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— and as usual, a few of my favorite quotes:
“The farther backward you can look the farther forward you can see.”
~ Winston Churchill
"If you want to be somebody else, just change your mind.”
From the movie Bedazzled (remake) based on song by Sister Hazel Change Your Mind
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
~ Ralph Waldo Emerson
“We must be willing to let go of the life we planned so as to have the life that is waiting for us.”
~ Joseph Campbell
“Rejection isn’t failure, failure is giving up..”
~ From the U.S. TV Series “Castle”
“If you’re going through hell,
~ Winston Churchill
“You have brains in your head,
you have feet in your shoes,
you can steer yourself
any direction you choose.”
~ Dr. Seuss (Theodore Geisel)
“No matter how long the winter, spring is sure to follow.”
“Most of life is hell. It is filled with failure and loss. People disappoint you. Dreams get lost, hearts broken. And the best moments of life when everything comes together are few and fleeting. But you’re never going to get to the next great moment if you don’t keep going. So, that’s what I do.
I keep going.”
~ Sigourney Weaver, Political Animals
Hello all of you! It’s been a while since my last newsletter. I’m so sorry about that, been dealing with a lot of things and a lot of changes. But I realized that with the holidays coming up so many people have to deal with stress, fear, loneliness, anxiety and depression. With everybody seemingly so happy about family getting together and the holidays coming, it can make your feel even more alone and that just makes it all worse. But it doesn’t have to be that way.
I also realized I have a lot to say about well, pretty much everything, but especially about how to change how you look at the world. So, please read on, I think this article is one that can enlighten and help all of us.
Are You Hardwired for Negative Thinking?
If you have had a hundred positive experiences driving your car on the freeway but on one occasion have a freak accident you may have developed a fear of driving freeways which has lasted for years and turned into a phobia.
When you look back on a typical day, what experiences do you remember most? Is it the successes and fun times or is it the failures, hurts and disappointments? If you have noticed it is the negative experiences you remember most, you’re in good company. New research in neuroscience is showing that we are all hardwired to register and remember negative experiences more quickly than the positive experiences. Are We Hardwired for Unhappiness? By Tom Moon
This is why: There are actually two different kinds of memory. The first, “explicit” memory refers to your ability to recollect and remember specific things, such as the names of your friends, or where you parked the car.
The second kind, “implicit” or “emotional” memory, is less much less specific. It is a visceral and powerful memory that is rooted in the ancient structures of the brain. It resides in the subconscious and creates the inner atmosphere of your mind as well as your deepest assumptions and expectations about your life and the world.
A part of the brain, the amygdala, is the road map that the brain uses to assign a feeling to the stimuli or message unit that flows into the brain, ultimately residing in the subconscious and directing your response (run, approach, fight, avoid, move on, etc.). It is neurologically primed to label experiences as frightening and threatening. This relates directly to our fight/flight mechanism and was once necessary in order to survive. Once an experience has been designated as negative, it is immediately stored into the subconscious (implicit memory) and it is compared to the hundreds or thousands of old painful or frightening experiences, and if a similarity is found, it will signal an alarm.
So, while implicit memory registers and responds to negative events almost instantaneously, it can take five to twenty seconds to even begin to register positive experiences because positive experiences are registered in conscious or explicit memory areas of the brain. The reason for this is again practical and is there to insure our survival. The brain (both conscious and subconscious) was created to anticipate and overcome dangers, protect us from pain, run the autonomous nervous system and solve problems: so dangers, pain, and problems are what capture its attention. Neuropsychologist Rick Hanson refers to this as “the brain’s negativity bias.” He writes that “The brain is like Velcro for negative experiences (implicit memory) and Teflon for positive ones (explicit memory). The natural result is a growing – and unfair – residue of emotional pain, pessimism, and numbing inhibition in implicit memory.”
Implicit memory and the subconscious are uniquely and intricately linked to each other. It is your implicit memories that drive your subconscious abilities; and it has become a fairly common practice to blame the subconscious (and implicit memories) for most if not all of our self-limited and self-destructive belief patterns. However, even though the subconscious is the home and storage facility for our emotions, it is science that is helping us to understand how to take control and change these negative subconscious patterns.
