Breaking Habitual Patterns
February 20 through April 1 2006
A 40 Day Dietary Record
Both Thursday and Friday, despite having all the time in the world, I could not bring myself to exercise. In fact on Friday, despite a wonderfully leisurely day, I lost my temper in the evening and felt exhausted early. All that was expected of me was under twenty minutes of vigorous exercise.
Part of the passive resistance I use with myself, is the enormity of change I imagine that would be needed. Yet this is a false assumption.
Workout professionals understand this psychological game. In response, they have created many effective ridiculously short programs to counter our defense of being too busy. Yet still I resist.
Healthy Eating www.netfit.co.uk
Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favorite foods.
Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change.
By increasing natural foods with a high fibre and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight.
A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods.
|Fuel Fast Growth
See big gains in strength, size, and speed with this
15-minute medicine ball workout
by Mike Mejia, M.S., C.S.C.S
Follow Joe's tip:
the shortcut only takes you so far
by Joseph Huber
|The shortcut only takes you so far. The surgery got me in the right mind-set, but I still had to exercise and eat right to get fit. Thats what really made the difference.
||Live the diet. A diet is something you do to lose weight, and then you go back to how you used to eat. Healthy eating has to become your norm.
||Take baby steps. I was afraid to push myself in exercise. But if you do it once, its not as hard the next time. The more you work at it, the easier things become for you.
Lower Intensity, Longer Duriation
180 minus (your age) = Ideal Heart Rate
(minus 5 more for the unfit and sick)
In my case 180 - 60 = 120
||45 minutes a day
10 minutes warm up
25 minutes of aerobic exercise
10 minutes warm down
Do it for six months and you'll do it for life.
Check out these websites for tips on parenting and healthy eating for kids:
Missing from this chart are air and water, though good knowledge of food and avoiding processed foods will allow us to get nutrient rich moisture from fruits and vegetables.
Consciously learning again to monitor and improve my breathing is essential to improving my health.
by Rosalba Courtney-Bedford.
Dr.Konstantin Pavlovich Buteyko creator of Buteyko.
Internet Health Library
1. Carbohydrate foods and acid foods should not be eaten at the same meal. Do not eat bread, rice or potatoes with lemons, limes, oranges, grapefruits, pineapples, tomatoes or other sour fruits.
2. Do not eat a concentrated protein and a concentrated carbohydrate at the same meal. This means do not eat nuts, meat, eggs, cheese, or other protein foods at the same meal with bread, cereals, potatoes, sweet fruits. Cakes, etc.
3. Do not eat two concentrated proteins at the same meal. Avoid nuts and meat, or eggs and meat, cheese and nuts, cheese and eggs, meat and milk, or eggs and milk or nuts at milk at the same meal.
4. Do not eat fats with proteins. This means do not use cream, butter, oil, etc with meat, eggs, cheese, nuts, etc.
5. Do not eat acid fruits with proteins. This is to say, oranges, tomatoes, lemons, pineapples, etc., should not be eaten with meat, eggs, cheese or nuts.
6. Do not consume starch and sugars together. Jellies, jams, fruit, butter, sugar, honey, syrups, molasses, etc., on bread, cake, or at the same meal with cereals, potatoes, etc., or sugar with cereal, will produce fermentation.
7. Eat but one concentrated starch food at a meal. This rule is more important as a means of overeating than as a means of avoiding a bad combination.
8. Do not consume melons with any other foods. Watermelon, muskmelon, honeydew melon, cantaloupe and other melons should always be eaten alone.
9. Milk is best taken alone or let alone. Milk is the natural food of the mammalian young, each species producing milk peculiarly and precisely adapted to the needs of its young.
* Citrus fruits and melons often do not mix well with other fruits. May best be eaten alone.
Day 23 Tuesday, March 14
Tinkering With My Own
- Interrupt my limiting patterns
- Create a new empowering pattern
- Condition the new pattern until it is consistent
The first way to break the trigger link in the chain of obsessive eating is to avoid as many of the seven kinds of external cues as possible.
To refocus the mind to attract extremely negative associations to an unhealthy food craving.
Nauseators: vomit, pus, maggots, and dead cockroaches ...
After a negative scramble, attach positive sight, sounds, feelings, smells, and tastes to a healthy food or an empowering situation.
Confront and Conquer
Look the situation or food 'right in the eye' and conquer it. Combine this with negative association and then build a positive association by reassociating with a wonderful alternative.
from the Cambridge Center for Behavioral Studies
Changing How You Feel
Remaining Physically Active
Enjoying the Day
COUCH POTATO BENEFITS
The following excerpt is from the personal growth
psychology book, Be Your Own Therapist.
