes closed and when you’re feeling complete with the positive change- silently thank your Higher Power for the help you received.  This part is very important.  Gratitude helps us more than any other quality.

Open your eyes and write a sentence under your purpose about the change.

The more you use this 5 Senses Technique the better it works for you.  I still use this technique when taking my next leap into the unknown whether it is the next dream I am molding or confronting a past fear that tries to stop me.  This technique is profoundly simple and yet one of the most powerful techniques I have created over the past 18 years of private practice.

Kathleen’s MUST DO Feelings Chart
This is the foundation just as the basic abc’s are learned so that we can make words and then communicate.
Ask yourself what are you feeling? Ask yourself at the end of the day,
‘What feelings have I felt during the day?’ Then make check marks by each feeling you experienced or recognized for that day. People often fear their feelings so have a supportive and safe friend or therapist to help you if you experience fear. As you begin to develop the positive habit of checking in with your feelings daily, you will begin to view feelings as friends to be listened to and not feared. What you want to do is learn to allow feelings to be part of you that gives clues and signals for you to know yourself better.
Here is the chart for you to copy and do for 3-4 weeks.

————————Sun. Mon. Tues. Weds. Thurs. Fri. Sat.
Angry__________________________________________
Frustrated______________________________________
Irritated________________________________________
Sad____________________________________________
Guilt or bad______________________________________
Embarrassed____________________________________
Shame_________________________________________
Scared_________________________________________
Anxious________________________________________
Disappointed____________________________________
Confused_______________________________________
Bored__________________________________________
Hurt___________________________________________
Happy_________________________________________
Lust___________________________________________
Confident_______________________________________