Positive Changes Hypnosis

Is Stress Stealing Your Joy?

2012-01-23T06:06:00.000-08:00

When your body goes into stress mode day in and day out, it takes a toll on your body, not only causing weight gain and stealing your sex hormones, but often disturbing your brain chemistry, thus robbing you of a vibrant, healthy life.

2 of the best stress fighters are exercise and sex. The irony is, we rarely feel like participating in these activities while under stress. You won't resolve stress by trying to eliminate it, but you can counter the fight-or-flight effect by achieving the relaxation response-a state known for enhancing the brain chemistry associated with pleasure and performance.

Ten Metabolism-Blasting Foods

2012-01-09T06:12:00.000-08:00

1. Cayenne pepper: Contains the ultimate fat-burning compound- capsaicin. Try chili powder, paprika or jalapeno peppers- they also contain capsaicin.

2. Cinnamon: This thermogenic spice is linked with curbing cravings, controlling blood sugar levels and burning fat.

3. Curry powder: The turmeric found in curry powder is a long known fat-burner. It will keep you sweating as well as burning the calories.

4. Spinach: Magnesium and B vitamins are extremely important for all bodily functions- metabolism included. Spinach provides both nutrients.

5. Nuts: Walnuts and almonds are full of fat-burning omega-3's.

6. Grapefruit: A compound found in grapefruit (naringenin) is linked with fat loss.

7. Berries: A handful of fibrous berries helps keep your metabolism going by providing the necessary sugars to curb cravings, with fewer calories.

8. Zucchini: This vegetable is fibrous and water packed, meaning it fills you up and is easy to digest.

9. Yogurt: Combines carbs and protein. Perfect for warding off hunger and building muscle.

10. Edamame: The isoflavones found in edamame (a.k.a. soybeans) are linked to less belly fat. Edamame is a great alternative to fried appetizers.

Smile- A lot. It Just Might Save Your Life

2012-01-03T06:01:00.001-08:00

One of the keys to a longer, healthier life just might be your smile. In a recent study of more than 6,000 adults over 50, scientists found that those with sunny dispostiions had a significantly reduced risk of a stroke. Optimistic people tend to make healthier choices about diet and exercise, researchers speculate: some findings also suggest positive thinking has a direct influence on how well your body works. The glass half-full approach doesn't help only your heart, it may boost your mood, immune system and longevity. Here are 4 strategies to help brighten your outlook and boost your health:

1. Shift 1 perspective at a time. Pick a part of your life you tend to cast in an unfavorable light and focus on fixing your thinking there. For example, your commute to work. Instead of working your self into a tizzy sitting in traffic, think of it as uninterrupted alone time or as more time to listen to your favorite radio station.

2. Let yourself laugh. You'll feel less stressed, even during difficult times.

3. Hang out with happy people. It'll rub off on you- plus, those are the friends that you can depend on when you are feeling down.

4. Negative thoughts, positive talk. Don't say anything to yourself that you wouldn't say to someone else. And when a negative thought enters your mind, evaluate it rationally and give it a positive twist.

When Diets Don't Work...

2011-12-29T06:12:00.001-08:00

According to Patrick K. Porter, PhD, founder of Positive Changes Hypnosis Centers, diets fail because no one is addressing the problem at its core. "The truth is, taking off weight and keeping it off must start in the mind," says Porter. "People can't expect long-term success if they always fall back into old habits and routines that caused their weight problem in the first place.

"Our certified hypnotists help clients de-stress, get back in control, feel more confident, stay motivated and finally achieve freedom from their weight problem."

Is Hypnosis Right For You?

2011-12-19T06:13:00.000-08:00

The good new is, there's a simple way to find out if hypnosis is the right choice for you. Simply call your local Positive Changes center (locate a center near you: http://positivechanges.com/locate.php) and request a complimentary evaluation and consultation.

The Positive Changes evaluation is fun and informative and lasts about 30 minutes. A skilled evaluator will gather some information from you, answer all of your questions, and then give you an honest assessment of what it will likely take to get you the results you want. You'll learn about Positive Changes' clinically-proven light/sound technology that is designed to enhance your experience while accelerating your results.

Together, you and your evaluator will determine whether or not hypnosis is right for you. From there, a reasonable commitment and your imagination are all you need to get outstanding results-just like the people you see here: http://positivechanges.com/successlanding.php!

Is Stress Causing Your Weight Problem?

2011-12-13T06:05:00.000-08:00

Your body is designed to be in a relaxed, healing state most of the time. These days, however, most people spend the better part of their day in a stress state called the fight-or-flight response.

This physical effect is nature's way of keeping us safe, and is normally triggered when we encounter danger. But in today's fast-paced world, fight-or-flight is usually set off by worry, anxiety and overload. It starts with a rapid release of stress hormones for instant energy-so you can fight or flee-but then later leaves you feeling hungry and weary.

Persistent stress will halt fat burning and can alter your blood sugar, causing mood swings, fatigue and conditions like hypoglycemia. People under stress tend to crave fatty, salty and sugary foods. Once this stress/weight cycle is in place, breaking free can seem impossible. Most people try to shed pounds by dieting, not realizing that of life's top 10 stressors, dieting ranks 7th!

Weight Training Promotes Abdominal Fat Loss

2011-06-06T06:02:00.000-07:00

Most health-related organizations, such as the American Heart Association, American College of Sports Medicine and U.S. Department of Health and Human Services recommend aerobic exercise for promoting metabolic health and weight control. Increasing evidence shows that weight training is an essential part of an exercise program. Weight training builds strength, but it also improves metabolic health and promotes fat loss.

East Carolina University researchers, led by Robert Hickner, showed that a weight-training workout cause marked increases in energy expenditure and fat use in lean and obese subjects. Weight training was particularly effective for mobilizing fat in the abdominal region. However, abdominal fat mobilization was greater in lean than obese people. Weight training increases energy expenditure and fat loss in lean and obese people, but a variety of approaches is best for promoting weight control.

The Best Fat-Burning Foods Pt. 6

2011-05-31T06:07:00.000-07:00

Chili Peppers

Studies have shown a thermogenic effect of capsaicin, a compound found in chili peppers. When chili-containing meals have been fed to subjects regularly for 4 weeks, results have shown an attenuation of high blood insulin levels after the meals. While weight loss was not studied, a lowering of blood insulin levels in overweight subjects may ultimately lead to weight loss. Other studies using a capsaicin supplement have been shown to be effective, but the dosage must be strictly followed. One Danish study using a supplement combining green tea extract, capsaicin, tyrosine and calcium for 7 days showed a 2% increase in energy expenditure in overweight and obese men. The researchers found that only the capsules that were not enterocoated were effective. The coating, which inhibits digestion in the stomach, inactivated the efficacy of capsaicin.

The Best Fat-Burning Foods Pt. 5

2011-05-23T06:13:00.000-07:00

Milk

Milk ranks high on the list of fat-burning foods. No doubt you've read about or heard the commercials for milk to help you lose weight. The high calcium content of milk helps it turn off a key obesity gene, keeping your body from turning up the fat-making machinery to high, and helping your fat-burning metabolism run smoothly. At the same time, milk is the primary source of whey protein, shown in studies to enhance fat burning and limit the turnover of calories into fat storage by the liver. Subjects on a calorie-reduced diet given 20 grams of whey protein supplement every day after an exercise bout lost significantly more fat and maintained significantly more muscle mass compared to subjects given a placebo. Milk is a natural source of whey protein, and you will benefit from adding the protein supplement to your diet.

Best Fat-Burning Foods-Pt.3

2011-05-17T06:13:00.000-07:00

Olive Oil

The kinds of fat that you eat can influence your energy expenditure and bodyweight. Energy is released through heat production in a process called nonshivering thermogenesis, which is controlled by uncoupling proteins (UCP) in the cells of brown fat, white fat and muscle. Researchers interested in finding out if diet can influence this process investigated possible dietary enhancements of thermogenesis in rats. They found that olive oil, which is high in monounsaturated fats, increased the activity of the UCP's, and hence of metabolic rates. Because of the short duration of the study, published in the American Journal of Clinical Nutrition, no differences in bodyweight were recorded between the rats fed olive oil and those fed other fats. However, international studies have shown that Mediterranean-style diets higher in olive oil are associated with weight maintenance and little weight gain over time compared with diets lower in olive oil. However, overall fat consumption still does add many calories to the diet, and those subjects with a very high fat consumption were overweight compared to those who controlled their total fat intake.

The Best Fat-Burning Foods Pt. 2

2011-05-12T06:28:00.000-07:00

Protein

In addition to helping build muscle, your metabolic furnace for burning fats, lean protein helps stoke the fat-burning fires- its thermogenic effect is 20-30% compared with an anemic 3-12% for carbohydrates. This basically means that it takes many more calories to digest, absorb and utilize protein versus carbohydrates. As you include protein in every meal and snack all day long, you raise your fat-burning potential as well.

Make sure to choose lean protein sources such as eggs, chicken, turkey, fish, lean red meat and vegetable proteins. If you don't already have a blender and some protein powder, buy them. When you crave a high-fat or high-carb snack, reach for a protein shake instead.

Best Fat-Burning Foods-Pt.1

2011-05-10T06:58:00.000-07:00

Fish

For many years, nutritionists assumed you lost weight when you ate fish because it has fewer calories, pound-for-pound, than red meat. Now however, it appears that reasons go above and beyond calories. Most important, the type of fat found in fish appears to enhance the efficiency of the hormone leptin. This protein circulates in your bloodstream and, like the hormone insulin, is a key hormone in the weight-management equation. Leptin regulates your food intake as well as your body's energy expenditure. When cells in your brain sense a rise in leptin, they signal other parts of your nervous system to turn down your appetite and turn up your metabolism.

The omega-3 fats support healthy heart, a healthy brain and nervous system and possibly enhance the efficiency of leptin, helping you boost your metabolism and control appetite. It hardly gets better than this. While all fish have more omega-3 fats than a hot dog, the fatty fish like salmon, black cod, herring, sardines, mackerel, halibut, fresh tuna and shellfish are highest in omega-3 fats.

Moderate Protein Diet Helps Sustain Weight Loss

2011-05-09T06:05:00.000-07:00

90% of people gain back the weight they lost within a year. 2/3 of Americans are obese or overweight, so many of us are chronic yo-yo dieters, following an endless cycle of weight loss and weight gain. These people would be better off staying overweight than constantly increasing and decreasing weight.

Donald Layman and colleagues from the University of Illinois found that people could sustain weight loss and promote long-term positive changes in body composition and blood fats by increasing daily protein intake to 1.6 grams of protein per kilogram body weight (the RDA for protein is 0.8 grams per kilogram body weight). After 12 months, a group following a diet with moderately-increased protein content showed more fat loss, lower blood triglycerides (fat) and higher HDL (good cholesterol) than a group eating less protein and more carbohydrates. Increased dietary protein promotes long-term weight maintenance and improved body composition.

(Journal Nutrition, 139: 514-521, 2009)

Does Drinking More Water Promote Fat Loss?

2011-05-04T06:09:00.000-07:00

Recent nutritional guidelines issued by the U.S. Department of Agriculture advise people to drink water when they are thirsty. Research does not support previous recommendations that people should drink at least eight 8-oz glasses of water per day.

French researchers speculated that increasing cell water levels promotes fat loss. Increased water intake inhibits angiotensin-converting enzyme (ACE), which helps control blood pressure and thirst. In animal studies, inhibiting ACE led to increased water intake and fat loss.

(International Journal of Obesity, 33: 385, 2009)

Green Tea Decreases Abdominal Fat

2011-04-29T06:00:00.000-07:00

Green tea is a popular weight-loss supplement that also improves blood sugar regulation and influences fat cell turnover. While it is not a magic bullet that instantly improves metabolic health, it helps. Kevin Maki from the Provident Clinical Research in Bloomington, Indiana, showed decreases in total abdominal fat, subcutaneous abdominal fat (under the skin) and blood triglycerides (blood fats) in people consuming a green tea beverage containing 625 mg of catechins and 39 mg of caffeine for 12 weeks, compared to a placebo (green tea without catechins or caffeine). The people also did 180 minutes/week of moderate intensity exercise.

