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July 7, 2014 Hi {!firstname_fix} It has been a fun weekend here in New Mexico. Gretel came out for a visit and Linda Barnes came by as well. My granddaughter came for a week to visit dad so we have been having play dates. The highlight was a planned trip up to Santa Fe to see the opera Carmen. We planned out our food - grilled salmon, grilled chicken, a GF macaroni salad, a regular salad, Pellegrino water and plates and things to eat with. We forgot the tablecloth but figured we could be a little less elegant in our opera tailgating.  One thing we had not factored in was summer thunderstorms. As we were driving up, I noticed dark skies and rain off to the Northwest, right about where the opera house is. Sure enough, about 10 minutes after our arrival, the light mist changed to real rain. 
We decided to be intrepid rather than distressed and do our picnic in the car. Windows got a bit foggy but it worked and everyone was laughing. 
The rain stopped 45 minutes before show time, so we maneuvered over puddles and made our way to the theater. It is a pretty spectacular place and it was amazing to watch the sunset over the mountains from our seats. 
And here is the theater full of people. And all this before the show ;) The music and performances were spectacular. Talk about a special summer event! Family, friends, lovely time, great food!
This class will begin Wednesday, July 9, 2014. Please click on the name of the class and it will take you to the registration page:
These classes will begin Wednesday, July 16, 2014. Please click on the name of the class and it will take you to the registration page:
The class schedule is online. Click here to see what is planned. A number of you have asked me how the classes work. Check the class list page for more information on this. And please go read the questions and answers before you write to me. If you have trouble getting through the process, write the tech forum. Be sure to visit our Radiant Recovery website and Community Forum regularly. Warmly, Kathleen **********************************************************************
**Quote From Kathleen ** There is NO Failure in this plan, only more information to help you learn about your body and your self. **********************************************************************
**Testimonial of the Week ** Nice to have you here. That is a wonderful "catch" about starting fights after running. And what an interesting question about the exercise threshold. I don't know the answer. My impression is both that it's possible to build up over time, and that there is a point where it's too much. When I was on step 6, I started running races. I was nervous about spiking, and I did. I got advice here to train specifically for the type of race. For example, I spiked on a hilly course and I hadn't trained for it, but a flat course was OK. I also got advice to eat soon after running, within half an hour to an hour. Those two things helped the spiking stop. Over time (I've been on step 7 for about 5 years, I think), I've gotten more steady and able to tolerate just about any sport I love without spiking. Getting enough food with proper timing makes all the difference. That said, as an addict, I'll always be susceptible to BE spiking, so I keep a watchful eye out to make sure I don't overdo it. Am I cranky, unable to sleep, too wired, hesitant to stop? I train for triathlons, which breaks things up nicely. But there are still times once in a great while that I overdo it, and I find out backwards by the day 4s - something that's easier to track on the later steps. Oops, I overexerted myself in the heat, oops, not enough sleep for that level of training. There definitely is a wise voice inside me that knows when to stop, and I like to align with that. Using your journal will be helpful. That's great you're doing the step 3 nanos too. What are you having for breakfast these days? We love talking about that-it makes all the difference anytime, but especially with sports. JoEllen **********************************************************************
**Notes from the Forum ** I learnt a lot from doing the steps 'perfectly,' looking at the parts of breakfast and paying attention to the subtleties of step three. But I learnt a lot more from my mistakes. Like when I got breakfast protein wrong, not only under, but over. And the times I thought, within the hour is all very well, but it's Saturday and I want a lie in so I shall, so there  and delay breakfast 'til about 10:30 instead of 7.And the times I thought, ok, that taramasalata (i.e., white) really made me miserable but I love it, so let's try it again and see what happens. Oh, eating an hour late makes me grumpy so let's just push that a bit... but show up anyway, post, join in, learn from everyone. Laughing now.  