FOCUS ON THE PRESENT

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Harvard psychology researchers did a study with over two thousand iPhone users to find out what kinds of thoughts and activities make people happy. The researchers created an iPhone app to prompt the study participants at random times as they went about their daily lives.

Each time they were prompted, the participants reported what they were doing, thinking, and feeling. Participants who had been mentally focused on whatever they were doing or experiencing generally reported feeling happier than those whose minds had been wandering. Even daydreaming about pleasant topics was less often associated with happiness than was focusing on the present task or experience.

Whether you are at your job, doing housework, playing a sport, or taking a walk, focusing your mind on your present activity or experience can help elevate your mood. As you focus on the present, try to keep

an accepting, nonjudgmental attitude toward whatever you are experiencing at the moment. This practice, called mindfulness, has been taught in Eastern traditions for centuries, and is increasingly used in Western medicine to treat anxiety, depression, addictions, eating disorders, and stress-related conditions.

You can practice mindfulness now by taking a moment to look around and notice the colors, sounds, and other details of your environment. As you become caught up in the present, you free your mind from the worries and unhealthy thought patterns that depress your mood. Try to practice mindfulness throughout the day. When you are actively engaged in a task, keep your mind on that task instead of letting your thoughts wander.

When you are not actively engaged in a task, focus your thoughts on your present experience or surroundings. The most difficult part of focusing on the present is just remembering to do it. You can use a card like the sample one at the end of the chapter as a reminder. Place it where you will see it often, and move it around every day or two so it doesn’t fade into the background.

Copyright ©Stan Spencer, PhD –Originally appeared in The Diet Dropout's Guide to Natural Weight Loss by Stan Spencer, PhD

EMOTIONAL EATING AND HOW TO QUIT

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When we eat highly palatable foods (foods high in fat, sugar, or refined flour), our brain’s reward circuitry is activated, producing pleasure and desire. These effects motivated our ancestors to load up on high-calorie foods in times of plenty in order to endure times of food scarcity. For them, taking advantage of available high calorie

Food was a matter of survival. We, on the other hand, don’t usually need the extra calories. This reward circuitry motivates us to keep eating anyway, just as it motivates the drug addict to continue his self-destructive behavior. When we are surrounded by highly palatable foods, it’s easy to overuse this reward circuitry. We use the natural highs that these foods give us to comfort ourselves when we are stressed, anxious, bored, sad, frustrated, or depressed. We often eat to regulate our emotions, not because we are hungry. This is called self-medicating or emotional eating.

While using food for emotional comfort once in a while is not necessarily a bad thing, making a habit out of it is a recipe for continued weight gain. Finding better ways to manage your emotions can help you overcome a habit of emotional eating. You will learn five ways to improve your emotional well-being: focusing on the present, mental relaxation, healthy thinking, social interaction, and doing something productive.

Copyright ©Stan Spencer, PhD –Originally appeared in The Diet Dropout's Guide to Natural Weight Loss by Stan Spencer, PhD

WHY DIETS FAIL?

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Besides emptying your pocketbook, the main problem with most popular diets is they give you an excuse to put off making t h e permanent changes in lifestyle and thinking you need for lasting weight loss. You can lose weight with any diet that restricts calories, and all you have to do to keep the weight off is stay on the diet.

In reality, though, most diets are so unpleasant, inconvenient, boring, complex, or expensive that they are difficult to stick with for very long. As you fall back into old habits, you regain the weight. After slipping back to the same old weight two or three times, you start to believe that it must be your “natural” weight, and you

quit trying altogether.

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Most diets are difficult to stick with for very long.

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A group of University of California researchers reviewed scientific studies of the long-term effects of dieting. They found that most of the weight dieters lost was regained within four or five years. In fact, in some of the studies they analyzed, a history of dieting appeared to lead to more weight gain, not less, over time. They concluded that dieters who manage to keep the weight off “are the rare exception rather than the rule” and that “there is little support for the notion that diets lead to lasting weight loss or health benefits.”

Top health experts agree that lasting weight loss for most people is best accomplished by making permanent changes in eating habits and physical activity. Changing habits takes time, but without real lifestyle changes, any weight you lose will soon return.