Caffeine and catechins-particularly epigallocatechan-3-gallate-speed metabolism and fight fat. Green tea is an effective fat fighter that completes the effects of exercise. However, some people should use it with caution.

(Journal of Nutrition, 139: 264-270, 2009; Journal of Nutrition, 138: 2156-2163, 2008)

Insulin Promotes Fat Storage

2011-04-26T07:11:00.000-07:00

High insulin levels from drinking high-sugar soft drinks or eating meals high in simple sugars promotes obesity. Insulin is an important hormone for carbohydrate, fat and protein metabolism. Blood glucose (sugar) increases rapidly after a meal. In response, the pancreas releases insulin, which helps move the glucose out of the blood and into the cells.

Glucose is an important fuel for muscles and the central nervous system (brain, spine and nerves). Excess glucose is stored for later use as fat in white adipose tissue (fat cells) through a process regulated by insulin.

Japanese scientists, in a study using fat cells cultured in the laboratory, discovered that insulin promotes fat storage by preventing fat breakdown. It does this by blocking the action of adrenaline and hormone-sensitive lipase. The study showed why high-sugar meals and soft drinks promote obesity. High-sugar soft drinks cause rapid increases in blood sugar and insulin release, which prevents fat breakdown and promotes fat storage. This study showed why high levels of insulin levels promote obesity.

(Kobe Journal Medical Sciences, 53: 99-106, 2007)

Fat Type: Trans Fats (AKA trans fatty acids)

2011-04-19T06:08:00.001-07:00

Things on nutrition labels to look out for when you are interested in decreasing body fat and weight loss are trans fatty acids. This particular fat is often left unmentioned and I feel there is a need to let others understand exactly what it is and how it affects our bodies. Trans fatty acids are produced by the partial hydrogenation (addition of hydrogen atoms) of vegetable oils and help foods have a longer shelf life. If trans fatty acids are consumed regularly, they can increase the risk of raising your LDL (bad) cholesterol levels and even lowering your HDL (good) cholesterol levels. In addition, these fats can wreak havoc on your insulin sensitivity and may also cause one to have hardened arteries and other health problems with their hearts.

Fat Type: Polyunsaturated Fats

2011-04-12T06:09:00.000-07:00

Theses fats are also good for you and do not have an effect on cholesterol levels. Polyunsaturated fats are high in omega-3 fatty acids which cannot be produced naturally by the body. They instead are essential and must be taken by the body through diet or supplementation. They help your body prevent fat storage and speed up muscle recovery. Also, polyunsaturated fats have Omega-6 in them. This is another essential fatty acid which is good for muscle recovery and a good anti-inflammatory for after a workout.

How to Obtain these Fats:
These fats are found in fish oils, flaxseed oils and vegetable oils; such as corn, cottonseed, safflower, soybean and sunflower oil. Taking Omega-3 fatty acids either through an oil, pill or as a salad dressing are typically ways in which these fatty acids can be consumed. Omega-6 is found in eggs, poultry, margarine and vegetable oil so there is no real need to take it as a supplement unless you do not consume those foods regularly.

The Truth About Fats by Anthony Alayon

Different Types of Fats

2011-04-11T06:09:00.000-07:00

NOT all fats are the same. This is a huge mistake that people often make when they hear the word. The main fats that we must be concerned with when either decreasing body fat or attempting to increase lean muscle mass are:

Saturated Fats, Monounsaturated Fats, Polyunsaturated Fats and Trans Fats (trans fatty acids).

Monounsaturated Fats are the good fats that have a positive effect on your body. They help to keep cholesterol and blood pressure down. They are much better than saturated fats as they are not linked to any disease from animals. Overall it is a good fat to consume and can help with muscle recovery after a workout.

How to Obtain these Fats: They come from virgin oil, canola oil and peanut oil.

Fat Myth: In Order to Decrease Body Fat You Must Stay Away From Fats

2011-04-05T06:09:00.000-07:00

This is arguably the biggest mistake made by people who are attempting to lose weight other than the fact that they think that less food is better. I have heard a countless number of times how people say they will not eat this food or will not eat at all as there are too many grams of fat in a particular food. They may be right if the fats they are talking about are saturated. However, as long as the fats you consume are the right ones, such as mono and polyunsaturated fats, you will experience many benefits that can enable you to live a healthier lifestyle.

Fats Myth #3: All Fats Are the Same

2011-04-04T05:49:00.000-07:00

This is without a doubt true if you are eating the wrong kinds of fats. Saturated fats will cause you to gain weight and increase the risk of having health problems in the future, but other fats can actually increase the chances of living a healthier lifestyle.

*To view Fats Myths #1 and #2, visit here: http://www.facebook.com/home.php#!/pages/Positive-Changes-Hypnosis/136509646495

Adequate Protein Intake Preserves Muscle Mass During Weight Loss

2011-03-29T05:56:00.000-07:00

Weight loss is extremely difficult because reduced caloric intake increases hunger sensations and slows metabolic rate. A low-calorie, mixed diet triggers protein mobilization for fuel, which results in muscle-wasting.

A review of literature by Suzanne Devkota and Donald Layman from the University of Chicago concluded that substituting protein for fat and carbohydrate in the diet reduces insulin levels and suppresses hunger and food cravings. Protein, particularly sources high in the amino acid leucine, triggers protein synthesis and helps maintain muscle mass during periods of caloric restriction. People trying to lose weight should consume protein, particularly during breakfast and lunch. This will help curb appetite and maintain muscle mass.

(Current Opinion in Clinical Nutrition and Metabolic Care, 13: 403-407, 2010)

Why Nuts Promote Weight Loss

2011-03-21T06:03:00.000-07:00

Eating nuts to lose weight doesn't make any sense. They are calorie dense and high in fat. Only 1 ounce of mixed nuts contains 174 calories and 15.9 grams of fat. Why do nutritionists recommend nuts as part of a healthy diet?

Richard Mattes and Mark Dreher from Purdue University, in a review of literature, concluded that nuts contain many healthy nutrients and antioxidants that prevent degenerative diseases such as coronary artery disease and cancer. Large population studies found a link between high nut consumption and reduced body fat. Nuts prevent hunger and are poorly absorbed in the gut. They also increase the energy cost of digestion and improve dietary compliance during weight loss. Nuts are valuable for weight loss, as long as you don't eat too many of them.

(Asia Pacific Journal Clinical Nutrition, 19:137-141, 2010)

Increased Meal Frequency Does Not Promote Weight Loss

2011-03-18T06:07:00.000-07:00

An urban weight-loss legend is that eating small meals throughout the day promotes weight loss, compared to eating several larger meals. The rationale was that frequent, small meals increased the caloric cost of digestion, suppressed appetite and increased gut chemicals that prevent hunger.

A University of Ottawa study, led by Eric Doucet, showed that frequent, small meals didn't promote weight loss. People consumed a reduced-calorie diet with meals served 3-6 times per day for 8 weeks (calorie intake was the same). Both groups lost about 5% of body weight, but the frequency of meals had no effect on weight loss.

(British Journal Nutrition, in press; published online November 30, 2009)

Eating Cod Promotes Weight Loss

2011-03-14T06:09:00.000-07:00

Cod is a popular whitefish with a mild flavor that is low in fat. It is high in vitamins A, E and D, and the Omega-3 fatty acids EPA and DHA. A study from the University of Iceland in Reykjavik showed that cod promoted weight loss in young, overweight subjects who ate it 5 times per week (150 grams), compared to a control group that ate no seafood but consumed the same number of calories.

The cod group lost 11 pounds and 2 inches from their waists, while the control group lost only 3 pounds and showed no changes in waist circumference. Cod eaters also showed decreases in systolic and diastolic blood pressure, triglycerides and insulin. Increasing consumption of cod in the diet might promote weight loss.

(Nutrition, Metabolism and Cardiovascular Diseases, 19: 690-696, 2009)

Green Tea Promotes Weight Loss and Weight Management

2011-03-07T06:08:00.000-08:00

Green tea is a popular weight-loss supplement that also improves blood sugar regulation, influences fat cell turnover, and promotes weight loss and weight management. Green tea contains chemicals called catechins that increase metabolic rate and decrease appetite.

Researchers from Maastricht University in Holland pooled the results of 11 studies using a statistical technique called meta-analysis, and found that catechins and green tea promoted weight loss and weight maintenance. Catechins worked best when combined with caffeine.

Other studies found that the catechins in green tea helped decrease total abdominal fat, subcutaneous abdominal fat (under the skin) and blood triglycerides (blood fats). Green tea is an effective fat fighter that complements the effects of exercise.

(International Journal of Obesity, 33: 956-961, 2009)

Two-A-Day Workouts Increase Fat Use

2011-03-03T06:15:00.000-08:00

Exercising below 65% of maximum effort uses mainly fat as fuel. Above this intensity, carbohydrates become increasingly important, and they're used almost exclusively for fuel at extreme exercise intensities.

Swiss researchers found that fat use during exercise is influenced by prior physical activity. Moderately-trained subjects took 2 maximal treadmill tests: 1 to determine maximal oxygen uptake and estimate fat use and the 2nd to determine the effects of prior exercise on fat use. During the 2nd test, subjects exercised on a treadmill for 1 hour at 57% of maximum effort. After a short break, they took the 2nd treadmill test to exhaustion. Fat use was higher when the subjects took the test after the initial 1 hour run. Two-a-day workouts will trigger more fat-burning during the 2nd workout.

(Metabolism Clinical and Experimental, 58: 1778-1786, 2009)

The Mediterranean Diet Cuts Abdominal Fat

2011-02-28T06:12:00.000-08:00

The Mediterranean diet is high in vegetables and unsaturated fatty acids. Common foods include pasta, olive oil, fruits, vegetables, lean meats, fish and nuts. People living in Mediterranean countries have the lowest heart disease rates and greatest longevity in the world. Diets may play an important role in their excellent health.

A large study of nearly 500,000 men and women age 25-70 years living in European countries found a reduced risk of abdominal obesity in people who followed the Mediterranean diet. The relationship was strongest in people in France, Norway and Sweden were the thinnest, while those living in Greece and Spain were the fattest. Europeans were considerably leaner than Americans. The Mediterranean diet has positive effects on metabolic health and preventing obesity.

(Journal Nutrition, 139: 1-10, 2009)

Poor Sleep Habits Increase Abdominal Fat

2011-02-24T05:51:00.000-08:00

Sleep problems such as obstructive sleep apnea (airway obstruction during sleep, leading to disrupted sleep), insomnia and inadequate sleep due to excessive work or partying promote obesity.

Kristen Hairston from Wake Forest University School of Medicine in North Carolina and co-workers, in a 5 year study, found that poor sleep habits in African-American and Hispanic young adults promoted gains in abdominal fat. Sleep duration was categorized as less than 5 hours, 6-7 hours and 8 hours or more.

In adults less than 40 years old, abdominal fat, organ fat (visceral fat), and body mass index (proportion of weight to height) increased in people getting too little or too much sleep (6-7 hours per night was best). Sleep duration was not related to changes in body fat in people over 40.

(Sleep, 33:289-295, 2010)

Tea Fights Fat

2011-02-21T06:00:00.000-08:00

Oolong, green and black teas have been used for centuries to prevent obesity. Many recent studies show that this isn't just an old wive's tale. These teas prevent fat production, lower blood cholesterol and help protect the liver. Japanese scientists found a chemical in these teas called teasaponin that prevented fat accumulation in mice fed a high-fat diet. Teasaponin appears to work by decreasing fat absorption in the abdomen. Tea is a fat fighter that's inexpensive and effective.

J. Obesity., 25:1459-1464, 2001)

Exercise 60 Minutes to Fight Fat

2011-02-16T05:56:00.000-08:00

The U.S. Surgeon General's report on exercise urged Americans to do at least 30 minutes of moderate intensity exercise a day. The report said only 12% of Americans exercise vigorously and 50% don't meet the basic recommendation. Bad news for the couch potatoes has come from a study at Brown University that examined over 2,500 overweight people; those who lost weight and kept it off walked or ran at least 10 miles per week and did other exercises, such as weight training or aerobics. To lose weight and keep it off, we must exercise at least 60 minutes or more per day. You don't have to do it all at once-doing several shorter bouts of exercise works just as well.

Is Meat Bad For You?