You see how I go. But muddling about sometimes brings me big insights. Like how if I look after my blood sugar leg, my BE leg falls into step right after it. And how sometimes my perfect falls into 'control' and I've learnt (and ongoing) how to let go of control and relax. And how coverts don't bother me much, but I really have to be aware of gluten. And never go clothes shopping on a day 4 . Those little quirks make my programme my own.Seems you are doing well with step three.  I think it is a real pivotal step. Do the food, write in journal, things sort out.  Have fun with it.  Are you working on anything particular at the moment? Mosaic **********************************************************************
** Radiant Recovery® Store ** David manages the Radiant Recovery® Store. He is also Kathleen's oldest son.  Someone asked me if the *complete course* had the same information as the book and was it worth getting. I was thinking about that question a lot. Honestly, I think this CD set is a wonderful addition to any one's program. It will give you such a sense about the steps in a different way...it will help you understand how the PROCESS of doing the steps in order with enough time to integrate them makes such a difference.I actually have this set on my ipod and I love listening to it. Every time I listen, I hear something new, which of course, cracks me up. See what you think. Kathleen Please send questions and suggestions. I love hearing from you and truly want to help you do your program better. **********************************************************************
**Radiant Kitchen ** 
Kathleen’s Baking Mix
For more great program-friendly recipes, check out our cookbook in the store and visit our online Radiant Recipes site. **********************************************************************
**Radiant YLD ** As we have been working in the fitness for weight loss class, I think all of us are getting energized. Making sense of what, when and how in the design of our plans feels VERY empowering! And I love how the insights of the class are trickling down into chat and the list. If you would like to join, come find us here **********************************************************************
**Radiant Living ** We have a new portal for the Radiant Living program. Come check it out here. Here is where we talk about *stuff other than food*. Radiant Living…like going the the opera and packing a program-friendly meal and adapting to rain, LOL. We talk about joy dots a lot too. If you would like to join us, you can do that directly below. Join Radiant Living Now: click here - $99 If you are not a member, come and join us if you want to be a part of the latest and greatest or just have some plain ol' fun! **********************************************************************
**Our Online Groups ** 
The Radiant Recovery list is in support for people who are in recovery for alcohol and/or drugs and would like to add the Radiant Recovery nutritional piece to their healing. Our approach to recovery also encourages the use of 12-step programs. We find the combination of the two programs to be dynamite in addressing the underlying issues affecting alcohol/drug addiction. The folks on the list are warm, compassionate, caring and straightforward. We would love to have you come join us.
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**Step 3 Transition Plan ** Kathleen DesMaisons, Ph.D.
I know that many of you are moving towards Step 3. I thought it would be helpful to repost Martha's famous transition plan. Here's what we came up with, a 10-step transitional plan: 1. Thinking about starting step three -- your breakfast is strong and solid, enough protein and consistently within an hour of waking up. It's important to have a carb, too, but don't worry about whether it's brown or white at this point. 2. You have started journaling. You may not be perfect at it, but you are making a solid effort and starting to collect a good number of pages of information (and NO information is just as important as complete information, if you get the drift). 3. Start working on getting a really solid lunch. Come up with several lunch options that work well for you, and have enough protein in them (don't worry yet about snacking, grazing, or any other eating during the day). 4. After doing a good solid lunch for awhile, try a few days of not snacking between breakfast and lunch. The important part is that breakfast is now solid. And lunch is solid. You are simply moving the snacks to one of those two meals. At first, you may want to try a shorter time period in between, say 4 hours. Just to give your body the idea that it is going to be waiting. Then, after that gets easier, slide it to 5 hours. The ideal is 5-6 hours, but for now you are simply working on transitioning toward the ideal. 