ManifestingWellBeing.com

The World Cancer Research Fund and the American Institute for Cancer Research have a report outlining suggestions for the prevention of cancer. This is exciting to see research going into prevention, instead of purely cures for illness once it has already occurred. As I read the main points of the report I noticed that many of the suggestions are very good for those interested in releasing excess weight or maintaining weight.

I suggest that you visit the site for the full report. http://www.dietandcancerreport.org/

Here are the main points for the prevention of cancer:

1. Have a lean, but not underweight body.
2. Exercise for at least 30 minutes a day.
3. Avoid excessive high fat/high sugar/low fiber foods, including sugar-filled drinks.
4. Fruits, vegetables, whole grains and fiber-rich foods are beneficial for your diet.
5. Avoid eatting a lot of red meat and processed meat.
6. If you choose to drink alcohol, it is best for men to stop after 2 drinks and women after 1.
7. Work to get your nutrition from foods instead of supplements.

I would be eager to see them include suggestions for decreasing stress and increasing positive emotions in the next report. Authors such as David Simon, MD in his book Return To Wholeness have highlighted the benefits of mediation, visualization, journaling and laughter in the face of cancer. What other suggestions would you think might be beneficial?
Deborah Barnett, Ph.D.
http://www.weightlossforwellbeing.com/
www.DeborahBarnett.com

beyonce knowles

Beyonce used the “Lemonade Diet,” also known as “The Master Cleanse” to to lose weight for her role in the movie “Dreamgirls.” The Master Cleanse has gained a lot of popularity for its ability to help people lose weight quickly. But it has its drawbacks. Reportedly Beyonce admitted that she was cranky while on the Master Cleanse and that after she went off of the Master Cleanse she gained back the weight that she had lost.

Dangers of the Master Cleanse and other quick detox diets include dehydration, acidifying your blood, causing metabolic acidosis, vitamin deficiencies, low blood sugar, potassium and sodium levels, and muscle breakdown, according to nutrition experts. On the MSNBC blog Dr. Nasir Moloo, a gastroenterologist at Capitol Gastroenterology Consultants Medical Group in Sacramento, Calif. was quoted as saying, “There’s no evidence that these types of diets are necessary or helpful.”   

Certainly a healthy diet and exercise are beneficial to losing weight. However, when choosing a diet it is important to think of the overall impact on one’s health and not just the end (and sometimes temporary) result of weight loss.

Other important factors in weight loss include one’s mindset toward losing weight and reducing one’s stress level. To find out more about both, go to
www.weightlossforwellbeing.com

Deborah Barnett, Ph.D.

www.ManifestingWellbeing.com

www.DeborahBarnett.com

The holiday season can often bring up Norman Rockwell images in our minds of what the “perfect holiday” season should look like. This can often leave us feeling frustrated, disappointed, or sad if our holiday doesn’t match the images in our minds.

What could you do to make your holiday experience this year more fun, easy and relaxing? Really think outside of the box and let your imagination run. What could you do to make your holiday celebration more enjoyable? You might hear a little voice in your head say, “Well I couldn’t do THAT!” Really? Why not? What would be the worse thing that could happen if you did? Would someone criticize you? Are you worried that someone would be disappointed?

I had client recently who came into my office very upset. She was trying to decide whether to go home to Montana to see her parents (which felt uncomfortable) or to stay home and celebrate the holidays with her daughter in their own way. At first neither option sounded good. She worried about feeling guilty if she didn’t go to see her parents. At the same time, she believed that she might be uncomfortable and/or resentful about being dragged around to parties she didn’t feel like attending if she did go. She finally decided that she would stay home for Christmas and then go to see her parents for a few days after Christmas. She left my office feeling relieved at finding a solution that felt good.

For Thanksgiving this year I made a decision that was very “out of the box” from what I normally do. I was invited to go to New England to spend Thanksgiving with my cousins from my mother’s side of the family. This didn’t feel like a good idea because I already had plans to fly to New England for Christmas. Another option was that I could go to see my cousins who live about 1 ½ hours from me, but this didn’t feel quite like what I wanted to do either. I decided that what I really wanted to do was to have a Thanksgiving potluck at my house and invite friends over to join me. This is what I did and it was a lot of fun and a huge success.