2011-02-08T06:16:00.000-08:00

A lot of people think meat is bad. Processed meat such as sausages, aged meats, and bologna is not good for you, and meat from animals fed corn and other grains is far from optimal. Meat from grain-fed cattle contains too much of the omega-6 fats (the kinds that can be proinflammatory and procancer when they are not adequately balanced with omega-3 fats).

Diet and Exercise Scientifically Proven to Stop Diabetes in 3 Weeks.

2011-02-07T06:00:00.000-08:00

The real solution is diet and exercise. According to a study published in the Dec. 15, 2005 edition of the Journal of Applied Physiology, 3 weeks of moderate exercise and a high-fiber, low fat-diet actually reverses type 2 diabetes in at least 50% of patients. UCLA head researcher Christian K. Roberts and 6 other researchers from California universities found that only 3 weeks of these easy lifestyle changes improves cholesterol and blood lipids -- 2 important factors in type 2 diabetes.

However, as New Scientist pointed out in their Jan. 13, 2006 online news feature “Three-week diet curbs diabetes,” the scientists’ examination of the diet and exercise regimen’s impact on the blood vessels themselves makes the study groundbreaking. They discovered that moderate exercise combined with a low-fat, high-fiber diet results in fewer free radicals and more nitric oxide in the blood.

Increased levels of nitric oxide and decreased levels of free radicals make your arteries open up more easily, which decreases your chances of developing atherosclerosis, which has just recently been linked to type 2 diabetes, as well as heart disease.

Protein Myth #10

2011-02-03T06:05:00.000-08:00

Protein is toxic because it increases levels of ammonia, which is toxic to the body.

Yes, ammonia is toxic, but a well-nourished body is quite good at turning it into harmless urea. Carnitine found in meat and other animal products helps to quickly detoxify the ammonia that each of us naturally produces in response to a high-protein meal. The toxicity of protein and the ammonia it temporarily generates is greatly exaggerated.

From: The Carnitine Miracle: Top Ten Protein Myths
By: Mark Hegsted of New England Regional Primate Research Center, Harvard University

Protein Myth #8

2011-01-26T08:03:00.000-08:00

High Protein Diets Impair Detoxification. Not really.

Detoxification is the body's process of eliminating metabolic waste before it damages tissues and causes disease. High-protein diets in no way impair detoxification. In fact, they enhance it. In my clinical experience, it is low-protein, high carbohydrate diets that impair detoxification, because they feed a yeast overgrowth that in turn pushes toxins into the liver and the rest of the body. I find that higher levels of protein-4 to 6 ounces of protein at least twice per day-is essential for a healthy gut and liver and for optimal detoxification. Sulfur-bearing amino acids like methionine, cysteine, and taurin-all crucial for detoxification-are lacking in low-protein and vegetarian diets.

From: The Carnitine Miracle: Top Ten Protein Myths
By: Mark Hegsted of New England Regional Primate Research Center, Harvard University

Protein Myth #5

2011-01-20T06:01:00.000-08:00

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Soy protein is equal in quality to animal protein. This is fallacious. Eggs, meat and dairy products all have superior protein quality compared to soy. Soy is low in the essential amino acid methionine. This limits its ability to promote tissue growth and overall health. Animal studies suggest that whey and meat protein are much more protective against cancer than soy protein. Soy protein has also been found to trigger type 1 diabetes in animals. I do not recommend soy protein as the chief source of protein in the diet. The only soy foods I recommend are miso, tempeh, and other fermented soy products. These fermented soy foods contain compounds known as isoflavones, which appear to have anticancer effects. Soymilk and tofu do not contain isoflavones in the form that is cancer protective, and soymilk contains phytates that block mineral absorption. Use of soy-based formulas has caused zinc deficiency in infants. Soy protein may lower cholesterol, but it does so in part by lowering beneficial HDL cholesterol.

From: The Carnitine Miracle: Top Ten Protein Myths
By: Mark Hegsted of New England Regional Primate Research Center, Harvard University

Protein Myth #2

2011-01-17T06:04:00.000-08:00

Eating large amounts of protein from foods such as meat can lower calcium levels in the body and weaken bones.

Not true. Recent research shows that meat-eating does not affect calcium balance. Isolated protein powders may contribute to the loss of bone density, but protein from food such as meat will not cause bone loss. Some studies even suggest that protein promotes stronger bones.

Protein Myth #1

2011-01-14T06:06:00.000-08:00

By: Mark Hegsted of New England Regional Primate Research Center, Harvard University

If we are in protein balance-a state where the body is not losing any more protein than it is taking in-we are said to be getting all the protein we need. False. We have to look at other measures. We must look at the overall measure of health. When most of my clients first come to see me, they are eating around 50 grams of protein per day. At that amount, they are not losing muscle mass. But when they increase that to 100 grams per day they feel much better. This is not because they were not in protein balance-they were, but now their protein supply is more optimal and therefore they are healthier. If you were given $100 per week to live on and you could, and that was all you spent, someone might conclude that was all you needed because you were in fiscal balance. But life could be better, even though you could stay in financial balance at that low an amount. Now suppose you were given $1,000 per week. You would again be in balance, but the quality of your life would be greatly enhanced. So it is with protein. By looking only at balance studies, we have decided that is the only thing that counts. Nutrition experts use protein to balance and raise beneficial HDL cholesterol. We must therefore think far beyond mere protein balance if we want to find the amount of protein needed for optimal health.

Protein Helps Curb Appetite

2011-01-12T06:10:00.000-08:00

According to research done at the USDA, eating enough protein at the end of the day is important for those who want to lose weight and maintain their muscle mass. The body needs protein throughout the night to build and repair itself, and a light evening meal may not give it enough protein to do so. So get adequate protein at every meal, including dinner.

Protein also has 30-40% more vagus nerve-stimulating ability than carbohydrates or glucose. Stimulating the vague nerve tells you to stop eating. This is why protein helps curb appetite. This is also one of the reasons it is easier to overeat starches and sugars than protein.

Crayhon, Robert. The Carnitine Miracle: the Supernutrient Program That Promotes High Energy, Fat Burning, Heart Health, Brain Wellness, and Longevity. New York: M. Evans, 1998. Print.

Protein

2011-01-07T06:00:00.000-08:00

Protein is like oxygen. You cannot just have some at dinner and think you have covered your needs for the day. It's like saying, "I am too busy to breathe this morning. I'll breathe later." You need protein in the morning, at noon, and at dinner. You decide the amount, but don't limit yourself to one protein-containing meal per day like so many do. Doing so limits your health.

We're on Twitter Too!

2010-12-01T11:22:00.001-08:00

We are now on Twitter!! Our name is PCHHypnosis and to receive our tips instantly, follow us there too!

Elevated Levels of Insulin Can Cause Heart Disease

2010-10-26T05:47:00.000-07:00

The #1 predictor of heart disease is not high cholesterol, not high blood pressure, but elevated levels of insulin. How can you tell? Look in the mirror. If you are heavier and shaped like an apple, you have high levels of insulin, and you are probably fast-tracking to an early heart attack. But you can still be thin and have elevated insulin. How can you tell? You have high triglycerides and low HDL cholesterol. This is why high-carbohydrate, low-fat diets can be extremely dangerous to cardiovascular patients even if they lose weight, because they often also see an increase in triglycerides and a decrease in HDL cholesterol levels.

Exercise to Keep the Weight Off for Good

2010-10-07T06:01:00.000-07:00

Exercise and cut your calorie intake if you want to lose weight. You can lose weight through diet alone, but you won't keep it off. Regular physical activity is the key to long-term weight loss. Exercise burns calories, increases your metabolism during recovery and helps maintain muscle mass. The harder and longer you exercise, the more calories you burn. During a typical aerobic workout (jogging or cycling, for example), you'll burn about 7-15 calories per minute (depending on your body size and intensity of exercise). Run or bike faster and you burn more calories. Exercise also increases your metabolic rate. You continue to burn calories at a faster rate after the exercise is over. If you train intensely, you'll also increase your use of fats during recovery. Finally, exercise increases, or at least helps maintain your muscle mass. Muscle is a calorie burner. The more muscle you have, the higher your metabolic rate will be. Exercise is important, but it must be combined with a healthy diet.
(Georgia Tech Sports Med. News. 9 (4): 3, 2001)

TRY THIS!

2010-08-30T05:55:00.000-07:00

Laugh; it's good for you!

Too much of the stress hormone cortisol makes your body store fat. Laugh off the day's stresses by taking a walk with one of your hilarious friends. You'll double your fat-loss efforts because moving your body throughout the day-not just during your morning workout-keeps the fat burning in force.

Foods That Blast Fat!

2010-08-17T05:49:00.000-07:00

Grapefruit!

Active Ingredient: naringin

We would never advocate a diet consisting solely of grapefruit (don't laugh, people actually do try diets like this), but eating some may help you get lean. It would appear that the responsible party is a compound called naringin, an antioxidant with fat-blasting properties. It's an ideal snack or a great addition to any meal.

Try this: Peel 1/2 of a grapefruit and separate the sections, then slice them in 1/2. Toss with 2 cups of spinach, 1/4 cup toasted pine nuts, 1/4 cup low-fat feta cheese crumbles and 1 tbsp red wine vinaigrette.

Slim Pickings

2010-08-09T06:05:00.000-07:00

By Monique Ryan, MS, RD

Lose up to 9 lbs. a year, easy!

Don't let dining out stall your fat-burning goals. Whether you're in the mood for Italian, Mexican or even fast food, there's always a cleaner option on the menu. Avoid gobs of hidden fat and over-the-top portions with these fat-saving meal swaps.

1. Spaghetti and Meatballs will most likely contain a fatty cut of beef that can tally up to 80 grams of fat per serving. Instead, opt for a Seafood Pasta tossed with olive oil, garlic and herbs. It's virtuallly free of saturated fat. Instead, the fats are polyunsaturated, the heart healthy kind.

2. Nachos Deluxe have a hefty dose of salt and 37 grams of fat per 11 ounce order. Blame the beef, cheese, fried chips, guacamole and sour cream for all of that unnecessary fat and sodium. Try Pico de Gallo (aka Mexican Salsa) instead. Use finely chopped tomatoes, onions, bell peppers and cilantro-which are all fantastic fat-burning foods.

3. Fried Crab Wontons, found in Chinese and Thai cuisine, pack in a whopping 36 grams of fat that you don't need. Steamed Vegetable Spring Rolls, however, are made with steamed rice paper reducing the fat by more than half. 2 fiber-rich rolls have only 12 grams of fat.

4. Fried and Breaded Fish Sandwich may seem healthy because of the fish, but the added batter bumps up the fat content to 18 grams per serving. A veggie wrap can be an obvious choice but most fast-food wraps use fat-laden sauces. Nix the mayo, and opt for low-fat mustard and pickles for flavor. Add chicken for protein to stay full longer.

10,000 Years Ago There Were No Grains on the Face of the Earth

2010-07-02T06:02:00.000-07:00

During mankind's evolution, our ancestors were exposed to 2 food groups only: low-fat protein and low-density carbohydrates (fruits and vegetables). As a result, this is what we are genetically designed to eat. When grains were first introduced into the human diet 10, 000 years ago, the archaeological record clearly reflects 3 immediate and dramatic changes in grain eating societies:

1. Mankind shrank in height from lack of adequate protein
2. Diseases of "modern civilization," such as heart attacks, first appeared.
3. Obesity first became apparent.

Nowhere is this clearer than in the comparison of Egyptian mummies to the skeletons of Neo-Paleolithic man. Ancient Egyptians were shorter by about 6 inches than Neo-Paleolithic man, probably because the Egyptians' protein consumption had dropped so dramatically.

How Does It Feel to be Hypnotized

2010-06-24T06:14:00.001-07:00

Most people move in and out of light trance states all day long. They daydream, remember, imagine, dwell on the past, dream of the future, replay conversations, carry on internal dialogue and more. Is it any surprise that most people come out of a controlled hypnosis process declaring they didn't "feel hypnotized"? They don't "feel" it, because it is a natural and familiar state.
Most people remain consciously aware of their surroundings while in hypnosis. Many will experience one or more of the following sensations. We make sure to inform our clients that any of these sensations are possible so they do not get caught off guard. The first time my wife was hypnotized, she was so alarmed by a sense of energy moving through her body, it shocked her right out of the trance. If you happen to feel one of these sensations, know that it is normal and a good sign that hypnosis is, in fact, taking place.