There are several benefits(?) that accrue to those of us who decide that being an immobile couch potato is the route we shall follow:
(1) We cherish our 43 extra pounds. We relish being droopy and draggy, without much energy.
(2) We come to enjoy firsthand, up close and personally, more cancer operations, heart bypasses and other modern day medical miracles
(3) Because of being overweight, we become sexually irresistible to others. The quality and quantity of our sex lives know no bounds.
(4) We can avoid feeling, thinking and loving.
(5) We gain the opportunity to die early.
What wonderful benefits!
Graduating Elementary School, Mom and sister Nancy 1962
Day 24 Wednesday, March 15
New Age Easy Weight Loss Diet Ideas extracts from the site of Thayer White
... the psychic involved, slender Jane Roberts, was one of the most gifted psychics of the twentieth century and, as far as I know, never had a problem with being overweight. So what were Seth's words in Chapter 16 of the The Nature of Personal Reality?
"You are overweight. It is a physical fact. It grieves you, but you believe it completely. You begin a round of diets, all based upon the idea that you are overweight because you eat too much. Instead, you eat too much because you believe you are overweight..... In the oddest fashion, then, your diets simply reinforce the condition..... Until you change your belief, you will continue to utilize your food in the same fashion- and to overeat."
If you concentrate on the fat and the flab, then more of it will be the easy result; instead, focus on the goal of the "normal-weight-you."
Anorexic Eaters Lose Weight Easily
Why do Anorexic Eaters seem to lose weight easily? What are they doing differently from the rest of us who are struggling to lose weight?...
Anorexic Eaters generally have strong ideas about desirable and undesirable bodies. What we might call "thin" they would call "too fat, gross, ugly." Their desirable body borders on starvation. But it is these strong mental images and clear goals that many Anorexic Eaters have that can be emulated by the rest of us in healthy ways.
Body Goals: Most of us have no clear body goals. What will your body look like when you reach your final weight-loss goal? ... Having a goal for your body's shape and size is crucial to your weight-loss success. Pick a healthy-size for your goal.
A mental image of a slimmer you will help you achieve the goal of slimness. Post a picture of yourself when you were much lighter. As you go by it several times during the day, pretend you are at that weight for a few seconds. Practicing a mental image of yourself at your goal weight several times a day is highly desirable.
PSYCHOLOGICAL REASONS WHY WE DON'T EXERCISE
There is not likely to be one psychological reason you avoid physical play (i.e., exercise). Instead, there are many possible reasons, which may require some change on your part if physical play is to be a regular, routine part of your life. Psychological (sometimes unconscious) causes often are:
(1) I am following in a parent's footsteps. That parent was sedentary and believed vigorous exercise was not OK. Me too.
(2) I need to shut down parts of my body because of trauma. Structured exercising or physical play would trigger trauma buttons that I wish to avoid. I learned as an infant or young child that my body is not OK.
(3) I believe I am weak (most of us have this kid belief within us to some degree). Therefore, I prove it today by being weak as a result of not exercising.
(4) I believe competition is bad so I avoid exercise. I do not realize that my labeling competition as bad is part of my difficulty.
(5) By avoiding exercise, I gain weight, which feels like added protection against an "unsafe" world.
For most of us, reasonable fitness can be accomplished in 30 minutes a week.
(6) I have been traumatized to believe that it is not OK to feel good, so I feel "yucky" all the time by not exercising.
(7) If as a child I was traumatized to be inactive, rigid or passive, then vigorous activities may feel dangerous (though I may hide the fear from myself and give myself another rationale).
The above list is certainly incomplete. I suggest that you create your own. It will likely be productive for you in making your life more vigorous.
Schools and businesses are picking up the DDR video-game workout to promote fitness as well as fun.
DDR's usefulness for weight loss is helped in that many home versions of the game have a function to estimate calories burned if given a player's weight. Also, players can use "workout mode" to make a diary of calories burned playing DDR and any changes in the players weight (the latter must be self-reported).
Are you feeling stressed out? Is life way too hectic? Click this audio for 5 minutes of meditation. From http://www.facetheissue.com
Modified Compulsion Blowout
- Identify what food compulsion I would like to change. I will call this food #1. Identify a food I enjoy but don't have a compulsion for, food #2.
- I close my eyes and experience #1. I see, hear, feel, smell, and taste #1. This is experience #1.
- I close my eyes and experience #2. Seeing, hearing, feeling, smelling, and tasting food #2.
- What were the differenced sensual sensations between #1 and #2?
