What Would Be Different If…

Published December 24, 2011 | By michelleleath

I told you that there is nothing “wrong” with you…

You refused to be defined by a label, and you no longer referred to yourself a “bulimic,” “anorexic”, “compulsive overeater”, or “food addict,” but instead identified yourself as a human being just as precious, whole, complete and deserving as anyone else…

You had permission to be who you are…

You had permission to want what you want…

You had permission to enjoy any food you like without consequence…

You felt safe to speak the truth that is deep within your heart, the secret dreams and desires you think nobody else would support or accept… 

You knew that these dreams and desires were totally OK. Not just OK, but divinely inspired…

You discovered that none of the things other people or experiences have led you to believe about your self were true… none of them…

You realized your behavior with food is not a problem that needs to be fixed  but a gift, a teacher, an invitation, a hidden strength…

You were no longer afraid…

Your shame was lifted…

You remembered deep in your being that there truly is nothing “wrong” with you…

What would be different?

You would have remembered the truth, and you would be free.

It’s good to be free.

Personal Trainers Trending for 2012:  Coaches help Clients Achieve Goals Faster, Studies Show

courtesy of FOX NEWS

It’s no secret the U.S. has an obesity problem, but 2012 may be the year Americans really become proactive to combat and reduce our growing waistlines, according to the American Council on Exercise (ACE).

Weight loss will be top a top priority for many in 2012 (as it is most years), but ACE expects that shedding extra pounds won’t just be about diet and exercise in the new year—it will include lifestyle coaching, more involved personal trainers and enhanced gym offerings.

According to ACE’s Top Fitness Trends for 2012 report, personal trainers will not only tell clients how much weight to lift and how often, but also be able to provide tips to improve their lifestyle outside of the gym. What’s more, fitness facilities will start to hire nutritionists, physical therapists and psychologists to offer wellness, nutrition and stress-management classes and advice to patrons in the new year.

People are also going to look for ways to lose weight beyond the gym walls, according to ACE, with more parks, schools and recreation centers offering physical activity programs.

Americans can also expect local leaders to continue to take a more active role to address the health issues in their communities by offering program in schools and targeting at risk families. Two such programs are Joining Forces, which provides fitness resources for families of military personnel and First Lady Michelle Obama’s  Lets Move! campaign, which is designed to get young people and their families exercising. Expect more of those types of programs in the new year.

Employers are going to increase their efforts of maintaining a healthy workforce to help reduce health insurance costs in 2012. ACE reports more employers will turn to local gyms and health clubs to run their wellness programs.  For employees, this could mean discounts and reduced membership fees at local fitness facilities.

Technology and social networks have penetrated pretty much every aspect of people’s lives so it’s not surprising its finding its way into the health and fitness world.  The new year will also usher in a slew of social media and mobile apps designed to create more interactive and online-based workout programs and classes. People will have full workouts at their fingertips on smartphone and tablet devises. Because of the influx of apps, personal trainers will have a new arsenal of tools at their disposal to provide one-on-one or group training anytime, anywhere, whether it’s in New York City or Istanbul.

Tried and tested workout programs will also maintain their popularity in 2012. According to ACE, Zumba, boot-camp style workouts, interval training and TRX Suspension Training, which uses ropes and webbing to let you work against gravity and your own weight, will continue to be popular. Balance and core training  designed to improve your balance, stability and torso will gain in popularity during the new year.

Read more: http://www.foxbusiness.com/personal-finance/2011/12/20/health-trends-to-watch-out-for-in-2012/#ixzz1hBqS6cPf

Here is some great information I came across...

From Deepak Chopra:

Your back pain (and what it’s trying to tell you)

Category:  Health

At one time or another the misery of lower back pain is felt by everyone, which is no surprise. Our upright spine is as unique to being human as having an opposable thumb. But where anyone can see that using our hands involves every aspect of life, we don’t say the same about our backs. But it’s just as true. You can read a great deal standing behind someone, reading victory or defeat, success and failure, pride or shame, and every degree of self-esteem. More hidden are the stresses that shape the back. On the day that you feel that first twinge of back pain, an entire personal history has already unfolded.

Can we use that history to treat lower back pain?