Sensations that are Associated with Hypnosis:

1. Tingling in fingertips, toes or limbs
2. A sense of lightness
3. A floating sensation
4. A sense of heaviness
5. A feeling of sinking into the chair
6. A sense of energy moving throughout the body
7. Rapid eyelid fluttering
8. An increase or decrease in salivation
9. A feeling of no-feeling (as if one's body has melted away

Porter, Ph.D, Patrick K. Discover the Language of the Mind: The Hypnotist's Guide to Psycho-Linguistics. Virginia Beach: Lifestyle Improvement Centers, LLC, 2004. Print.

The Fitness Rx Recipe for a Hot Summer Day!

2010-06-18T06:11:00.000-07:00

Cranberry Raspberry Breeze

1 tub Crystal Light raspberry ice flavor low-calorie soft drink mix

4 cups (1 quart) cold reduced calorie cranberry juice cocktail

1 bottle (1 liter) cold club soda

Ice Cubes

-Place drink mix in large plastic or glass pitcher. Add cranberry juice cocktail; stir to dissolve. Refrigerate. Just before serving, stir in club soda. Serve over ice.

-Makes 8 (1 cup) servings. Each serving contains 25 calories, 6 grams carbohydrate.

Calcium

2010-06-08T06:26:00.000-07:00

Some of the newest research into weight loss has centered on calcium and dairy products. It has been discovered that there is an obesity gene in human fat cells that is turned on and off by the presence or absence of calcium. When calcium levels are low, the gene is turned on and promotes fat production and energy storage. At the same time, the system that breaks down fat and burns energy is suppressed. When calcium levels are abundant, the obesity gene is turned off, fat production is decreased and breakdown of fat is increased, along with increasing thermogenesis, or calorie burning.
But calcium isn't the only thing that seems to be affecting fat loss and weight control. In most of the research studies done to date, subjects obtaining their calcium from dairy products have had significantly greater weight control, less fat and more lean body mass compared to those who get their calcium predominantly from supplements. This is likely due to a number of factors in milk that may affect protein metabolism and fat loss; factors not found together in any supplement or any food other than milk products. The fat in milk doesn't affect these special factors, so choose nonfat or reduced fat milk and yogurt, and small portions of cheese to minimize the unhealthy saturated fats in your diet.

High Protein

2010-06-03T06:05:00.000-07:00

There's no doubt about it, high protein diets help you burn more calories. A study conducted at Arizona State University East, illustrated the thermogenic property of protein. 10 subjects aged 19-22 years consumed either a high-protein or high-carbohydrate diet and then their energy-production was measured 2 1/2 hours after the meal. The researchers found that when compared to the high-carbohydrate diet, energy production was 100% higher on the high-protein diet. Over the course of the day, post-meal energy production on the high-protein diet totaled 30 more calories at each test time. The author speculates that if this energy differential actually lasted for the 2-3 hours after each meal (since each test point was 2 1/2 hours after each meal), the added thermogenic effect of the high-protein diet may have been as high as 90 calories. The high-protein diet contained 2 grams of protein per kilogram of body weight per day (about 1 gram of protein/pound/day).

It Takes Fat to Burn Fat

2010-05-25T06:18:00.000-07:00

This statement makes no sense if you are thinking calorically, but it makes perfect sense if you are thinking hormonally. Fat acts like a control rod in a nuclear reactor, slowing down the entry rate of carbohydrates into the bloodstream, and thereby decreasing the production of insulin. Fat also sends a hormonal signal to the brain, telling you to stop eating, which is another way it reduces insulin production.
Since it's excess insulin that makes you fat, having more fat in the diet becomes an important tool for reducing insulin. The best type of fat to add to your meals? Monounsaturated fat, like olive oil, guacamole, almonds, and macadamia nuts.

Always Eat Your Fruits and Vegetables

2010-05-18T07:36:00.000-07:00

Anyone can eat 1 cup of pasta, but it's hard work to eat 6 cups of steamed broccoli. Yet both contain the same amount of carbohydrates (due to the large amounts of fiber and water they contain which dilute out the carbohydrate). Why? Because fruits and vegetables are low-density carbohydrates. By eating primarily low-density carbohydrates, such as fruits and vegetables, you set up a natural control system that helps control the total amount of carbohydrates being consumed at any 1 meal. In addition, the fiber (especially if it's soluble fiber) in low-density carbohydrates helps slow down the rate of entry of carbohydrates into the bloodstream, thus lowering insulin secretion. On the other hand, grains, starches, pasta and bagels are very high-density carbohydrates (which means it's very easy to over consume them). This is why I recommend using high-density carbohydrates in moderation, as condiments, if you want to control insulin.

Not Everyone is Genetically the Same

2010-05-14T08:00:00.000-07:00

About 25% of the U.S. population is genetically lucky because they have a low insulin response to carbohydrates. These people will never become fat. They will always do well on any high-carbohydrate diet whether it's pasta, Snickers, or Twinkies. Unfortunately, the other 75% of the population isn't so lucky. As they increase the amount of fat-free carbohydrates in their diet, they increase the production of insulin.
Next time you look at that breakfast bagel, ask the question: "Do I feel lucky?" You have a 25% chance that you might be. On the other hand, you have a 75% chance that your morning bagel will be your worst hormonal nightmare.

Weight Training, Creatine and Slow the Aging Process

2010-05-10T06:29:00.000-07:00

Muscle mass, strength, and muscle cell function decrease with age. Aging causes loss of functional motor units (nerve and muscle cells), abnormal mitochondria (cell energy centers), nerve cell death and DNA destruction. Gradually, muscle cells lose the ability to repair damage, which causes further deterioration in muscle function. Weight training can partially restore lost muscle function in older adults. Mark Tarnopolsky and Adeel Safdar from McMaster University in Canada, in a review of literature, concluded that the combination of weight training and creatine monohydrate generated satellite cells that had the characteristics of young muscle. The satellite cells are integrated into the old muscle, which reverses many of the effects of aging. Adding conjugated linoleic acid supplements helps decrease body fat and increase lean mass. Creatine supplementation combined with weight training increases muscle nuclei (the genetic centers of cells), which also has the effect of making muscles "younger." They concluded that the combination of weight training, creatine monohydrate, and CLA has important anti-aging effects, but is not known how long these changes can be maintained.

(Applied Physiology Nutrition Metabolism, 33:213-227, 2008)

Carb Content of Pre-Exercise Meals Does Not Affect Endurance Performance

2010-05-03T06:20:00.000-07:00

Carbohydrates are the principal fuels for muscular exercise at intensities above 65% of maximum effort. The body uses carbs for fuel during heavy exercise because they provide useful energy faster than fats or proteins. Carbohydrate sources during exercise include muscle and liver glycogen (stored carbohydrate), carbs absorbed following meals, and the conversion of chemicals such as alanine, pyruvate and lactate into blood sugar by the liver. Many athletes eat high carbohydrate meals before competition or training, but we don't know much about the effects of carbohydrate complexity on performance. University of Hong Kong researchers found that the type and amounts of carbohydrates contained in the pre-exercise meal had no effect on endurance performance. They compared the effects of pre-exercise meals containing high and low combinations of glycemic index (the rate that a food increases blood sugar) and glycemic load (the total carbohydrate content of the food) consumed 2 hours before exercise on a 10K running performance. The subjects ran for an hour at 70% effort before taking the 10K running test. They burned more fat and fewer carbohydrates during exercise when they ate low glycemic index meals. The study only examined the effects of a single pre-exercise meal on performance, so eating the same meals several days in a row might have produced different results.

(International Journal of Sport Nutrition and Exercise Metabolism, 18:281-300, 2008)

Concentrated Fructose Increases Ab Fat

2010-04-26T06:12:00.000-07:00

Soft-drink serving sizes are 4-6 times larger than in 1970. The addition of high-fructose corn syrup (HFCS) to soft drinks makes them high-calorie, low-nutrient foods. The high-fructose loads from the HFCS are processed by the liver and end up largely as triglycerides (fats) stored in the fat cells, which promotes obesity. Many scientists blame the current obesity epidemic on the high intake of HFCS. A University of California, Davis study led by Peter Havel, found that overweight adults gained abdominal fat when 25% of their calories came from fructose. Subjects given glucose gained the same amount of weight, but it was more evenly distributed throughout the body. Abdominal fat deposition increases the risk of heart attack, diabetes and high blood pressure. Fruits and vegetables containing fructose are healthy foods because they are high in volume and nutrients and low in calories. Fructose in HFCS is highly concentrated, difficult to metabolize and promotes obesity and heart disease.

(Paper presented at Endocrine Society Annual Meeting, June 2008)

Brown Fat Might Be a Key to Weight Control

2010-04-22T06:27:00.000-07:00

http://www.solvingdiabetes.org/wp-content/uploads/2009/08/Brown-Fat.jpg

The human body contains small amounts of a calorie-burning tissue called brown fat (brown adipose tissue, BAT) that converts food energy directly into heat. White fat does the opposite: it stores energy. Increasing brown fat production might help people lose weight and control body fat. BAT promotes non-shivering thermogenesis, which generates heat and helps animals and humans adapt to the cold. It is turned on by the sympathetic nervous system, which is the body's fight-or-flight system for coping with stress and emergencies. BAT prevents weight gain by increasing metabolic rate following overeating. While BAT is important for temperature regulation in human infants, it was not considered a significant source of heat generation in human adults. Scientists developed a scanner called positron emission tomography (PET) to detect tumor growth. Patients are given radioactive glucose (sugar) that is taken up in metabolically active tissue such as cancer cells. By accident, scientists discovered significant amounts of metabolically active brown fat in adult humans during PET scans. Most human BAT is found in the neck and above the collarbones, with some around the spine and aorta (large artery leaving the heart). Individual differences in BAT may play an important role in human obesity. Several recent studies showed that activating the genes that control BAT production might help treat obesity.

(WebMD, August 21, 2008)

Caffeine Boosts Repeated Sprint Performance

2010-04-19T07:09:00.000-07:00

Caffeine is an effective supplement for increasing strength and power. It is currently legal in Olympic sports, but restricted in college and high school athletics. Most studies show that caffeine, even in moderate doses, boosts performance in high-intensity and endurance sports, reduces fatigue, improves concentration, and enhances mental alertness. Scientific studies disagree on the effectiveness of caffeine as a performance-enhancing supplement during high-intensity exercise. A British study led by Mark Glaister from St. Mary's University showed that caffeine (average of 385 milligrams) increased performance during repeated short sprints (12x30-meter sprints repeated at 35-second intervals). Caffeine boosted peak sprint performance by 0.06 seconds compared to a placebo (fake caffeine), an improvement of 1.4%. Caffeine also delayed fatigue during the workout by 1.2%. Caffeine didn't make the sprints seem any easier (perceived exertion), but it increased heart rate more than the placebo. Caffeine had only a small effect on repeated sprint performance. However, it could mean the difference between winning and losing.

(Medicine Science Sports Exercise, 40: 1835-1840, 2008)

Dark Chocolate Good For You

2010-04-08T06:58:00.000-07:00

Flavanols are antioxidants found in dark chocolate, vegetables, fruits, red wine and tea. They promote nitric oxide production by the endothelium-the cells lining the blood vessels. Nitric oxide (NO) is a vital chemical that promotes blood flow and helps maintain a low blood pressure and healthy cardiovascular system. The inner lining of the blood vessels release NO, which helps control blood flow to the tissues. Problems with energy levels, sexual performance and blood distribution are often due to the inability of the endothelial cells to secrete NO. Australian researchers found that feeding dark chocolate high in flavonols improves endothelial function as measured by post-exercise muscle blood flow, but did not influence the effect of exercise on body fat or fat metabolism. They concluded that dark chocolate is a wholesome food that promotes blood vessel health. It is high in calories, so don't eat too much of it.