- I test each difference in experience between #1 and #2. Gradually intensify each difference and notice what it does to my compulsion to eat this food.
- I identify the Driver Difference. That is the difference that increased my compulsion for that food the most.
- I blow out the compulsion by rapidly intensifying the Driver Difference to its maximum.
- I test it. I think about the food and see if the compulsion s still there.
Buddhist Vegetarian Cuisine
Three types of restrictions
Reincarnation is one basic tenet of Buddhism, and this includes rebirth of humans as other animals, and vice-versa. As a result, many Buddhists do not kill animals and many also do not eat meat. Other common reasons cited are that killing animals and/or eating their meat are a violation of the Five Precepts, bad for one's own karma, and because of a compassion for other animals. Many vegetarian Buddhists are not vegan, but for those who are vegan, such beliefs are often due to objections about the circumstances in which the animals producing products such as milk and eggs are raised.
Some Mahayana Buddhists in China and Vietnam also avoid eating strong-smelling plants such as onion, garlic, chives, shallot, and leek, and refer to these as wu hun 'Five Spices'. One theory behind this Buddhist dietary restriction is that these vegetables have strong flavours which are supposed to excite the senses and, thus, represent a burden to Buddhists seeking to control their desires. Another theory is that these are all root crops, and harvesting them requires killing organisms in the soil. The latter explanation is accepted in the Jain religion that sprung up in India at the same time as Buddhism, and quite possibly influenced its practices. It is unclear, historically, what the original reason was for this restriction.
Alcohol and/or other drugs are also avoided by many Buddhists.
Frequently Asked Questions About Buddhism
Saturday, March 18
Water: The Ultimate Health Food
by Anne Salazar-Dunbar
...It is imperative that our bodies are replenished with at least eight to ten 8-ounce glasses of water per day. How can we expect to let these miraculous machines work at their highest potential unless they are consistently refueled with clean, high quality water? No metabolic function necessary for rejuvenation, immune support and other vital life-sustaining processes can occur without it. It is a SIMPLE fact.
Good quality water cannot be replaced by other liquids such as coffee, tea, sodas, milk, or undiluted fruit juices and obviously (I hope) alcohol. Not only can these liquids not replace water, they are often involved in the creation of dehydration. Begin by doubling the amount of water you are currently drinking. At first, you will urinate more and it may seem somewhat of a hassle. But, believe me, your body will quickly respond and adjust and thank you for the change. Over time, you will be able to increase your intake and you will find it a great pleasure. You will not only notice that you are feeling better, you will also probably notice weight loss. When you allow your body to properly flush and cleanse, extra weight will automatically begin to come off... Read More
by Steve Pavlina, CEO, Dexterity Software
Key Point Outline
- Replace "Have To" With "Want To"
- Replace "Finish It" With "Begin It"
- Replace Perfectionism With
Permission To Be Human
- Replace Deprivation With
- Use Timeboxing. Here's how it works: First, select a small piece of the task you can work on for just 30 minutes. Then choose a reward you will give yourself immediately afterwards. The reward is guaranteed if you simply put in the time; it doesn't depend on any meaningful accomplishment.
|For a detail explanation Ding!
The Benefits of Zen Meditation
in Addiction and Recovery
A handbook for addicts and those in recovery,
and their families
Written by Mary Heath
for the Zen Group of Western Australia, 1997.
Day 28 Sunday, March 19
Food for Thought
You are what you eat,
and that includes your brain.
So what is the
ultimate mastermind diet?
YOUR brain is the greediest organ in your body, with some quite specific dietary requirements. So it is hardly surprising that what you eat can affect how you think. If you believe the dietary supplement industry, you could become the next Einstein just by popping the right combination of pills. Look closer, however, and it isn't that simple. The savvy consumer should take talk of brain-boosting diets with a pinch of low-sodium salt. But if it is possible to eat your way to genius, it must surely be worth a try.
First, go to the top of the class by eating breakfast. The brain is best fuelled by a steady supply of glucose, and many studies have shown that skipping breakfast reduces people's performance at school and at work.
But it isn't simply a matter of getting some calories down. According to research published in 2003, kids breakfasting on fizzy drinks and sugary snacks performed at the level of an average 70-year-old in tests of memory and attention. Beans on toast is a far better combination, as Barbara Stewart from the University of Ulster, UK, discovered. Toast alone boosted children's scores on a variety of cognitive tests, but when the tests got tougher, the breakfast with the high-protein beans worked best. Beans are also a good source of fibre, and other research has shown a link between a high-fibre diet and improved cognition. If you can't stomach beans before midday, wholemeal toast with Marmite makes a great alternative. The yeast extract is packed with B vitamins, whose brain-boosting powers have been demonstrated in many studies.
