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pleasurable
weight loss
Eat without angst
Feel great in your female body
Contents
3 A Note From Jena
7 Day One
9 Day Two
11 Day Three
13 Day Four
15 Day Five
17 Day Six
19 Day Seven
21 Congratulations
Welcome
Welcome Woman
Y
oure embarking on a journey that will unite you with a feminine force that will transform
your body and your lifepleasure. Pleasure is the missing puzzle piece that every
woman struggling with food and her weight needs to get her hands on. When she
does, and finally finds her pleasure, something magical happens to her. She starts to glow like never
before. She radiates confidence. She becomes wildly attractive. And best of all, she feels absolutely
fabulous in her skinfully relaxed, yet ready to take on any challenge, including weight loss.
If you want to feel in love with your body and at peace with food, and you instinctively know that
calorie counting, food points, portion control and punishing exercise is not the way, then youll
be glad to know that this 7-day guide has none of those. Instead, I want to introduce you to a
pleasurable way of losing weight.
For over a decade, I struggled with a very painful relationship with food and my body. I ate
compulsively and binged, or deprived myself of food altogether. My unhealthy eating patterns and
food choices interfered with my digestion and my metabolism.
The result was twenty pounds of weight gain, constipation, poor skin, lethargy, mood swings, and
a sense of sluggishness throughout my entire system. Worse, my body image and self-esteem spiraled
down.
I realized that the secret to losing weight is not about enjoying less, its about enjoying more. I
found out that the path to losing weight does not boil down to simply eating less and exercising
more as weve all been lead to believe. Slimming down permanently happens as a natural side-
effect of embracing a whole new way of relating to your female body and to pleasure. Even if youve
struggled with food and your weight all your life, youll be amazed at how being kind and loving
to your body, as if she were a cherished creature under your care, and making choices based on a
pleasure-positive attitude, can be the spark that ignites lasting transformation.
I am excited to serve you a pleasurable new way to live and relate to food and your body with
this 7 Days of Pleasurable Weight Loss program. Youll be amazed at how just a few simple
principles, practices and recipes will boost your metabolism, while tantalizing your taste buds
and heightening your enjoyment of life.
Woman, I assure you, youve suffered enough. Now its time to grant yourself permission to give
the alternative - the pleasurable approach - a go. This is my warmest invitation for you to join me on
this ride.
Thank you for being part of the Pleasurable Weight Loss community.
Just as science shows us that stress can cause weight gain, fortunately, the reverse is also true:
relaxation, pleasure, and sensuality create the metabolic conditions that stimulate weight
loss.
When you create a life that is truly pleasurable, your relationship with food becomes more natural
and intuitive, and when you learn to eat with pleasure, your brain and body work together to tell us
when to eat and when to stop, without the need for restriction or control.
As you journey through the next seven days, please remember, pleasure is a trustworthy, intelligent
guiding force.
It is a vital daily nutrient. Instead of controlling, restricting, and pushing yourself, these days are
your opportunity to awaken your senses to pleasure and reinvent your relationship with food,
as you enjoy this feminine approach to weight loss.
M
ost of us grow up with the
notion that pleasure is a luxury
and an occasional reward for
hard work. But the truth is, we need to tap
into pleasure, relaxation and sensuality on
a daily basis or our body senses something
important is missing. When we deprive
ourselves of reliable access to simple and
diverse sources of delight, we are vulnerable
to making up for what we are missing with
food.
EGG IN A NEST
What do you need:
1 piece gluten-free or ancient-grains bread
Butter or non-dairy butter spread
1 egg
salt and pepper to taste
pinch of paprika
pinch of cinnamon
1/4 cup alfalfa sprouts
1 tsp. sunflower seeds
1 tsp. olive oil
1 lemon wedge
1 tsp. maple syrup
W
e live in a disposable culture where things are no longer made to last. When things
break they are no longer repaired and are simply replaced. Its no wonder that when we
are conditioned to think of our bodies as possessions that we become frustrated when
we struggle with weight and food. We know we cant replace our bodies, but we wish we could!
The truth is that your body is not an object, but a living, breathing, feeling, decision-making
animal. Your body is a female creature. A she, not an it. She is not at all disposable and she is
absolutely irreplaceable. She is alive. And though it seems like she is stubborn and cant, or wont,
change to part with her patterns with food or her protective extra weight, her very nature is change
itself and she is capable of the greatest transformation.