(International Journal of Obesity, May 27, 2008)

Sugar-Free Soft Drinks Make You Fat

2010-04-05T05:52:00.000-07:00

Diet drinks have been around for nearly 50 years, but it hasn't helped our bulging waistlines. Diet Rite cola and Tab, the first generation of diet soft drinks, were introduced in 1958 and 1963 followed by Diet Coke in 1982. They didn't do much good because 66% of Americans are overweight or obese, an increase of more than 33% in 45 years. A study from the University of Texas Health Science Center at San Antonio found a marked relationship between the consumption of diet beverages and obesity. People consuming more than 21 sugar-free drinks/week were 90% more likely to be overweight and 100% more likely to be obese. Over time, increasing consumption of diet drinks also increased the risk of being overweight and obese. An exception to this was in people who exercised:they were able to consume more diet drinks without gaining weight. Scientists speculate that artificially sweetened beverages interfere with hunger and satiety signals in the brain, which causes people to consume more calories.

(Obesity, 16:1894-1900, 2008)

High-Sugar Diets Are Bad For You

2010-04-01T08:58:00.000-07:00

Americans eat about 300 more calories per day than they did 25 years ago-mostly in the form of high-sugar drinks and processed foods. We are also in the midst of an obesity and diabetes epidemic that seems to have no end in sight. Is there a relationship between the consumption of high-sugar foods and our creeping waistlines?
Australian researchers found that eating high-sugar foods (glucose or white bread) increased chemical markers of inflammation 3 times greater than eating complex carbohydrates (pasta). The subjects were lean, healthy, young adults, so the negative effects might have been even greater in obese people with diabetes. Diets high in simple sugars promote cell inflammation, which might increase the risk of chronic diseases such as diabetes and coronary artery disease.

(American Journal of Clinical Nutrition, 87: 1188-1193, 2008)

Lose Body Fat With a High-Fiber Diet

2010-03-30T06:14:00.000-07:00

If you want to lose weight, eat a diet low in fat and high in fiber. 25 scientific studies reviewed by Drs. M. Yao and Susan Roberts of Tufts University showed that people on high-fiber/low-fat diets lost 3 times as much weight as people who ate only a low-fat diet. The American diet is high in fat a low in fiber. We eat these high-fat meals because they taste good-most people would rather eat a steak or a piece of cake than some celery. People also tend to eat more food if it tastes good. Eat foods with a high water content, such as fruits and vegetables. Include several servings of foods containing whole grains. Be wary of foods containing hidden fats-their calories can add up fast. Consider taking a fiber supplement and a glass of water about 15 minutes before each meal. The fiber will bind to the water and give you a feeling of fullness.

(Nutr. Rev., 59: 247-258, 2001)

Build More Muscle

2010-03-24T09:27:00.000-07:00

Luckily, for those that are interested in building more muscle, muscle has a twofold cosmetic function. It not only helps you look leaner and stronger but also makes your body more metabolically active. Muscle burns calories just sitting there counting its change. It makes sense, though. Fat is metabolically inert. It's simply stored, like a bowling ball in a closet. It isn't useful until it's needed. Muscle, on the other hand is constantly demanding, "Feed me, feed me" a la the blood-drinking plant in the Little Shop of Horrors. The more muscle you have, the more calories you need just to maintain your present weight.

Cut Back on Carbs at Night

2010-03-23T07:39:00.000-07:00

Warning:
Carbohydrates are
NOT as cute as they
appear in the
image to the right!

It's a scientific fact that your body cannot burn fat when your insulin levels are elevated. It's also a fact that carbs cause insulin levels to go up. So, it's especially important to limit your carb intake of foods like bread, pasta, candy, juices, crackers and bagels in the evening after 6:00 p.m. Carbs consumed in the evening are more likely to be converted to bodyfat and/or reduce the amount of fat your body may burn during sleep.

Using the Treadmill to Drop Pounds

2010-03-15T06:11:00.000-07:00

The treadmill is the best health club machine for burning calories and cutting fat-it's better than stairclimbers, stationary bikes and elliptical trainers. It's not surprising that treadmill exercise has increased in popularity by almost 230% since 1990. What's the best way to burn calories on the treadmill? Walk slowly for an hour, or sprint for 5-10 minutes? Should you increase the elevation or run on the flat? Your goal is to burn as many calories as possible-the faster you exercise, the more calories you use. However, if you run or walk too fast, you'll run out of gas and won't use very many calories. As a rule, run or walk as fast as you can for 30-60 minutes. Boredom is your main enemy, so keep it interesting. Vary the exercise intensity during the session. Alternate between fast and slow, running and walking. Periodically, change the elevation. Use music to help you change pace-go fast while the music is going and slow down between songs. Use the built in programmer; it will automatically change the speed and elevation during the work out. Finally, visualize yourself running in the park.

(Yahoo Health, Dec. 6, 2001)

Check Out our Product's Page to Continue Your Success From Home!

2010-03-10T12:14:00.000-08:00

https://www.positivechanges.com/cgi-bin/commerce.cgi?display=home

Deep-6 the Potato Chips!

2010-03-10T06:27:00.001-08:00

Eating 8 ounces of conventional potato chips is like adding 12 Tablespoons of vegetable oil and a teaspoon of salt to an 8 oz. potato. However, consider this: you would have to eat 2 quarts of plain, unbuttered popcorn to get the calories in 1 oz of chips (about 15 chips). By substituting, you save 10 grams of fat. Of course, if you "need" your chips, try the Baked Lay's Potato Chips that can be found at better grocery stores everywhere.

Count "Portions," Not Calories

2010-03-02T06:11:00.000-08:00

There aren't many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting "portions." A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrates typically contains between 100-150 calories. For example, 1 chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrates.

Pump Iron and Lose Body Fat

2010-02-25T06:08:00.000-08:00

Weight training should be a central part of your weight control program. Weights increase lean body mass, which is the most important tissue for increasing metabolism and burning calories. According to University of Maryland researchers, training with weights for six months will increase your resting metabolism by 7%. Weights are particularly important as you age. After age 30, you lose about 1/3 pound of muscle every year. That slows down your metabolism because every pound of muscle burns 30-50 calories per day. Try to lift weights 2-3 times a week, doing at least one set of 8-10 reps of 8-10 exercises. Do more if you have the time and motivation. Combine weight training with an aerobics program, such as walking, jogging, cycling or group exercise. Do at least 60 minutes of moderate physical activity every day.

(USA Today, July 12, 2001)

Not All Vegetables Are Low Fat

2010-02-23T06:56:00.000-08:00

It's hard to believe it by looking at an ear of corn, but most of the fats in processed foods come from vegetables. Still, it takes about a bushel of corn or most other vegetables to make a bottle of vegetable oil, but the fat content of certain vegetables (or fruits, depending on what botanical school of thought you're from) like avocados and olives is enormous. An average avocado derives about 86% of its calories from fat while the number for olives is even higher at about 95%.

Do Aerobics in the Morning!

2010-02-15T06:25:00.000-08:00

The temptation to eat muffins and drink coffee may be overwhelming (just as looking in the mirror, rubbing your belly, and grunting might be), but doing some form of aerobic exercise for just 20 minutes, first thing in the morning, is more effective in burning fat than a full hour of aerobic exercise performed later in the day after you've eaten a few meals. You see, after an overnight fast, blood-sugar levels are low, as are carbohydrate reserves. Exercising before you eat causes the body to dip right into stored fat to come up with the energy required to make it through whatever rude awakening you've subjected it to.

Be Wary of Fatty Fish

2010-02-01T07:11:00.000-08:00

Not all fish are low in fat. The fat content of fish varies enormously depending on the species, but generally, the fish are fatty because either they're cold-water fish (they need more insulation), or they've been packed in oil. Let's set some parameters first: lean fish have under 5 grams of fat per 3.5-ounce serving, while those that have more than 5 grams of fat should be considered fatty. (There aren't many truly fatty fish, i.e., those that have more than 10 grams of fat per serving, but there are a few, such as herring, mackerel, salmon, pompano, sardines, and shad.) Feel free to indulge in lean fish like cod, flounder, haddock, monkfish, orange roughy, perch, pike, red snapper, rockfish, sea bass or tuna. Fish that you may want to avoid or eat only occasionally include: catfish, shark, and bluefish as they all contain between 5-10 grams of fat.

Cholesterol is NOT Fat!

2010-01-29T06:51:00.000-08:00

Cholesterol has nothing to do with the fat content of a food. Cholesterol is chemically a steroid (not the anabolic type, of course), and it's produced by the liver. Only animal products contain it. Consequently, a food item can have no cholesterol yet be high in fat. Conversely, something can be high in cholesterol yet low in fat, such as shrimp. Despite the difference in fat and cholesterol, a diet high in fat, particularly saturated fat, can indeed raise cholesterol levels.

Watch the Fat Content

2010-01-28T07:58:00.000-08:00

Most of you have heard a gram of fat contains roughly nine calories while a gram of carbohydrates or protein contains just four. For years, dietitians and scientists alike assumed one calorie was pretty much like another, and if you ate too many of them, they'd all end up being stored as fat. It turns out that's not necessarily true-it seems the body can convert dietary fat calories into body fat more easily than it can convert carbohydrate calories or protein calories into body fat. Studies at the University of Massachusetts Medical School point to the following: if you eat 100 calories of carbohydrate, it takes the body about 23 calories just to process it. The energy "cost" to digest protein is even higher. However, if you eat 100 calories of fat, it takes the body just 3 calories to process it and deposit it, most likely on your hips, rear, or waist. So by switching to protein instead of fat, you're not only saving yourself from eating extra calories, you're also ingesting food that's more difficult for the body to store as fat.

Phillips, Bill. "Tips Everyone Who Wants to Look and Feel Better Should Know."

Check Out January's EZINE!

2010-01-26T06:48:00.000-08:00

http://www.positivechangestoday.com/ezine/

Mom Was Right: Breakfast is Most Important Meal

2010-01-25T06:43:00.000-08:00

Many people trying to lose weight skip breakfast so they can save some calories. This is a big mistake. Blood sugar is the body's most powerful hunger signal. During sleep, your body uses much of the carbohydrate stored in the liver that help maintain healthy levels of blood sugar. If you skip breakfast, low blood sugar triggers the hunger center in your brain. The hunger signals can be so powerful that you overcompensate and eat too much at lunch, or snack for the rest of the day. University of Colorado researchers headed by Dr. Holly Wyatt, found that people who eat breakfast maintain weight loss better than those who don't. In the study, breakfast eaters burned up more calories during the day-probably because they had more energy. Eating breakfast-particularly if it contains some protein-can hold off the hunger monster for hours. Your body converts the amino acids from proteins into blood sugar. Aminos act as tiny blood sugar time-release capsules that can keep you from overeating.

(Obesity Res. 10: 78-92, 2002)

Meal Replacements: Great for Weight Loss

2010-01-21T06:46:00.000-08:00

At least five studies in the last two years showed that low-calorie meal replacements are among the best ways to lose weight and keep it off. Lifestyle changes are much easier if you don't have to think about them. Drinking a weight loss beverage is simpler than cooking a low-calorie meal at home. The real key to weight loss is keeping the weight off permanently. That's not so easy. Most long-term weight loss studies show a one-year success rate of around ten percent. However, several studies in the US and Europe have had resounding success with diets based on meal replacements.
University of Nevada, Reno, researchers found that weight loss programs that used meal replacements worked just as well as programs led by nutritionists that did not use the meals. Keep it simple when you're trying to lose weight. The less you have to think about preparing meals the more willpower you'll have.

(Obes Res., 9 (Suppl. 4): 312s-320s, 2001)

Calcium: Important for Weight Loss

2010-01-18T08:40:00.000-08:00

Weight loss gimmicks come and go. But, one idea that won't go away is that eating enough calcium in your diet is important for weight loss. The concept was discovered by accident when Purdue University researchers studying bone density in women discovered a link between calcium intake and body fat. Women who ate the most calcium weighed the least. Other studies showed that low calcium levels trigger the body to produce parathyroid hormone (increases calcium levels). This causes the body to concentrate calcium in fat.
Unfortunately, it also promotes fat storage simultaneously. Animal studies showed that high calcium diets decrease fat storage and increase fat breakdown and metabolic rate. Dairy calcium (nonfat milk) works better than calcium supplements for cutting fat. While these studies are promising, you will not look like a supermodel by downing a few calcium pills. Currently we put calcium in the category where it can't hurt and might help.