Junk food is implicated in a slew of serious mental disorders
A smart choice for lunch is omelette and salad. Eggs are rich in choline, which your body uses to produce the neurotransmitter acetylcholine. Researchers at Boston University found that when healthy young adults were given the drug scopolamine, which blocks acetylcholine receptors in the brain, it significantly reduced their ability to remember word pairs. Low levels of acetylcholine are also associated with Alzheimer's disease, and some studies suggest that boosting dietary intake may slow age-related memory loss.
A salad packed full of antioxidants, including beta-carotene and vitamins C and E, should also help keep an ageing brain in tip-top condition by helping to mop up damaging free radicals. Dwight Tapp and colleagues from the University of California at Irvine found that a diet high in antioxidants improved the cognitive skills of 39 ageing beagles - proving that you can teach an old dog new tricks.
Round off lunch with a yogurt dessert, and you should be alert and ready to face the stresses of the afternoon. That's because yogurt contains the amino acid tyrosine, needed for the production of the neurotransmitters dopamine and noradrenalin, among others. Studies by the US military indicate that tyrosine becomes depleted when we are under stress and that supplementing your intake can improve alertness and memory.
Don't forget to snaffle a snack mid-afternoon, to maintain your glucose levels. Just make sure you avoid junk food, and especially highly processed goodies such as cakes, pastries and biscuits, which contain trans-fatty acids. These not only pile on the pounds, but are implicated in a slew of serious mental disorders, from dyslexia and ADHD (attention deficit hyperactivity disorder) to autism. Hard evidence for this is still thin on the ground, but last year researchers at the annual Society for Neuroscience meeting in San Diego, California, reported that rats and mice raised on the rodent equivalent of junk food struggled to find their way around a maze, and took longer to remember solutions to problems they had already solved.
It seems that some of the damage may be mediated through triglyceride, a cholesterol-like substance found at high levels in rodents fed on trans-fats. When the researchers gave these rats a drug to bring triglyceride levels down again, the animals' performance on the memory tasks improved.
Brains are around 60 per cent fat, so if trans-fats clog up the system, what should you eat to keep it well oiled? Evidence is mounting in favour of omega-3 fatty acids, in particular docosahexaenoic acid or DHA. In other words, your granny was right: fish is the best brain food. Not only will it feed and lubricate a developing brain, DHA also seems to help stave off dementia. Studies published last year reveal that older mice from a strain genetically altered to develop Alzheimer's had 70 per cent less of the amyloid plaques associated with the disease when fed on a high-DHA diet.
Finally, you could do worse than finish off your evening meal with strawberries and blueberries. Rats fed on these fruits have shown improved coordination, concentration and short-term memory. And even if they don't work such wonders in people, they still taste fantastic. So what have you got to lose?
Day 29 Monday, March 20
vegetarianism & vegetarian nutrition
The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes. A plant-based diet is rich in its content of health-promoting factors such as the many phytochemicals.
How Can I Prevent or Reverse Atherosclerosis?
As stated in the beginning, the good news is that atherosclerosis is reversible and can be prevented. Dr. Ornish found that patients who follow the health habits listed below experienced a reduction in the degree of stenosis of their coronary vessels.
Strict vegetarian diet (no meat, eggs, or other animal foods except for non-fat milk)
Regula physical activity
Adequate stress management
Pros and cons of Raw Food Diets
Make Your Comfort Food Healthy
"...Some researchers contend that after about four bites of a food your brain reaches its maximum ability to savor and remember it. Since four bites may be enough to satisfy your craving, dont eat your comfort food while doing something that distracts you from fully savoring it. By turning to another activity after eating a small amount, you may get the comfort you want without the guilt, extra calories, or fat.
Besides explaining why we want comfort foods, research on stress hormones suggests that there are alternative ways to deal with stress. Exercise, yoga, meditation and even a relaxing bath can all bring stress relief to the brain. It makes more sense to choose one of these healthier alternatives instead of one that can hurt our physical health."
iPod Erik's Diner Podcast
Health Benefits of a Vegetarian Diet, a 1999 paper co-authored by experts on the mortality rates of vegetarians, concludes:
Compared with non-vegetarians, Western vegetarians have a lower mean BMI (by about 1 kg/m2), a lower mean plasma total cholesterol concentration (by about 0.5 mmol/l [19 mg/dl]), and a lower mortality from IHD [ischemic heart disease] (by about 25%). They may also have a lower risk for some other diseases such as diverticular disease, gallstones and appendicitis.