What would make the holidays a little more relaxing and fun for you this year? Would it be to NOT work for 2 days straight cooking in the kitchen so that you are so tired you can’t even enjoy the food when it is time for the big meal? Would asking for help with the holiday shopping make things easier? How about scheduling more quite time for yourself? Dare to think outside of the box. A few new choices can increase your sense of well-being and make your holiday season more pleasant and enjoyable.

Deborah Barnett, Ph.D.

www.ManifestingWellBeing.com

Manifesting Well-Being for Health and Success  

I nearly jumped as she gently pressed into the arch of my foot. “Ouch, that’s so tender!” I exclaimed. This was my experience during a Jin Shin Jitsu bodywork session that I received from a friend this evening. My friend looked at me kindly and said, “That point on your foot that is about balance.” Jin Shin Jitsu is a Japanese form of acupressure. Different points on the body correspond to various physical and emotional aspects of ourselves.* I knew from past sessions that when a point is tender, it is an indication that more attention is needed to the area in one’s life that the particular point represents. I was aware that I had been doing a lot recently and not taking enough self-care time. Based on the extreme tenderness of that point on my foot, my body confirmed this!

I often ask my clients about how much self-care they are practicing in their lives. Often I am met with an eye-roll or blank look. I then explain that self-care is not selfish, it is essential. If you are a person who tends to give, and give and give to others, and you run around fulfilling a lot of responsibilities during your day, sometimes self-care can be put on the “back burner” or neglected all together. The analogy I use is one of a well. If you are a “well” and people around you are taking, taking, taking, all the time, and you do not replenish yourself and thus give yourself time and fill back up, eventually you will run dry. This is sometimes referred to as “care-giver burnout.”

The holidays can be an especially difficult time to remember to take time for self-care. It is easy to get caught up in the hustle and bustle and forget to take time to replenish oneself. When this happens the holidays are stressful and the fun and joy disappears. Why not make this holiday season different? Take some time to schedule in some self-care time. This might be taking time to get a bodywork session, or going for a peaceful walk, taking a bath, curling up with a good book, or going to lunch with a friend. A little bit of self-care can do wonders. It will refresh you and in doing so refill your “well.” Self-care is a gift that you can give to yourself this holiday season and it can help the holidays be more joyful instead of stressful.

*For more information about Jin Shin Jitsu, I recommend Pat Gallager’s blog. It is very informative: http://blog.patagallagher.com/

Deborah Barnett, Ph.D.

www.ManifestingWellBeing.com

Manifesting Well Being for Health and Success

Walking

Walking, especially with a focused mind, is wonderful for reducing stress. A good way to begin is by focusing while you walk, for a short length of time, such as 5 to 10 minutes. During this time you may focus on your breath, the sound of your footsteps, or the image of yourself achieving a goal that you want to accomplish.

Sitting Quietly and Breathing

If you are not able to get outside to walk, sitting quietly and focusing on your breathing is helpful. At first begin with a few minutes and then gradually increase the length of time up to 30 minutes. As you sit quietly you may simply focus on the inhalation and exhalation of your breath as it flows in and out of your body. You may want to try counting your breaths to help you stay focused. For example you might say to yourself as you breathe in, “in one, two, three” and then as you breathe out, “out one, two, three.”

Write Down Those Thoughts

Another exercise for times when you are worried, stressed, and overwhelmed by a list of things you need to do, is to write everything that is swirling in your head down on paper. Then pick one manageable thing to do, which once it is complete, will help you to feel better. Once this item is accomplished, focus on this good feeling of completion and acknowledge yourself for what you have done, instead of dwelling on what you have not done.

Deb Barnett, Ph.D. www.ManifestingWellBeing.com 

 “Manifesting Well Being for Health and Success”