(Nutrition, 17: 684, 2001 and Tufts Univ. Health Fit. Newsl. July, 2001)

Success Story! Jim Gigandet from Woodburn, Oregon

2010-01-14T07:38:00.000-08:00

My name is Jim Gigandet and I go by Jimmy G. I live in Woodburn, OR and I'm retired. I've been smoking for over 50 years. I smoked 5 packs a day and when I went to Vegas to have fun, I smoked a carton a day. I would even smoke in the middle of the night. I woke up about every 2 hours and would smoke 3 or 4 cigarettes, that's almost a pack just in the middle of the night. I smoked with everything I did. If I couldn't smoke while doing it, I didn't do it. I even smoked while in the shower. I would lean my head out and take a puff every few minutes or so.

I can't actually say there was anything that I didn't like about smoking. I loved it and I enjoyed every cigarette that I ever smoked, there were even times when I was smoking 2 or 3 cigarettes at a time. I didn't however like the fact that I couldn't stop smoking. To be completely honest, it pissed me off. It was frustrating that there was something else that controlled my life besides me. I probably tried quitting at least 200 times in my life.

My doctor told me about 4 years ago he couldn't believe I was living. I tried everything to quit smoking. I've done the patches, at one point I had 5 patches on and the directions said that if you had on more than one you'd end up with a heart attack and I was smoking even when I had the patches on. I have personally tried every program to quit. I tried Chantix and was almost able to give them up because it allows you to smoke a few cigarettes in the beginning while doing the program, but I would think about smoking all the time. I tried to quit using Nicatrol which comes with this cartridge that carries nicotine in it which I call my "binky". I almost always had it in my mouth and I was addicted to it just like I was addicted to cigarettes. My wife hated how I would act when I tried to quit smoking. She said I would be very grumpy so I would start smoking again, to please her of course.

I called Positive Changes after I saw an ad in the paper. I had just had a heart attack that my doctor said was due to smoking. He felt horrible for not thinking of putting me on heart medication prior to my heart attack because it is not uncommon for heavy smokers to have heart problems. I'm a believer in positive thinking and this program is absolutely fantastic. I tried hypnosis 40 years ago and ended up quitting for about 4 months but I didn't have any reinforcements. They were all about the negative; your hair stinks, it's not good for you, etc. At Positive Changes, they are all about the positive. I think it's so positive.

I recommend this program to everyone. I haven't had a cigarette since my first hypnosis session at Positive Changes. This program made it easy to quit. The key to everything is to listen to your sessions, you're wasting your time if you just come in, go to sleep and don't listen to them. I'm retired so sometimes I would listen to them up to 5 times a day. I honestly believe that I am a non-smoker for life. I didn't really have any urges or cravings because I don't think about smoking. That's the difference between Positive Changes and other programs. You just don't think about smoking and if you do, you just take 3 deep breaths and it goes away. Even being around smokers doesn't tempt me. I love to play poker and being in the casino is easy. I think the smoke stinks now which is funny because I never noticed it before.

I have no idea of how to spend my time now. I used to spend so much time smoking. I play more golf and I'm on the computer a lot. I like to play on line poker, for no money of course. I also sleep a lot more now than I ever did. I haven't gained any weight this time like I did in the past when I would try to quit smoking.

My doctor is so pleased. He never thought I would quit. He said I was too hyper and in the past when I would try, my blood pressure would shoot up so high because I was anxious. Even having emphysema didn't stop me from smoking. Now that is not getting any worse and my horrible smoker's cough is almost gone.

If you come into the program, and I highly, highly recommend you come in, listen to your sessions and I guarantee it does work. I come in here and see all these people from different walks of life here for all different reasons. I don't know who they are but it's working for them too. The cost of the program is a small amount of money if you think about how much I've spent on cigarettes. It's really a great thing for everybody. My wife is happier. She didn't like the smell even though I smoked outside. Now that she's happier, it makes me happier. I just highly recommend Positive Changes and that's all I have to say.

How Does It Feel to be Hypnotized

2010-01-13T07:55:00.000-08:00

Getting Organized For the New Year

2010-01-12T06:21:00.000-08:00

By: Fran Spelgatti

Is clutter causing stress in your life? Do you look around at a messy house or workspace and feel like there’s no bottom to the mounds of junk? Do you find yourself missing appointments or forgetting engagements?

Then you need to get organized!

It’s been said that lack of organization is one of the major causes of stress today. It’s certainly true that feeling unorganized can leave you feeling ineffective and overwhelmed. For some of us, organization comes easily. Others of us, however, look at those people with envy, only wishing we could be as calm and collected as they are. The good news is, you can. It just might take a little more creativity on your part.

Maybe cutting the clutter is your New Year’s resolution. Whether it is or isn’t, though, today is always the perfect time for positive change in your life. Plus, a little organization might be all you need to help you reach your other goals this year. On that note, here are a few tips for getting organized in 2005.

Put Your Mind in Order: Before beginning the monumental task of getting your life in order, it’s a good idea to take a moment and get your mind in order. Replace thoughts of panic or depression with thoughts of your organized, clutter-free future. Try some self-hypnosis or a Hypno-Acceleration™ to get yourself in the right state of mind.

Prioritize: You’ll only complete the important tasks if you know what the important tasks are! That means it’s important to sit down and make a list of your priorities. This also keeps you from neglecting major responsibilities because you’re putting out daily “fires” — i.e., forgetting to pay the mortgage because you got sidetracked looking for a lost CD.

Prepare: Try spending 10 minutes at the beginning of your day organizing your thoughts, goals and tasks. Taking just a few minutes to prepare often saves hours of wasted time later.

Simplify: Keep tasks as simple as possible. Learn the easiest, most effective way of completing your duties and then repeat that process. You’ll gain nothing by making things more difficult than they need to be.

Clump: On a related note, simplify your life by clumping similar tasks. If you have several errands to run, plan to do them all at that same time, rather than going out several times. When going from one room or office to another, save yourself some extra steps by collecting everything you need to take to that room and putting it away while you’re there.

Keep Track: It’s hard to be organized if you can’t keep track of what’s been done (or not been done). Find a system with which you’re comfortable and practice using it every day. A simple “to-do” list is often the easiest and most convenient way of keeping track.

Organize Your Home: To put it bluntly, it’s hard to get your life organized if your home is a mess. Getting a grip on your organization at home will naturally help you get organized in your work, your school, and your life in general. So get rid of the clutter!

Organization doesn’t happen overnight. Hopefully, though, these tips will help you have a happier and more clutter-free New Year!

The CD process MM-008 - Turning Procrastination into Motivation - Practice the eight steps to transform procrastination into the motivation you need to complete tasks, start new projects or live the healthy lifestyle you always dreamed of.

Don't Cheat on the Stairclimber!

2010-01-11T06:44:00.001-08:00

People love the stair climber machine because it helps cut fat and develops endurance and muscle power at the same time. Also, you can watch TV, read a magazine, or talk to your friends while getting in a workout. Are you really pushing yourself or are you just going through the motions? Stairclimber machines provide plenty of ways to cheat, so it's easy to get almost no exercise. If you hang onto the rails so hard that your hands turn white, you're robbing yourself of the calorie-burning potential of the machine. Don't take small baby steps; instead make large steps working through a full range of motion. Studies show you'll burn far more calories and better work your glutes and quads. Don't hunch over the bar when you climb. Not only do you burn fewer calories than when you stand upright, you also risk back injury. Finally, push yourself. The harder you work, the more calories you burn. To lose fat through exercise, it's best to do it the old-fashioned way-earn it!
(www.nutricise.com, Dec. 6,2001)

Best Exercise Intensity-Fast or Slow?

2010-01-07T06:15:00.001-08:00

Many people mistakenly believe the best way to lose weight through exercise is to train at a very slow pace for a long time. This notion came from Scandinavian studies in the 1960's that showed the body used more fat when exercising very slowly than when training more intensely. Some people interpreted these results to mean that low-intensity exercise is better for losing fat. This notion is nonsense! You lose fat by burning more calories than you take in. You'll burn many more calories training intensely than exercising slowly. The body doesn't metabolize fats by themselves. Rather, fat metabolism is integrated with carbohydrate and protein metabolism. Even if you used more fat during exercise, fuel storage balances itself out according to energy balance-calories in versus calories out. Intense exercise causes you to burn more calories and fat after the exercise is over. So, to lose fat, work harder and burn more calories.
(eDiets.com, June 1, 2000)

Include "Healthy Fats" in Your Diet

2010-01-06T08:12:00.000-08:00

For nearly 20 years, we've been told to cut calories and fat when trying to lose weight. However, many recent studies have shown the value of including healthy monounsaturated fats-found in olive an canola oils and nuts-in the diet. People on the so-called Mediterranean diet seem to live longer and have fewer problems with obesity. A study from the Brigham and Women's Hospital, Boston, confirmed the value of including some healthy fats in the diet. 60 patients at low-calorie diets that contained very little or moderate amounts of fat. Both groups lost the same amount of weight at 6 months. However, at 12 months, the patients on the moderate-fat diets lost 9 pounds; those on the low-fat diets gained all their weight back, plus an extra 6 pounds. At 18 months, 54% of the moderate-fat group was still dieting. The moderate-fat intake group lost the most body fat, body mass index (ratio of height to weight) and waist girth.

(Int. J. Obesity, 25: 1503-1511, 2001)

Olive Oil-The Fat Burning Oil

2010-01-04T09:07:00.000-08:00

Fat has twice the calories of carbohydrates, so how can eating fats help you lose weight? During metabolism, your body breaks down foods in chemical processes that release energy. Other reactions capture this energy and store it as fat, glycogen, or energy forms the cells can use very rapidly (ATP and creatine phosphate). The body can burn off excess energy by turning on chemicals called uncoupling proteins (UCPs). These cause your metabolism to lose energy as heat rather than storing it. Spanish researchers showed that rats given olive oil-a monounsaturated fat-increased the activity of UCPs in fat and muscle tissue, which increased their metabolic rates. Olive oil is a central part of the Mediterranean diet, which is also high in lean meats, fish, whole grains, fruits and vegetables. Many studies show that this diet promotes health and helps fight obesity. The effects of olive oil on UCPs may explain why the Mediterranean diet works so well. (Am. J. Clin. Nutr. 75: 213-220, 2002)

Success Story: Dallas Little from Bellevue, WA

2009-12-31T08:05:00.000-08:00

My name is Dallas Little and I live in Seattle Washington. I am 34 and I am a Sous chef. I first heard about Positive Changes on the radio. I was feeling stressed and run down all the time, weighing 430 1bs was taking a toll on me. I was embarrassed; being this big people always looked at me. Having to go on a plane and having to get the seat belt extension was very embarrassing for me. I was the heaviest I have ever been in my life and that is when I came to Positive Changes. When I had my first visit with Positive Changes I set a goal to lose 100 lbs in the first year, and the next 100 lbs in the second year. This is something my evaluator and I decided I could accomplish. I have lost 195 1bs in 7 months. It's only taken me 7 months to accomplish what I thought would take two years!! !!! My pant size has gone from a size 54 to a size 34, even my shoe size has gone from a 13 to a 12 and now the 12's are loose.

I have been overweight ever since about after high school and I never have tried any traditional weight loss methods. I would try to cut back and eat less and try to exercise but the motivation was never there and I wouldn't last more then a couple of days. I would give up and say, "forget about it".

Coming to Positive Changes made it very easy. It's like I am not doing anything. Obviously I am doing things, like going to the gym and making better choices, but the ability to make these changes have been effortless. It's my lifestyle now. It's like a switch has been turned on where I have lost l95lbs and still losing. It's been very easy and completely effortless.

After my very first session the first thing I did was go straight to the water. I wanted water like never before. I had started going to the gym about 2 weeks before I started, but it made going to the gym much easier. Before coming to Positive Changes it had been more of an effort to get myself to go to the gym, it was like a chore. After my first session my motivation to go to the gym became effortless. I also started eating vegetables and I never ate vegetables before I started my program. I started eating asparagus and spinach which I would have never touched before. I even began to feel differently after I started even though I was still very large, I began to carry myself differently. I felt different emotionally and I could feel the weight coming off I felt a complete 180, it gave me the confidence to keep doing what I was doing. I knew I was on the right path.