Copyright ©Stan Spencer, PhD –Originally appeared in The Diet Dropout's Guide to Natural Weight Loss by Stan Spencer, PhD

THE IMPORTANCE OF BELLIES

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            When we get hungry because we haven’t eaten for awhile, it’s really not an empty stomach but rather our brain sending the message. If no food is forthcoming, we must rely on the energy stored in our “belly,” or, more appropriately, the collection of adipose tissue (fat cells) around our middle. The continual dialogue between the brain and the belly is our lifeline during periodic food shortages. It is also what gets us from meal to meal. So, whether we don’t eat for a few hours or a few weeks, our belly is an important player, and it is the second link in the brain-belly connection.

             Because of our bellies we have the luxury of accessing nutrients from both external and internal sources. What we eat constitutes the external energy supply. Our fat tissue represents the main repository of our internal energy stores. When one is unavailable, we rely on the other. The brainbelly connection orchestrates this interaction. It does so by regulating the hunger response and releasing energy stored in our fat cells when no food is available.

             By making proper food choices, you will soon learn how to easily tap into the large reservoir of stored fat we all carry around and how to stop food cravings.

 Copyright © Larry McCleary,MD – Originally appeared in Feed Your Brain, Lose Your Belly by Larry McCleary,MD

THE BRAIN AND THE MOUTH

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In most species roaming the planet, there is an almost fixed and close relationship between the location of the mouth and the brain. This is no coincidence. The brain is very concerned about what the mouth is doing and has a vested interest in what goes into it. By being the repository of the appetite centers, the brain controls how hungry we are and how much we eat. The mouth is the portal of entry for all of this food. The brain must also monitor dietary contents for any toxic “foods” that might cause ill effects.   This is so important for the brain that, unlike any other organ, it is surrounded by a well-developed protective membrane called the blood-brain barrier (BBB), whose job it is to prevent access to the brain cavity of any chemicals that might harm the 100 billion or so nerve cells that make up the most powerful thinking machine in nature. There are other vital reasons why the brain-mouth relationship is so important. Unlike other bodily organs, such as muscles and the heart, which can generate the power they depend upon from a diversity of nutrient fuels, the brain doesn’t have that luxury. It must rely on the burning of glucose (the “sugar” in blood) as its only source of energy.

Not only that, but the brain can’t store nutrients the way the body can. If blood sugar levels ever fall too low, the  brain can go for only a few seconds. before it suffers from an “energy brownout,” and we lose consciousness. Herein lies the significance of the connection between the brain and the mouth.
Copyright © Larry McCleary,MD – Originally appeared in Feed Your Brain, Lose Your Belly by Larry McCleary,MD

WARM BLOODED AND SMART!

         An inability to store food energy in a portable fashion through built-in pantries is associated with poor long-term survival. Yet, being born human saddles us with two major obstacles that conspire to make fat storage difficult: one, being warm blooded, and two, having a big brain. A large energy demand is the price we pay for these characteristics. While that is true, our warm-bloodiness and big brains provide us with unique benefits. It is the balancing act between these costs and benefits that we must contend with. What is good in one situation can be detrimental in another. The warm-blooded state exists at the expense of a higher and more energetically costly metabolic rate, which means we need to burn more calories our entire life. When food is scarce, this can be a real problem. The trade-off is that by maintaining a higher stable temperature, all of the chemical reactions in the body run in a more predictable and well-coordinated fashion.

             Even during sleep a large brain consumes calories ten times faster than the rest of the body. This also puts us at risk during times of famine. But big brains have obvious advantages that make such a compromise worthwhile in the long run. Because of this, the brain is the first link in the brain-belly connection, the metabolic network that enables us to eat right, stay sharp, get thin, and live healthy lives.

BUILT-IN PANTRIES

       In March 1963, newspapers around the world described the almost incredible story of the seven weeks deprivation of food and the survival of Ralph Flores, a forty-two-year-old pilot of San Bruno, California, and twenty-one-year-old Helen Klaben, a co-ed of Brooklyn, New York, following a plane crash on a mountainside in Northern British Columbia. The couple was rescued March 25, 1963, after forty-nine days in the wilderness in the dead of winter, over thirty days of this time without any food at all. Miss Klaben, who was “pleasing plump” at the time of the plane crash, was happily surprised, at the ordeal’s end, to learn that her weight loss totaled thirty pounds. Flores, who was more physically active during their enforced fast, had lost forty pounds. Physicians who examined them after the rescue found them to be in “remarkably good” condition. (Excerpted from RawFoodExplained.com, Lesson 45: Introduction to Fasting,

Article #1, “Living Without Eating” by Dr. Herbert M. Shelton.)

