Thinking of Skipping Meals to Loose Weight? Think Again!

When working with clients to help them achieve weight change goals, I have them begin by keeping a food and beverage consumption log for one week. This is often an eye opener for clients because the log helps them identify food consumption patterns they didn't recognize before completing the log.

When I notice an absence of entries that should be on the log, I ask the client about the missing information. Sometimes they forgot to include the information and sometimes they say they were simply too busy to eat or they intentionally skipped the meal as a weight loss strategy.

Skipping meals isn't a good weight loss strategy. It can actually result in weight gain. To learn why, have a look at the results of a research study by Ohio University published in the, "Journal of Nutritional Biochemistry".

Study link: http://www.newswise.com/articles/view/634538/?sc=dwhn

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Green Veggies Each Day May Keep Dementia Away!

Want to do something to help keep dementia away? Consume at least one serving a day of leafy greens.

Photo Credit: Peter Rome

According to a report published on March 30 by HealthDay, research findings from a team led by Martha Clare Morris of Rush University Medical Center in Chicago found solid correlations between the consumption of dark green leafy veggies and the slowing of mental deterioration among the 950 older adults participating in their study. 

According to Morris, researchers "observed a protective benefit from just one serving per day of green leafy vegetables". While the exact reasons these benefits occur isn't known, according to Morris - a nutritional epidemiologist at the Rush Alzheimer's Disease Center - the brain benefits associated with dark leafy greens likely stem from several key nutrients, including vitamin K. 

Given the number of older adults studied over a five-year period, these findings seem significant. While more studies will likely be needed to better understand the biochemical processes involved, I for one plan to up my consumption of green leafy veggies starting today!

Have a healthy and happy day!

Steve

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Reference article for this post: 

Lots of leafy greens might shield aging brains, study finds,

by Alan Mozes, Healthday Reporter; http://tinyurl.com/q2jcp4u

Outsmarting Temptation With Science Based Tricks

Photo by Amanda Mills

A good article published in the July 31, 2014 issue of "Fulfillment Daily" entitled, "How to Outsmart Any Temptation With These 5 Science Based Tricks", offers some excellent suggestions for managing food cravings that seem to be everywhere when we're working to achieve a healthy weight.

For those who know Emotional Freedom Techniques (EFT) or other tapping method, you will, of course, want to use those skills throughout the day to keep stress down and commitment up. 

To learn about EFT, visit http://www.EFT-MD.com.

Additional Practices for Your Self-Regulation Toolbox:

Two additional practices I believe are worthy additions to your self-regulation toolbox are:

• Become mindfully aware of where in your body you're feeling a particular craving / temptation. Notice it; notice how strong it feels; touch that area with your hands. Then, as you notice it, say in mind or out loud,

"It's only a feeling; this too shall pass. Soften, soften, soften and flow, it's only an energy, where does it want to go? Soften and flow..."

• Given we live in the ocean of emotion created by thought, another way to dissolve or lower craving sensations is to notice what thought(s) emerge immediately before sensations arise. Upon noticing the thought, say out loud or in mind, 

"Hm...There is a thought. It's only a thought.", 

and let the thought float by like a cloud moves in the summer sky.

It's Only a Thought:

Recognizing that thoughts are, well, just thoughts, places our conscious awareness in an observer role. We do not become immersed in the thought; we're above it, beyond it. Soon the thought will be replaced with a different thought, and then another. As the thoughts float away, so too do the sensations and cravings.

We have thoughts, but we are not our thoughts. We have feelings, but we are not our feelings. We're greater than our thoughts and feelings. Recognizing that truth places us firmly in the driver's seat of life.

The article link for, "How to Outsmart Any Temptation With These 5 Science Based Tricks", is: http://www.fulfillmentdaily.com/outsmart-temptation-5-science-based-tricks/.

Blessings,

Steve

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

How to Make Your Diet Anti-Inflammatory With a Few Easy Changes

Do our food choices influence the level of inflammation in our bodies? Research suggests the answer is Yes.

One important step toward wellness is to recognize the role inflammation plays in health and what we can do to tweak our food choices accordingly. It turns out when we make anti-inflammatory food choices, we also are making food choices to help us achieve and maintain a healthy weight. Add exercise, stress reduction, and other healthy lifestyle choices, and we have a delicious recipe for long-term wellness.

