The Ten Commandments of Structure

The Structure House Weight Loss Plan: Achieve Your Ideal Weight through a New Relationship with Food

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The James Coco learned weight control principles at Structure House in the 1970s

	The Wild Party Price: $2.25 List Price: $14.98
	Contemporary Authors: Biography - Coco, James (Emil) (1930-1987) Price: $1.50

Developed by Structure House for New Participants Entering the Weight Control Program

The purpose of food is to nourish the body. Using food for entertainment, to fulfill non-nutritional needs or to alleviate boredom or stress can be considered "food abuse". Be on the alert to the psychological components of your eating.
Eating Behavior is "learned behavior". Food preferences are "learned" preferences. Slowly, through practice and by utilizing principles of psychology, remember that you can learn new, appropriate eating habits and food preferences.
ALWAYS PLAN AHEAD - Preplan your "target eating" a week in advance and always write it down in a food diary.
KNOW THE DIFFERENCE BETWEEN STRUCTURED EATING (preplanned eating for nutritional reasons) and UNSTRUCTURED EATING (eating for other than nutritional reasons). When unstructured eating occurs, don't feel guilty. Rather, examine what needs you were trying to fulfill.
Plan three STRUCTURED MEALS PER DAY. Do not skip meals.
EAT A VARITEY OF FOOD DAILY. Remember - there is no magical combination of food or any inherently special diet that will perform miracles.
Be a smart shopper. Always shop from a list and never when you're hungry. Look for calorie reduced and sodium reduced items such as:
- High fiber bread
- Low fat and skim milk dairy products
- Lean meat
- Egg substitutes
- Water packed canned goods
- Calorie reduced salad dressing
- Low calorie beverages
- And rely more on water and fruit juice
- Reduce/eliminate purchasing refined sugar products
Do not prepare or purchase special foods for your family, but rather include them in your Healthy Food Plan. Start now to teach your children healthy food preferences and STRUCTURED eating habits. You are not "depriving" them - you are "enriching" them.
Keep track of your unstructured eating. Analyze problem situations; learn to predict "food crisis situations". Try to change them one by one.
Exercise is a vital component to any healthy lifestyle and increases the likelihood of long term weight maintenance.