It is science that has shown how neutral or positive moments get remembered with standard memory systems, which is to say they’re mostly in-and-out. But negative experiences are instantly registered and intensely focused on, based on the negativity bias of the brain. As stated before, they get stored in our implicit memory and that implicit memory bank gets shaded in a darker and darker way by slowly accumulating residue of negative experiences.
The really interesting question then becomes can you overcome it? Yes, you can, but it becomes absolutely crucial that you develop how to balance this unfair tilt embedded in your nervous system.
One of the best and most effective ways of to do this is by working from the inside out, talking directly to your subconscious. The easiest and fastest way to accomplish this is through hypnotherapy. But there is much you can do consciously by using imagery ad repetition.
You can actively work to turn positive events into positive experiences. All kinds of good things happen in our daily life that we hardly notice at all, and if we do, we don’t feel it. Someone pays us a compliment, we hardly pay attention to it, or we deflect it. So instead of doing that, do something different. Turn positive events into positive experiences and in this way registering them into your subconscious.
Do this by focusing on the good that just happened and taking a moment to actually live in that moment. In other words, the way to remember something is to make it more intense by really feeling it in the body and mind. This is how you can give the neurons carrying that positive, happy feeling time to fire together so that they start wiring together and, to use a visual image, turn into a highway rather than a dirt road. So instead of just noticing it and feeling good for a couple of seconds, stay with it. Think about it; enjoy it, for 10, 20, or 30 seconds, so it really starts developing more strongly in your neural structure. And, neuroscience has given us some good news.
There are two findings in neuroscience which suggest that we can be optimistic about being able to accomplish the changes we want in how we think and look at things. The first is the principle of neuroplasticity. Neuroplasticity refers to the fact that throughout our lives the way we use our brain actually alters its physical structure. The second is the discovery that the higher regions of the brain (conscious thought) can modify the way the lower regions (implicit and subconscious thought) function. Many lines of research show that when we use our “intention” and “attention” (higher regions of the brain) we do have the ability to overcome the brain’s negative bias.
Positive emotions promote energy and vigor, counteract depression and anxiety, increase overall resilience, and foster deeper connections with others. But they only have these beneficial effects if they register in the implicit memory, and they can’t do that if we don’t notice them and give them our full attention. So, as an example, if you are out with some friends having a wonderful meal in a fun place but your mind is thinking of the fight you just had with your boyfriend of the irritating day you just had at work, the positive experience you are having simply doesn’t register in implicit memory. As far as its effects on your inner emotional atmosphere are concerned, it is as if it never happened.
So, take the time to “intend” and “feel” that this positive experience is sinking into you and becoming a part of you. Believe that it is becoming a part of your brain as well as your body. This phrase “living in the moment” so frequently feels as if it is easier said than done. But I’ve spent a lot of time studying this concept and thinking about it and I’ve realized that too frequently we over think this simple phrase. To live in the moment is as simple as noticing the sensations in your feet while walking, listening to and hearing the sound of the wind as it rustles through the trees, feeling the warmth of the water and the soap bubbles while doing dishes, or hearing the birds around you.
Bottom line is that if you want a happier life, if you want to change your path in this life, you simply cannot just let your mind do, wander and go wherever it wants to. You need to actively take control, practice some kind of regular mental and emotional discipline to counter the brain’s negative bias, use meditation, guided imagery and hypnosis to communicate directly with your subconscious and LIVE IN THE MOMENT.
Linda Simmon C.Ht
I’ve been having a problem with fluctuating blood pressure, pulse rate and chest pains. Since stroke and heart issues are a problem with the women in my family and since weight can be a significant contributor to high or fluctuating blood pressure or pulse rate,
I’ve decided to take some time and focus on my weight which has included doing aerobics again (which I stopped because of a hip flexor injury), paying more attention to what I eat and dropping a few pounds. With the holidays coming up, we all tend to eat a bit more so I thought I’d share these food tips with all of you.