My weight loss has been very consistent. My evaluator told me the average person loses between 1-3 pounds a week and I was easily losing lO-l5 lbs a week for the first 3 or 4 months and now towards the end of my weight loss it has been the 1-3 lbs a week. I noticed a change in my behavior right away. Some of the biggest changes that I have noticed from the beginning are that I am able to leave food on my plate, and not have to eat everything that I am given. I am a Sous chef and I am around food all the time and before I would snack all day long and still take my lunch break and eat even more. It was never ending. My eating was out of control and now I am in control. I don't snack anymore and on the odd occasion that I do because of my erratic work schedule I will choose a healthy snack likes nuts, fruit or a protein bar. Before hypnosis I would have grabbed a candy bar, cookies or cake. My cravings are also gone. I no longer crave certain types of foods like I did in the past. I used to eat a lot of deep fried foods, like chicken strips, fish and chips, but I no longer eat those types of foods, they have no appeal to me any more. Every once and awhile my wife and I will go out to a pub and she will get the fish and chips, but I will get the blackened salmon. I look at those foods and see how greasy they are and go, "Yuck! They don't look good to me anymore." I used to drink soda all day long as many as 6-10 per day and now I don't drink any. I also used to drink a lot of coffee and now I don't drink that anymore. Once in awhile, I will have a Chai tea, but water is what I drink all the time now. I don't miss those things and I don't feel deprived at all!

With Hypnosis I eat what ever I want, I don't feel restricted but I want the healthier foods now. My wife and I have a standing Friday night date night and we will go out for dinner where I will eat less of what I would have in the past and I don't eat the same things all the time. I will have some steak or pasta but its much less and it will be the pasta with fresh Salmon instead of the heavy creamed pasta dishes.

I saw my doctor after the first 3 months because I had already lost about 1OO lbs at that point. He didn't recognize me at first! I get a lot of that now! People look at me and go, "Dallas, is that you?", then they see my neck and my tattoo's and go, "oh yeah that's you." I was concerned because I had lost the weight so fast and so easy I wanted to make sure I was healthy. I told my doctor what I was doing and he gave me a thorough check up and my blood pressure was good and he said I was doing great and to keep doing what I was doing! I now have lost another 100 pounds since that visit. Losing the weight has even helped with my asthma. I used to get my inhaler refilled once a month, and it's been over 4 months since I have had to refill it. I used to avoid certain foods because they would cause severe stomach problems that I would go through a big bottle of antacids every week. I was concerned I had acid reflux. I have not had to buy a bottle of antacids in 7 months!

My stamina is much better then it was before I lost the weight. Just walking up a hill I would tire out and be out of breath and need my inhaler. Now I walk, ride a bike, and I can do it as long as I want to. I could walk all day long if I wanted to and not have to stop. I am on my feet all day at work, and before my feet would hurt real bad at the end of the day and be real sore on the bottom. Now my feet are fine. My wife and I like to camp and hike and before my wife would always have to stop and wait for me now I have to stop and wait for her which is kind of nice!

People that I haven't seen in a couple months or even those I see every few weeks say to me that every time they see me I am smaller and say that I am going to widdle down to nothing pretty Soon! I can't believe they are saying that about me. The weight loss has given me more confidence. When you are as overweight as I was, it is always there, you can't get away from it. It always affects your confidence because you're afraid or worried that it's going to negatively effect what ever situation you are in. My size was the first thing people would see, like 'here comes the fat guy. Now that that is gone there is a glow of confidence that I did it and I'm feeling better and I'm not going back. This is the new me! It has even made a difference in my job; I received a promotion which I think I would not have gotten had I still been overweight. I think they would have been hesitant to give it to me because of the long hours and thinking I wouldn't be able to endure the 14-l5 hour days.

My relationship with my wife is much better; she was always worried I would get diabetes or that I would have a heart attack at a young age. It was always an undercurrent. She was always nice and would never say anything up until the very end where it was 'ok I've got to make some changes because of heath concerns. Now you can see she is happy as can be, and probably, hard to believe, happier then I am about my weight loss and improved health. She has been very supportive throughout this whole process.

My self confidence and self esteem has gotten so much better. My company sent me back to Georgia and for the first time when I got on the plane, I didn't need the extension. It was a very exciting thing for me emotionally, 'it was like 'Wow and I had room to not only wear the belt but had to make it tighter because it was too big! !!!! It felt AWESOME!!!!! I don't think anyone on that plane knew how I felt at that moment. It felt so good!!! I don't think people can really understand unless they have been in that situation. It's really hard to put into words what an incredibly moving, life changing experience this has been for me not to have to use the seatbelt extension. In the past I would have always thought about it before taking a trip. I would get on the plane knowing I would have to ask for the extender and I would be so embarrassed knowing everyone was looking at me. Before I got up to 430 lbs, I used to travel a lot, all over the world, and once I got that big I didn't want to travel anymore. My weight kept me from traveling because it was so embarrassing trying to squeeze myself into the seat and over flowing over into other people's seat. I felt people were thinking to themselves 'why does this guy eat so much that he needs an extension belt. Now I am looking forward to traveling back to Pennsylvania to visit my family next month who haven't seen me in 4 years. It's going to be a big surprise.

One thing that is on my list to do which I couldn't do before was to take swing dance lessons with my wife. I physically wouldn't have been able to do it, nor would I have wanted to. Now it's something I look forward to doing in the near future for our 5th wedding anniversary party that I am planning. I also started taking Yoga a couple of weeks ago which I would have never been able to do before, even if I had wanted to. I couldn't imagine trying to get my legs in those positions at 43O lbs. Since losing the 200lbs I am getting a lot more attention from women, my wife comments on that sometimes so I notice that I get a lot more attention in that area of my life where before it was attention because of my size, not because someone else found me attractive.

My new goals since losing 200 lbs are to get more toned and I'm looking for that 6 pack of abs!!! That's what I'm striving for now! I know it's going to happen. I also am thinking that a part of me wants to get into some rock climbing. It's definitely something I could not have done at 43O lbs.

The cost of my program was absolutely worth it. I probably spent more money on food before I started this program then what my program cost. I think the cost is actually cheap compared to the extension of my life. I am going to live a healthier and longer life now. I don't think you can put a price on that! I am actually spending less money on food, so much so, that I was able to buy a car. The money I am spending now on my car payment is the amount of money I was spending in extra food each month!!!!!

I absolutely believe my weight loss will be permanent and I would recommend this to anyone who wants to lose weight because its non evasive, no risky surgery and you are not stuck buying someone's food for the rest of your life. You are not restricted by what foods you can or can't eat. I eat what I want, which is the beauty of this program. It gives you the sense of having what you want without guilt or feeling restricted. You just naturally go for the healthier foods. I don't feel like I am on a diet, it's a lifestyle change for me!!! The most valuable thing besides the health benefits is that I now have the confidence to succeed in what ever I do. When I see that I can loose 200 lbs in 7 months it makes me believe I can do most anything.

Exercise for the Long-Term

2009-12-28T07:37:00.000-08:00

Exercise With Ease

2009-12-22T07:23:00.000-08:00

30 Advantages To Rebounding

By Michael J. Porter Jr., CHT.

Rebounding is one of the easiest, most effective ways for you to shed fat, tone your muscles and stay healthy. It improves strength and flexibility while providing a low-impact aerobic workout that can be done nearly anywhere, anytime. In fact, it’s so good for you, Morton Walker, DPM, has compiled a list of 30 benefits you can get just by rebounding a few minutes a day:*

It increases the capacity for the respiration.
It circulates more oxygen to the tissues.
It establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
It causes muscles to perform work in moving fluids through the body to lighten the heart’s load.
It tends to reduce the height to which the arterial pressures rise during exertion.
It lessens the time during which blood pressure remains abnormal after severe activity.
It holds off the incidence of cardiovascular disease.
It increases the functional activity of the red bone marrow in the production of red blood cells.
It aids lymphatic circulation, as well as the flow in the veins of the circulatory system.
It encourages collateral circulation.
It strengthens the heart and other muscles in the body so that they work more efficiently.
It allows the resting heart to beat less often.
It lowers elevated cholesterol and triglyceride levels.
It stimulates the metabolism.
It promotes body growth and repair.
It tones up the glandular system, especially the thyroid to increase its output.
It adds to the alkaline reserve of the body which may be of significance in an emergency requiring prolonged effort.
It chemically attains absolute potential of the cells.
It reserves bodily strength and physical efficiency.
It expands the body’s capacity for fuel storage and endurance.
It improves coordination through the transmission of nerve impulses and responsiveness of the muscle fibers.
It affords muscular vigor from improved muscular fiber tone.
It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
It enhances digestion and elimination processes.
It allows for better and easier relaxation and sleep.
It results in a better mental performance, with keener learning processes.
It curtails fatigue and menstrual discomfort for women.
It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
It tends to slow down aging.
It reduces the likelihood of obesity.

* Walker, M., DPM. “Jumping For Health.” Townsend Letter for Doctors. 1995, p. 3-4.

This article is not intended to diagnose, treat, cure or prevent disease. As always, check with a doctor before starting any treatment program. For more information on using guided relaxation and creative visualization to aid healing and enhance your quality of life, call Positive Changes at 1-877-POSITIVE.

December EZINE!

2009-12-21T14:21:00.000-08:00

Check out our new EZINE and read success stories, nutritional facts and more!

http://www.positivechangestoday.com/ezine/

A Very Interesting Article Pertaining to the Connection of Medicine to Hypnosis

2009-12-15T07:25:00.000-08:00

Hypnosis Going Mainstream: Doctors Urged to Use Hypnosis to Alleviate Patient Pain During Some Procedures

According to the article, "It is time for hypnosis to work its way into the mainstream of British medicine," said David Spiegel of Stanford University.

Here is the link:

http://www.naturalnews.com/026900_hypnosis_doctors_medicine.html

The Olmstead's Success Story!

2009-12-09T06:54:00.000-08:00

Our names are Scott and Lisa Olmstead, we live in Granville, Ohio, and together we lost 123 pounds, in 6 months with Positive Changes Hypnosis.

Bottoming Out

We had wanted to lose weight for quite some time and even did research with the other major weight loss centers. We were always too into eating to do a real strict diet plan. We had tried here or there but nothing really stuck. Basically we hadn’t bottomed out to the point where we wanted to commit to something and really see it through. We would plan such big meals that when we ate spaghetti, you needed a fork lift to get it over the table. We used to eat until we were miserable, sick from eating too much. We really felt like we were too stupid to stop. But that feeling was coming to an end. Our daughter graduated from college in May of 2007. That was when Scott bottomed out. He had a suit on and just felt sloppy. He knew nobody was saying, “Who’s your Dad, is that fat guy over there?”, but he really felt like he looked embarrassing. There he was wearing a size 48 waist and unable to really enjoy his daughters achievement.

Remembering Success from the Past

We had a family friend who was a dedicated chain smoker; he literally lit one cigarette off of the other. One day while at a get together for golf he bragged that he had smoked his last cigarette. We looked at each other and asked, “Is that under 45 minutes or over?” He went on to tell us he was hypnotized. It seemed like an incredible story at first, but we never saw him smoke another cigarette. Now 28 years later while hinting around that we needed to lose weight we came across an ad for Positive Changes Hypnosis , so we visited the website and read lots of testimonials, but we were curious about how it could work for weight loss. We truly felt this might be perfect because it would fix what is in our heads, what needed fixed. Not what food we were eating, but why we were eating it. We knew it worked for quitting smoking and we felt we needed more information so we scheduled for the free consultation.

After the First Session

We started noticing changes after the very first hypnosis session. We were sleeping better at night even joking with our hypnotist that they should give away the weight loss program and really charge for the phenomenal improvement in sleep. Our eating habits also changed in a way that would never have been possible on conventional diets. We very rarely snack. We eat balanced meals that involve more fruits and vegetables, but the best part is the smaller portions! We stop eating when we were full, not because our plates are empty. Scott used to suffer at night from gastro esophageal reflux disease (GERD), he literally used to lay there and think he was going to drown in his own vomit while he slept. When he traveled with his local hockey team it was a bigger problem because he would always eat big meals, mostly steaks and when he did he would get a big air pocket in his chest and it was hard to breathe and he would tear up. It almost felt like he was having a heart attack. The trainer would even check on him after meals because of all the pain he would have while eating. Now he travels with the team, eats whatever he wants and enjoys every bite. This last year they asked him how it went away and his only response it is, “It had to be the hypnosis.”