         The interesting question that arises from his observation is not how long a person can survive a fast, but what enables that individual to do so. All the hallmarks of life, such as movement, thought, heartbeat, and digestion, do not magically halt during a fast—regardless of whether it is voluntary or

enforced.

The body normally must prepare itself for such an unintended happenstance. If not, all of the evolutionary prowess that resulted in humanity’s preeminent stature in the animal kingdom would have been for naught. Neither human beings nor animals can survive prolonged abstinence without a readily accessible store of reserve food (our fatty tissue) to tide them over. Many observations have confirmed the fact that when an organism goes without eating, the bodily tissues are sacrificed as a source of energy in reverse order of their importance. Hence, fat is the first to go. Herein lies the importance of fat stores—our “built-in pantries.”

Make no mistake, the ability to store energy when we don’t know where the next meal is coming from—or if it will ever arrive—is vital for survival. Not only that; imagine what life would be like if we weren’t able to store the energy from food and had to eat continuously. Sleep and many other functions would be impossible. So, whether it involves getting from breakfast to lunch or surviving a famine, the ability to store food energy and other nutrients internally and to be able to carry them around with us is a real lifesaver.

FAT BURINING FOODS

Apples

These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.

First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers. Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine. An average sized apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.

Whole-Grain Bread

You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you don’t believe that, ponder this – a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening? Bread, a natural source of fiber and complex carbohydrates, is okay for

dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more than those who eat a lot of bread. Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers a surprising amount of protein. 

Coffee

Easy does it is the password here. We’ve all heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key. The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis. This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to it and try doing without sugar – many people learn to love it that way. 

Grapefruit

There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium. It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste. 

FAT BURNING BASICS

If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight. In this booklet, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about two or two-and-a-half pounds a week – painlessly. You’ll feel satisfied and more energetic than in the past without feeling deprived.

Most Americans pack on those extra pounds by eating the wrong things. Changing these poor eating habits is the key to long-term success.

Knowledge – along with the right food – is the key.

When humans lived in caves, they didn’t know anything about preserving and storing food. They spent all their waking time and energy hunting and gathering food. When they had it, they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored energy in their  bodies in the form of fat to burn during periods when there was little or nothing to eat.  Each year, it was absolutely vital for them to put on a good layer of fat during the warm spring and summer months. That was the only way they could guarantee their survival during the lean and mean winter months. And since women bore the young, they needed more energy to sustain themselves and their babies, and that meant they were usually heavier.

Even though we no longer live in caves, we have inherited and maintained this basic mechanism for fat storage from our hunting and gathering ancestors. Each one of us is born with a certain number of fat cells. How many of these fat cells you possess depends on genetics. If you have a lot of fat cells, maybe your ancestors were the biggest people in the tribe, which was a good thing because they had the best chances of survival. You can never get rid of fat cells, but – unfortunately – you can add to them. Depending upon what you eat, your body will manufacture new fat cells. And like those you were born with, they never go away. That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in those big fat cells. Think of them as balloons. Burning off the fat inside them has the same effect as letting the air out of a balloon.

A good weight loss program requires a certain amount of intake restriction – the consumption of fewer calories. You burn off the fat by eating less fat and becoming more active. To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat and carbohydrates your body needs to thrive. Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the long run.

That’s because humans are genetically protected against starvation. During food shortages, our bodies slow down our metabolisms and burn less energy so we can stay alive. A part of our brain called the hypothalamus keeps us on an even weight by creating a “set point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is over what it should be. When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off. Consequently, we grow hungry and uncomfortable and then eat more. And then the diet fails. How can you compensate for this metabolic slow-down? The answer is that you have to change the nutritional composition of the foods you eat. You will have to cut down on total calories – that’s absolutely basic to weight loss. More important, however, is reducing the percentage of total calories you are getting from fat.

That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince your brain that your body is getting all the nutrition it needs. In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and fats.

Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This allows your body to burn off its excess stored fat.