The point of view Id like you to adopt is that your body is not broken or flawedshe is a wise
being who simply has been misrepresented and misunderstood. Embrace the perspective that like
any other wild animal or plant, your female body, or as I like to say, your female animal, is plugged
in to the intelligence of the Mother Earth. She knows much more than your mind has been willing
to give her credit for.
Going forward, give your body the utmost respect. No matter how you unhappy you may feel
with your weight or your relationship with food, pay respect to the wisdom that is so profoundly
ingrained in your female body that it cant be lost. The more respect you have for your body, the
more she will reveal to you her secrets to create a sustainable and pleasurable solution.
O
ne of the tragedies of what I refer to as the punishing strategies for weight loss is that
we become so stressed out about eating the right thing in the right amounts to lose
weight--or ashamed that we are not--that the act of eating becomes wrought with stress
and tension. Because stress is a trigger for weight gain, this type of approach never works and it is
essential to learn to relax at the table and enjoy food again.
The point of view Id like you to take on is that eating is intended to be a pleasurable, relaxing,
guilt-free experience. We are bombarded with media ads that distort our natural relationship with
eating, but at our core we are still animals that instinctively know how to experience life through the
senses, and how to feel naturally tuned in to what we need to eat.
When your body and mind relax while you eat, you are able to hear the inner voice of your body.
In order to let go of old patterns of rushing through meals, eating with guilt or multi-tasking so that
you can have more pleasure out of the experience, take your attention off what you are eating, and
for now focus on how it is you are eating.
To get more enjoyment out of your eating experience, let it be infused with sensuality. Be the
curator of the atmosphere of your eating environment. Sit at a table with your spine straight, versus
being hunched over on the couch. If you are by a window, savor the outside view as you munch.
Serve your food on plates that you like the look and feel of. Use cloth napkins. For bonus points,
keep your phone out of sight, light candles, or put on some soothing background music to create the
mood.
When you eat with sensuality, you heighten the pleasure of the
meal by slowing down and deliberately savoring the experience
through your senses. The aim is to extract as much pleasure from
the food and the eating experience as you can to heighten your
metabolism.
Because the work of cooking for families so often lands on womens shoulders, whether they like it
or not, it is easy to fall into a relationship with cooking where it can feel like a punishing chore. Yet
it doesnt have to be that way. When approached with a pleasure-positive attitude, cooking can be yet
another opportunity to bring more pleasure into our lives.
The point of view Id like you to embrace is that you can use the cooking process itself as an
opportunity for you to relax and immerse in pleasure through the sensual exploration of color,
texture, taste and aroma. In an increasingly mechanical and electronic world, the act of cooking
invites us to slow down and be present with our senses. Touching fresh food with our bare hands
is the next best thing to being out in a garden, forest or park, in terms of connecting us with the
Mother Earth.
When you are in the kitchen, you can take risks and be experimental, and with practice, cooking
will become an opportunity for fun and a venue for creative expression. Let cooking be an act of
improvisation and inspiration. If you dont have all the ingredients you need, bring your creative
feminine powers into the kitchen. Experiment swapping some ingredients with replacements of the
same taste category. Imagine that you are an alchemist making magic out of everyday ingredients.
Sauce
1/2 c. plain yogurt
1/4 c. finely chopped fresh dill
1 tbsp. full-grain mustard
If youve been struggling with your weight for long enough, you may have come to interpret
your weight gain as a sign that your body has failed you. But this interpretation is all wrong, and
furthermore only makes matters worse because of the extra stress it creates.
The point of view Id like you to embrace is that your weight gain is your female bodys cry for
attention. It is her wordless way of saying, Help!. It is her passionate attempt to tell you that she
has needs. She wants your love, forgiveness and understanding. She wants your positive, supportive
attention, and wants to be liberated from criticism and shame.
Your body is always trying her best to serve you. Let her know that no matter what, you value her
essential role in your life. She is your one and only body. Always approach her from a compassionate
perspective and make it your mission to give her loving attention in all the ways she needs it.