4a. This one could fit in just about anywhere. One way to shift from grazing to 3 distinct meals is to establish a planned snack at specific times between b'fast and lunch and then between lunch and dinner. A planned protein/carb snack helps move you away from grazing mode. Eventually, you can work on going without the snack, but this is an excellent interim step. 5. Keep doing b-fast - lunch, with no snack, and now start focusing on dinner. What's for dinner?! Don't worry about when it is or if you are eating sugar. Just make sure you have some kind of dinner meal, with good food... protein, some veggies, and whatever else you like to have... No worries about the "whites" or "sugars" you are eating. You are just getting steady, not working on detox yet! 6. Now start to think about having dinner at a regular time. If you have been erratic, eating at 7 one night, 9 the next night, 6 the next... it will be a little hard, but try for a certain window. Such as somewhere between 5-8. Make sure you stick to that window until it gets to feeling natural... and then narrow the window a little, for example, 5-7. I went for a pretty long period of time working at this, and basically ended up with a goal of eating dinner by no later than 7 pm every night. Sometimes it took juggling, almost always it took planning, but it has become a natural part of my lifestyle. Another way to do this is to start wherever you are and step it backwards. So, for example, if you are eating at 9, try shooting for 8:30, and then when that is comfortable, step it back to 8:00, etc., until you get to that spot where dinner is about 5-6 hours after your (wonderful & solid) lunch. A big part of this will be adjusting your life to your food plan. And sometimes that means telling people, "Hey, I need to stop working (or whatever) and eat my dinner." This is called TAKING GOOD CARE OF YOURSELF (or, as we like to say, putting the oxygen mask on yourself before assisting others around you... ) This is a huge part of the recovery process. :-) 7. Now that you are having a solid breakfast, lunch, and dinner, and you are no longer snacking between b'fast and lunch, try to move to the next level -- working toward no afternoon snack. If you are an afternoon muncher, perhaps one step in this direction is to limit the snack to one time, rather than "ongoing." So, pick a time, say 3 pm, and tell yourself that this is your afternoon snacktime. Get into a rhythm with this for awhile (all the while, still doing that b'fast, lunch, and well-timed dinner!). 8. Okay, time to test the waters of getting from lunch to dinner with no snacking. Just like before, try to get your dinnertime set at the earlier end of the spectrum, especially during this transitional time. When I did this transition, I was eating dinner at 4:30 some days! But eventually, I was able to make it until 6 pm. I was just giving my body some time to adjust. 9. With all of these mini-steps, you are starting the process of moving your sugar to mealtimes (rather than eating sugar all by itself). If you must, absolutely, must have sugar in between (because you haven't detoxed yet and you will still crave sugar... this is perfectly natural), make sure you have some protein along with it. Yes, candy and cheese, or a hunk of meat leftover from a previous meal, nuts, or whatever you can find. It will at least help slow down the "hit" of sugar. 10. Keep working on these steps, one at a time, honing and honing, and then one day you will notice that you didn't even think about a snack! And that you just habitually eat meals on time. (And your family even starts saying, "hey, isn't it time for you to have lunch now?" You can train them as well. LOL) And that you can look at a plate of food and know by sight whether it's "enough" protein for you. At this point, you are solid on Step Three! You will find that you create your own variation of these baby steps, but hopefully this guideline will help. It sure did help both Vicki and me! Martha Thanks for reading! If you know someone who could benefit from this, feel free to forward it to them. Not a subscriber yet? Like what you have read? Sign up to get future issues delivered straight to you: http://www.radiantrecovery.com Until next time!
Here are the folks who are helping put the newsletter together:
Gretel, our webmaster, puts it all together. David runs the Radiant Recovery® Store. mosaic contributes to the Notes from the Forum column. ©2014 Kathleen DesMaisons. All rights reserved. You are free to use or transmit this article to your ezine or website as long as you leave the content unaltered, use this attribution: "By Kathleen DesMaisons, Ph.D. of Radiant Recovery®", and notify kathleen@radiantrecovery.com of the location. Please visit the Radiant Recovery® website at http://www.radiantrecovery.com for additional resources on sugar sensitivity and healing addiction. You are getting the weekly newsletter from Radiant Recovery® in response to your signup. A copy of this newsletter may also be found posted on the web at http://www. radiantrecovery.com/weeklynewsletter |