When it comes to snacking within an hour or two of your bedtime, there are a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning in can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging in high-fat comfort calories.
On the other hand, trying to catch shuteye when your stomach is making scary growling sounds isn't a smart idea, either. Your sleep quality will suffer, and you'll feel tired and famished in the morning—both of which can lead you to overdo it and mess up your healthy-eating plans. The solution: Reach for one of these low-calorie, sleep-inducing snacks that won't have you wake up feeling bloated, suggests Philadelphia-based nutritionist Janet Brill, Ph.D., R.D., author of Blood Pressure Down.
Sure, it's processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill.
A Bowl of Cereal
Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We're talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that's easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.
Nonfat Greek Yogurt
For about 100 to 150 calories, you get the relaxing powers of tryptophan from the dairy, as well as satisfying protein, says Brill. Plus, yogurt can help calm your stomach, so you're less likely to wake up with heartburn or indigestion and instead can score a good night's rest.
Two Slices of White-Meat Turkey
Turkey is loaded with sleep-inducing tryptophan (no wonder you're so sleepy after those massive holiday dinners, right?) and low-fat, high-quality protein, says Brill. A few slices won't run you more than 100 calories.
Apples have lots of fiber and a satisfying crunch. "The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach," says Brill.
Nonfat Chocolate Pudding Cup
We totally love this one—the creamy chocolate pudding goes down easy, but it doesn't contain the fat that can sit in your belly like a rock all night. One single-serve pack racks up about 90 calories.
Super-nutritious with lots of crunch, these little orange guys will fill you up long enough so you doze off, says Brill. And all for four fat-free calories per carrot.
Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they're the perfect late-night nosh if you've already cleaned up your kitchen. You won't leave behind any dishes or utensils to wash!
7 DELICIOUS FALL FOODS THAT ARE GREAT FOR WEIGHT LOSS
An R.D. breaks down what you should load up on at the farmers market right now.
Published: September 16, 2014 | By Keri Glassman M.S. R.D.
Candied sweet potatoes. Mashed potatoes. Apple crumble. They're pretty much synonymous with autumn—but they're not exactly waistline-friendly. Luckily, there are plenty of ways to prepare fall produce that actually help promote weight loss (and taste amazing to boot). Here are my favorite picks to ensure that the only extra layers you put on this season involve clothing.
Aside from being deliciously sweet, beets contain a phytonutrient compound called betalain, which has been shown to help your body’s natural detoxification process. When your body's eliminating toxins properly, it can more efficiently metabolize your food.
Broccoli is 91 percent water—and H2O-dense foods are a great way to help you control your weight, as they help you feel full and hydrated. Research from the University of Tennessee found that consuming vegetables with a high water content can also help you maintain weight loss. Try roasting florets with a bit of olive oil and garlic for a yummy snack.
Pears are a rich source of pectin, a soluble fiber that attracts water to form a gel, which can help slow down the emptying of your stomach and make you feel full longer. Translation: You eat less and keep your calorie intake down. Grab a pear for a snack, or cut it up to put in your next salad for a creamy, earthy taste.
These are one super superfood, containing a ton of vitamin C, which research shows can help you burn fat. I love that unique tangy-yet-sweet taste of the arils (pomegranate seeds), too.
Pumpkin is the It ingredient this time of year, but don't forget about pumpkin seeds. Monounsaturated fats, which are the type of fat found in these seeds, can help reduce belly fat. Roast them with a bit of sea salt; they're great sprinkled on a salad or eaten on their own as a snack.
Many people still shy away from eating too many carbs, but studies show that the type of starch found in potatoes—resistant starch—may actually help you burn fat. Plus, sweet potatoes are a great way to satisfy your sweet tooth without packing on pounds. Bake one, and sprinkle on a little cinnamon for a snack or side.
I love that this can satisfy pasta cravings without increasing your intake of refined carbs. Squash also contains pectin, which regulates insulin, helping your blood-sugar levels stay stable so your appetite remains steady throughout the day.
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