The way this technique works is to pay close attention to your energy level before you eat and as
you eat. Youll find that before you eat, your energy is low. Thats your bodys way of indicating that
food is needed. Then, as you eat, your energy will increase.
If youre still not a vegetable fan, this delicious fruit smoothie will transform your relationship
with greens to make it a pleasurable experience you look forward to, so you can get your greens any
time of the day. You will feel more alert, less tired, and more energized. When youve had enough to
eat, your energy will start to go down.
The trick is to stop eating just at the point when you first feel your energy dip. When youve gone
even one bite past that point of energy, youll start to feel heavier and fatigued; thats the indication
that its time to stop.
Place all base ingredients in a blender and blend until smooth. Once you have your base,
choose add-ins and add small spoonfuls to taste. Blend again until fully combined. Add more
liquid if you desire a thinner smoothie.
Its a common belief that in order to for exercise to help you lose weight it simply needs to be
functional. If it burns calories and builds muscle, that should do the trick. However, in reality, if
you find the form of exercise you are putting yourself through to be boring or painful, the very
actions that are meant to help you lose weight can cause you to gain it due to the stress they
generate!
The point of view Id like you to embrace is that exercise cannot be punishing if it is to be
effective for lasting weight loss. It must be something you look forward to so that you are
motivated to continue it. And it must be stimulating and enjoyable for you to stay fully engaged
with the process. Thats why Im completely against what I call punishing exercise, and Im all
for pleasurable movement.
Each of us, no matter how heavy or out of shape we feel, can find some way of moving our
body that feels energizing and inspiring. Do your research to find the movement modalities
that attract you and give your female body permission to take the lead to discover the ways of
moving that bring her delight.
We live in a world where we are constantly bombarded with the phrase not enough. We fear
that we dont have enough money or time or beauty, and we internalize that our bodies will never be
good enough as if it were true. But its not. The whole notion of your body not being good enough is
a made up concept that I want you to disregard.
Instead Id like you to embrace the point of view that your female body is, always has been, and
always will be enough, simply by being. Remember, she is the force that keeps you alive! Without
her youd be dead. No matter her flaws or imperfections, she is plenty worthy of your admiration
and devotion. Yes, you can always develop your body in new and different ways, but if nothing ever
changed, know that you are enough, and she is enough.
DARK CHOCOLATE
COVERED KUMQUATS
What do you need:
1/3 cup pitted dates
1/2 cup almond milk
pinch of cinnamon
pinch of cayenne pepper (optional)
1 oz. unsweetened baking chocolate
20 kumquats (leave peel on)
Even if you only tried one day of this 7-day program, you may have already experienced a shift
in how you view food and your body. I hope youre relieved to know you can enjoy food without
feeling stress, guilt or shame, and still transform your body in the process.
Now that youve discovered this feminine approach, you never need to go back to the masculine
approach of food restriction, portion-control, calorie-counting or punishing exercise.
That is why I want to continue to support your entire journey to Pleasurable Weight Loss with an
invitation to order my book, Pleasurable Weight Loss: The Secrets to Feeling Great, Losing Weight,
And Loving Your Life Today.
As thanks, Im also giving away three fantastic bonus programs that are only available with the
book to further support you and inspire you.
How to lose weight without restricting, eliminating foods, calorie counting or sticking to food
rules that leave you feeling deprived or controlled.
How to let go of guilt about pleasure and why pleasure is a trustworthy and intelligent guiding
force in your life.
How to overcome cravings -- and in fact make cravings your allies -- just by accessing your
bodys wisdom through embracing your animal nature and feminine instincts
How to feel safe being sexy untangling the social and psychological issues of body image so
you can feel good while looking your best (before you even shed a pound)
How to achieve permanent weight loss without the mental and emotional struggle of forced
discipline or willpower, just by designing your ideal ecology for pleasurable weight loss.
Sarah Jenks
Jena takes a stand against all punishing methods of weight loss and is an advocate for
a kinder, more loving and compassionate, feminine approach to weight loss, overeating,
and body image. She works with women of all ages through her live Pleasure Camps,
online programs, website, social media outlets, and private coaching. Jenas unique
approach to weight loss has made her a much sought-after teacher. She has been featured
in Elle, Glamour, and Prevention magazine.