Maybe this was the wrong time to start?

Our son is a college football coach so we go to all the games and we had to go tailgating, of course that means; brownies, cookies, beer. At first we thought this might be the wrong time to start the program because of our planned activities. We were afraid it might sabotage our success. Thankfully, that was not the case. We continued to lose weight-an average of 7 pounds a week, and all we could think is, “If it is this easy now it is going to be super easy in the summer!” We were able to attend family functions and not feel deprived. We watched as a family member put himself on a strict diet. He even had to travel with his own food, and at that point we made a decision we would never do anything that made us stand out like that. We wanted something that would allow us to live life to its fullest, and hopefully things would take hold. That is exactly what is happening at Positive Changes Hypnosis. We were still living our lives, better than we ever dreamed possible.

Amazing Results

It is just so easy. There is absolutely no effort to this at all. When we first started we were laughing at how much weight we were losing. Scott was dropping 5-6-7 pounds a week. When Scott got down to a size 40 inch waist it changed his shopping experience, every pair he tried on fit as if they were tailor made for him. All he could think was “Holy cow, this is so easy.” The weight just kept coming off as he plunged from a 48 waist to a 36. Lisa results were just as stunning going from a size 18 to a slender 8, smaller than she was the day we got married!

Christmas Surprise

We wanted to tell our family about Positive Changes Hypnosis, but wanted to wait until we had real measurable results. They had been wondering what we were doing, and at one point thought we might be taking pills. We wanted to set their fears at ease. At Christmas Scott had lost 60 pounds and Lisa 18, we felt it was time to let them know. They were relieved since they knew we were losing the weight safely, and it felt good when our children told us how proud they were that we had finally found something that works.

Never too late to make a Positive Change

When we first started thinking about losing weight a friend of ours wanted to join at that same time, but she was skeptical and told us to go and try it first. That is exactly what we did. A few months later, while she was visiting, and we had lost a noticeable amount of weight she abruptly got up to leave. We asked, “Was there something the matter?” we were afraid we had angered her in some way. She simply expressed her frustration at not joining with us all those months ago. Since we had an appointment coming up we offered to take her with us so she could see what it was all about. She wisely enrolled and has lost almost 30 pounds to date.

Lasting Results?

About a third of the way through we started to get nervous about whether or not these great results would last. We soon realized we didn’t have to worry because the weight kept coming off and we reached our goal 5 weeks before the end of our program. We have truly made a permanent change. With the weight gone we are enjoying our date night more than we ever did. We are getting so comfortable in our new skin that we are looking into starting ball room dance classes. The name of the place is Positive Changes and that is exactly what we got. We are living life better and we are more positive about our future. We couldn’t list all the benefits we have now thanks to Positive Changes Hypnosis because there are just too numerous.

Boosting Your Success: 100% Natural Whey Protein

2009-12-07T06:26:00.000-08:00

Did you know your body loses and replaces between 300 and 800 billion cells each day? That's up to 10 million each second! Protein is the necessary ingredient for the building maintenance and repair of your body's tissues. It is the structural building block of the human system.

Did you know that one of the main causes of fatigue in many people, particularly women, is the lack of protein in the morning and at lunch? Is this happening to you?

Did you know that if you have sugar and starch cravings your body may actually need more protein? If you want a strong and healthy body, protein is essential. We recommend you meet your body's daily needs by eating foods containing "high quality" or "complete" protein such as lean meat, poultry, fish, eggs, milk, cheese, yogurt and soy. There are many other sources of protein, including seeds, nuts, beans, legumes and soy products like tofu and tempeh. These are excellent for adding variety to your daily meals.

A high quality protein powder can offer you a healthy alternative to ensure you getthe protein you need each day, especially at breakfast. One scoop of Natural Whey Protein powder equals 23 grams of protein-the equivalent of about 3 oz. of meat. In a pinch, for breakfast you can boost the protein in a glass of milk or soy milk by adding a scoop of protein powder and you are off to a great start!

Are You Using Both Sides of Your Brain for Weight Loss?

2009-12-03T06:16:00.000-08:00

By: Fran Spelgatti

If you aren't, you should be. Of course, we all use both sides of our brain, but almost everyone uses one side more than the other. You've probably heard of the terms "right-brained" and "left-brained." They refer to the tendency almost every person has for using one side of their brain more than the other.

If you're left-brained, you may be more logical. You probably pay attention to details, make lists and stick to schedules. You think sequentially, so you usually excel at language or math. You also like to deal with reality-just the facts. If you're already a Positive Changes client, you have probably hear Mr. Spock of Star Trek described as the poster child of left-brained thinking.

If you're right-brained, you're probably more intuitive, sometimes arriving at the right answer without knowing how you got there. You see the big picture. You probably don't like to prioritize, and you tend to think schedules are approximate. You may be very good at art, music or poetry. You love to be creative and use your imagination.

Both are perfectly good and natural ways to be. Knowing which side of your brain you use more helps you understand yourself, your learning style and your preferences. It can also show you where your strengths and weaknesses lie-even in the area weight loss. For instance, left-brained people tend to eat by the clock, whether they're hungry or not. Right-brained people, on the other hand, tend to eat whenever they feel hungry, even if they've just eaten.

The trick is to approach weight loss-and life-in a whole-brained manner. Remember, you do have the ability to use both sides of your brain; you only have to teach yourself how.

If you're a left-brainer, you might have the tendency to reject new ideas, especially if they go against what you've been taught. Try using your creative side to open yourself to new ideas and possibilities. Stretch yourself by thinking of creative ways to work fitness and nutrition into your day. If you tend to watch the clock, try drinking a glass of water every time you look at the clock.

If you're right-brained, you might find yourself stuck in emotional eating. Try using your logical side by asking yourself, "Am I really hungry or am I eating out of emotion?" If emotion is the controlling factor, make a list of more logical solutions, like going for a walk or calling a friend when you get the urge to munch.

By using both sides of your brain, you'll be able to come up with new responses to a situation, rather than relying on habits that my have brought you to the problem in the first place. Think about it: you have a whole brain. There's nothing wrong with your brain or with you. You've just learned to look at life from a certain angle. By bringing both sides of your brain into play, you'll be able to use all your resources to make even more positive change!

Carol Stopa Lost 45 Lbs. with Hypnosis!

2009-12-01T08:00:00.000-08:00

Carol Stopa Testimonial

My name is Carol Stopa. I live in Worthington, Ohio and I work at OSU Medical Center as an office associate. Thanks to Positive Changes Hypnosis I am now 45 pounds lighter than I was when I first walked through their doors. I have lost an amazing 12 inches from my waistline, trimming me down from a size 22 to a slender 12. I did all this in only 4 1/2 months! I have gladly cleaned out my closet of all my big sizes and thrown away my fat lady catalogs! I would like to share with you how I changed my life for good with Positive Changes Hypnosis.

Depriving Myself Didn't Work

I had been overweight for ten years. I had tried to lose weight with other national programs, but my weight all came back when I stopped the diet. I needed something more. Counting, measuring and depriving myself flat out didn't work. What I really wanted was willpower. I was raised, as many people are, where food was comfort and security. Got an emotional issue to handle? A candy bar or piece of cake can fix that. Sadly, I knew exactly what I was doing to my body, which made my problem even more depressing. I needed to make a lifestyle change. I needed a program that would give me willpower and a different way to think about myself and about food. I found that at Positive Changes Hypnosis.

Too Good to be True?

I had been reading about Positive Changes in the newspaper for two years. Every few months a new ad would appear with a new satisfied client talking about how easy the program was. It seemed too good to be true, so I never called. Finally, I realized I had tried everything else. I was ready to do something for myself, to take care of me. So I called Positive Changes and set up my free initial evaluation appointment. The thing that most impressed me in that appointment was that I was actually tested to see if hypnosis would be right for me. It wasn't a one-size-fits-all kind of program. I signed up, got started right away and melted off 45 lbs in 4 ½ months.

Giddy with Results!

Let me tell you, I noticed changes in my behavior from the very first day of my program. I didn't consciously make an effort to change my eating habits. The first thing I noticed was I no longer snacked after dinner with my husband. It had been our habit to snack our way through the evening, adding a glass of wine here and there. That first night when my husband offered me a snack, I turned him down flat without thinking about it. The behavior changes lasted into the next morning when my husband made my usual cup of coffee--four sugars and two creamers. I took one drink and had to pour it out. The excessive sweetness no longer tasted good to me. My eating habits changed over the course of my program and I have now replaced cookies and cake with fruits, nuts and natural foods. It was the most natural thing in the world. Within the first week on the program I was giddy with my results. I couldn't believe it was working so easily, just like the testimonials promised. I wasn't feeling deprived or hungry in any way. I began slowly introducing exercise into my life as well. Now my day doesn't feel complete if I don't automatically exercise in the morning and get in my two-mile walk at work. I have been looking forward to the time when I have grandchildren. Now I know I'll be able to keep up with them when they do come along.

A Lightness of Being!

Thanks to Positive Changes Hypnosis, I feel so much lighter when I move. I haven't experienced that in sixteen years! I'm also enjoying all the compliments from coworkers and family members who tell me how gorgeous I am! I really enjoyed seeing family I hadn't seen in a year and showing off my new physique. The last time I had seen them I was a 2X. When I appeared in my shorts and tank top, they couldn't get over how great I looked. I am also happy to report I had much better numbers on my annual health screening.

So Much Support!

Would I recommend Positive Changes to anyone who wants to make a change in their life? You bet I would. I do it all the time with people I meet, from those who want to stop smoking, to lose weight, or even for pain management. I tell them it's a free consultation; you have nothing to lose. I can't thank Positive Changes enough for the life they have helped me create. The program offered so much support, I couldn't help but succeed. And I know that my weight loss will be permanent this time. Now why don't you give Positive Changes Hypnosis a call today and get started on that amazing change in your life? If you're like me, you'll be glad you did!

Positive Changes Hypnosis

2009-11-30T07:58:00.000-08:00

positivechanges.com

Who we are...

Positive Changes is the nation's only network of behavior modification centers using powerful personal coaching backed up by hypnosis to help you lose weight, stop smoking, manage pain, reduce stress, accelerate learning, improve sports performance and much more. Founded by Patrick K. Porter, PhD, in 1987, the Positive Changes network has led the nation in successfully helping our clients accomplish the specific behavior and lifestyle changes they desire. We ensure your results with our exclusive Six-Point System, a comprehensive program of support designed with your lasting results in mind.

Our Centers

Each of our centers is independently owned and locally operated and uses the same proven hypnosis system. Together, we help over 10,000 people a year gain control of their lives and free themselves from unwanted habits and behaviors. You could be next!

Boosting Your Success: Enzymes-The Missing Link to Vibrant Health

2009-11-30T07:20:00.000-08:00

By: Michael J. Porter, CHT

You've heard the popular expression, "You are what you eat." The expression should really be, "You are what you digest." Did you know, that the food you eat can't be digested without enzymes?

Researchers have found that one of the primary keys to weight loss may simply be the action of enzymes. Dr. David Galton at Tufts University School of Medicine tested people weighing 230-240 pounds and found that all of them were lacking lipase enzymes in their fatty tissues. Lipase is an enzyme that breaks down and dissolves fat throughout your body. Without lipase, fat will accumulate and you'll see it on your hips, thighs, buttocks and stomach.

Nearly 80% of the calories consumed by Americans come from processed foods. Cooking destroys all enzymes, so bottled, canned, pasteurized, baked, roasted, stewed or fried foods have no enzymes. However, enzymes, like lipase, are found in raw, whole, unprocessed foods and are especially abundant in fresh vegetables and fruits. If you want to achieve lasting control of your weight, you can start now by eating plenty of live, fresh foods. Supplemental enzymes can also be an option for those times when your travel schedule or lifestyle doesn't allow you the choice of fresh fruits and vegetables.

Super Potency Enzymes & Herbs is a 100% vegetarian supplement to help maximize the digestion of all food groups. The unique addition of CereCalaseTM, a patent-pending enzyme blend, and Xylanase enhances the release of nutrients. If you're concerned about getting enough enzymes in your diet, this supplement is the perfect way to discover the missing like to your good health.