Day 30 Tuesday, March 21
Exercise or Die
It's time we start dealing with an epidemic that's contributing to crippling disease and premature death of the people of our nation. Each one of us can reduce the horrifying effects of this epidemic if we will simply take responsibility for ourselves. What's this epidemic I speak of? Physical inactivity!
Have I overstated the problem? Are health and fitness professionals over-reacting? Decide for yourself. The Surgeon Generals Call to Action to Prevent and Decrease Overweight and Obesity in 2001 described the following facts:
- 61% of adults in the United States were overweight or obese (BMI > 25) in 1999.
- 13% of children aged 6 to 11 years and 14% of adolescents aged 12 to 19 years were overweight in 1999. This prevalence has nearly tripled for adolescents in the past 2 decades.
- 300,000 deaths each year in the United States are associated with obesity.
- The economic cost of obesity in the United States was about $117 billion in 2000.
So what can you do about it? Do you always need to run instead of walk? Must you quit your desk job and take up some form of physical labor as a profession? No. You simply need to make physical activity a priority in your life and quit making excuses about why you can't get more active. Let's address some of the most common excuses.
"I dont have time." This one can be heard ringing from sea to shining sea. Granted, it seems as though we don't have time for much of anything nowadays. However, my guess is that you manage to find 30+ minutes reading the paper, watching TV or chatting on the phone occasionally. It's all a matter of priorities. If you can't fit another activity for 30+ minutes into your day, then make a substitution and get rid of something that isn't a high priority.
"Im so uncoordinated, I couldnt possibly do that." Then choose an activity that you feel comfortable doing or learning. One excellent activity that I know everyone can do is walk. However, don't allow a little insecurity keep you from learning new activities like aerobics or tennis or swimming. Don't be afraid to learn something new. And more importantly, don't expect yourself to be perfect at everything you do, you'll miss out on a alot of fun. If it's an aerobics class that you're afraid to try then start out with a tape at home where you have privacy. Once you feel comfortable with the basic aerobic style moves, go to a class. Each person in the class was new to aerobics at one point as well. You'll be amazed how supportive, instead of ridiculing, everyone is.
"I did it once and it hurt." If it hurts, don't do it! Find another activity that's comfortable for your body. When being active, always listen to your body and heed its signals. Whenever you do any activity or exercise, use proper form and body mechanics to avoid injury. Educate yourself or take a lesson/class to learn the proper way to do a specific activity.
"I dont have the money to spend on a club or gym membership." It's not necessary to join a club or a gym to be physically active. Being active doesn't require that you spend a dime. Walk, jog, dance, swim, run up and down the stairs or do one of many activities that are accessible to you each and every day. Look around, be creative, you'll be amazed at what you can do right in your own home and yard to get your heart rate elevated for 30+ minutes.
"I get bored." Then you need to get creative and add some fun into your activity. If it's not fun and enjoyable, you'll never stick with it. Add a new twist to liven things up or participate in a variety of activities (cross-training). There are so many things that you can do to be active that "getting bored" simply isn't an acceptable excuse.
"I dont like doing it alone." Find a fitness partner. If you have a spouse or significant other, try involving them. Studies have shown that couples who participate in regular physical activity together are more likely to stay active throughout their lives than couples where only one person is active. Other alternatives are to find a friend that enjoys the same activities as you; take a class; or join your local walking, hiking or biking club. You don't have to be active alone if you don't want to be.
It's time to toss aside the excuses and make a commitment to getting more active. Take responsibility for your own health and help protect yourself from disease and premature death. Once you're active on a regular basis, you'll enjoy many benefits, both mentally and physically:
||Reduced risk of heart disease.
||Reduced risk of high blood pressure.
||Reduced blood pressure in patients who have high blood pressure.
||Increased HDL blood cholesterol (the good kind!)
||Decreased total blood cholesterol
||Reduced risk of diabetes.
||Reduced risk of developing colon cancer.
||Reduced risk of osteoporosis.
||Decreased resting heart rate (your heart wonÅft have to work as hard.)
||Increased lung capacity.
||Increased amount of blood your heart can pump to your body in a single beat.
||Reduced feelings of depression.
||Effective weight control.
||Increased muscle tissue, healthy bones and flexible joints.
||Increased balance and coordination which is especially important for older adults.
||Better mental well-being.
Begin slow and take one step at a time if it's been awhile since you've enjoyed moderate or vigorous activity. If you have a chronic health problem be sure to check with your physician before you begin. Men over age 40 and women over age 50 should also consult their physician before beginning a vigorous exercise program.