Easily Make Your Diet Anti-Inflammatory

In a March 3, 2015, news release Melissa Wdowik, PhD, RDN, at Colorado State University offered some cogent guidance about the role inflammation plays in health and what food choices contribute to a good anti-inflammatory diet.

To learn what Dr. Wdowik recommends, visit http://www.news.colostate.edu/Release/7576

To your health,

Steve

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

Could a Feast-and-Famine Diet Extend Life?

Today's short post comes with a very big caveat: before entering into any diet or exercise program, we recommend you consult a qualified medical doctor. 


Of Mice and Men (Women Too):

Researchers at the University of Florida assert that having people engage in a feast-or-famine diet may mimic some benefits of fasting. In some research studies with mice, fasting has been found to extend lifespan and improve age-related disease.

Two important points need to be kept in mind. One, if you're reading this you aren't a mouse; and, secondly, skipping meals and other fasting practices may be problematic for you as an individual depending on your unique medical situation. 

Did I mention it's important to consult a qualified medical doctor before engaging in any diet or exercise program?

If you're interested in learning more about fasting or the feast-and-famine approach highlighted in the University of Florida study, we recommend you research those methods and consult a qualified medical doctor who is an expert in diet and health before deciding to give either fasting or feast-and-famine eating a go.

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

Article and Resource Links:

"Feast-and-famine diet could extend life, study shows"

http://news.ufl.edu/archive/2015/02/feast-and-famine-diet-could-extend-life-study-shows.html

With Saturated Fat Make "Moderation" Your New Mantra

Genes aren't necessarily destiny, but they can play a major role in our health and weight. 

Recent research at Tufts University identified 63 gene variants related to obesity. Researchers suggest that limiting saturated fat consumption may be helpful for those whose genetic makeup places them at increased risk of obesity.

In a separate study appearing in the April 9, 2014, Journal of the National Cancer Institue, high total and saturated fat intake showed an association with certain types of breast cancer.

Bottom line: Think carefully before loading up on saturated fats. Like in so many arenas of life, when it comes to saturated fat consumption moderation may be a useful mantra.

Article links below.

Warm blessings,

Steve

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.


Article Links:

1) "Study suggests that limiting saturated fat could help people with a genetic predisposition to obesity"; 

http://medicalxpress.com/news/2015-02-limiting-saturated-fat-people-genetic.html?utm_source=nwletter&utm_medium=email&utm_content=ctgr-item&utm_campaign=daily-nwletter

2) Consuming a high-fat diet is associated with increased risk of certain types of breast cancer

http://medicalxpress.com/news/2014-04-consuming-high-fat-diet-breast-cancer.html#inlRlv

Resources:

CDC Over Weight and Obesity Information and Strategies:

http://www.cdc.gov/obesity/index.html

http://www.cdc.gov/obesity/strategies/me.html

Think Red and Be a "Loser"

Can the color of a plate or cup influence the amount of food and drink you consume? According to two studies reported in the journal, "Appetite" the answer is, "Yes". 

In the first study researchers investigated the effects of serving soft drink in red and blue labeled cups. Study participants drank less from red labeled cups compared to blue labeled cups. The amount of soft drink consumed in blue cups was nearly twice the amount consumed in red cups.

In the second study, researchers looked at the amount of food consumed when study participants were served equal portions of snack foods on red, blue and white plates. Again, red was the "loser". Less food was consumed from red plates compared to blue and white plates.

Why Red Affects Our Food and Drink Consumption:

Why does red affect our food consumption? Researchers theorize the color red is associated with prohibited behavior. Think red traffic lights and red "Danger" signs.

Some experts also suggest that blue and black plates reduce consumption, although in this cited study, red was the better color compared to blue.

Size Matters:

Other studies show the size of plates also influences how much food is consumed. All things being equal, on average the net amount of food consumed per person over a given timeframe is less when food is served on small plates compared to larger size plates.

"Why", you might wonder, "does this happen?"

It's in part caused by a trick of perception: the same amount of food will seem small when looked at on a large plate and more generous when looked at on a small plate. 

So, this holiday season think "small" and think "red". Your waistline will thank you!

Study abstract link: Click HERE

Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.