The factors to consider are as varied as each person is, but the most salient include:

Physical stress to the lower back
Sedentary jobs
Lack of exercise
Untended psychological issues
Depression, anxiety
Sudden changes in physical routine
Bad sleep
Coping mechanisms, how you deal with stress
Aging
Old traumas such as car accidents and sports injuries
Unknown predispositions

That’s a lot to consider. As you can see, saying “My back went out” or “I must have hurt my back” falls short of an adequate explanation. Everything on the list needs to be considered as a contributing factor. It’s important to distinguish between acute pain and chronic pain. Acute pain is intense and lasts from a few days to several weeks. Acute back pain is generally due to sprains or strains and usually gets better in a few weeks. Chronic pain lasts longer than 3 months. Chronic back pain is more complicated in terms of its causes and its treatment.

We can start with a very general picture. Medicine knows a lot already about this chronic problem. About 1 in 6 Americans suffered from back pain continually for every day of the last month; a quarter of the population reports that they have had back pain in the last 3 months. Back pain is the number two reason people visit their doctor (number one is colds and flu).

And back pain is on the rise. The percentage of people getting care for spine problems increased from 10.8% of the US population in 1997 to 13.5% in 2006. The healthcare costs of back pain are up, too—way up. Expenditures for opioid medications for spinal problems increased an incredible 660% during that same period of time, and health expenditures for spine problems rose from about $19 billion to $35 billion, an increase of 82%.

These dramatic increases go hand-in-hand with the rise in back pain surgery. Almost one million spinal surgeries are performed in the US each year. About a quarter of them are spinal fusions, costing an average of $60,000 each. Most of these surgeries, besides being notoriously unpredictable in their success rate, are unnecessary, and a great many of the unsuccessful ones require reoperation. Surgery often leaves patients in pain, unable to return to work and dependent on opiate medications. We need to realize, on the positive side, that most back pain will respond to conservative treatment that leaves the patient able to return to work and free of the need for opiates.

The complex architecture of the human spine makes us susceptible to accidental sprains and strains of the back muscles and ligaments. These passing incidents are by far the most common cause of lower back pain. Sprains occur when ligaments are overstretched or torn from their attachments. Strains happen when muscles are ripped or torn. The injury generally happens when you fall, lift something improperly, carry a heavy object, or make a sudden movement. Just having poor posture can cause sprains and strains, too. Other, nonspinal causes of back pain include fibromyalgia and depression (often accompanied by anxiety). Fibromyalgia is thought to be an inflammation of the connective tissue (including the muscles) of the body. Depression and anxiety often manifest with physical symptoms.

The good news is that most of the factors that put you at risk for back pain can be changed or modified: look carefully at stress, depression and anxiety, heavy backpacks, poor posture, being overweight, not getting enough exercise, smoking, unhealthy diet, certain medications, and job hazards. Risk factors you can’t do as much about may include aging, family history of back pain, and having had a previous back injury. Still, there are people with healthy backs who have such risk factors but overcome them.

In about 85% of back pain patients, no clear cause is ever identified. In order to diagnose back pain, a number of imaging technologies are now regularly employed—X-rays, CT scans, and MRI scans are the most common. But it is still very difficult to find out why someone is experiencing chronic back pain. Quite frequently imaging tests reveal abnormalities of the spine, such as spondylolisthesis and herniated discs, and it’s tempting to immediately ascribe back pain to these abnormalities. But bear in mind that these conditions are often found in people who have no symptoms of back pain at all. These abnormalities might have absolutely nothing to do with the pain you feel.

The majority of back pain heals without any significant medical intervention. Only a very small minority of back conditions require surgery. Worse still, about a third of spinal surgeries fail to relieve back pain, often requiring reoperation. This happens so often there’s even an acronym for it: failed back surgery syndrome (FBSS).

Fusion surgery is an increasingly popular type of back operation in which two or more vertebrae are fused together. Fusion surgery may be useful for slipped vertebrae or some types of fractures. But it is often prescribed for herniated discs, degenerated discs, or nerve problems. One large-scale study of almost 1,500 people with back pain found that after 2 years, only a quarter of people who had fusion surgery had returned to work, while two thirds of people who hadn’t had the surgery were back on the job. There was also a 41% increase in the use of opiate painkillers by the surgery patients compared with those who hadn’t had surgery.

Other studies have found that people who have fusion surgery for degenerative disc disease have worseoutcomes than people with the same condition who choose not to have surgery. In spite of these startling numbers, fusion surgery for degenerated discs is the fastest-growing type of spinal operation. Spinal surgery should be reserved for cases where spinal nerves are compressed and are causing the loss of bladder or bowel control, or creating weakness or numbness in the legs. Only under these conditions, or when someone has chronic, debilitating back pain and has given all conservative, nonsurgical methods a fair trial, is it time to consider back surgery.

There are many nonsurgical measures for treating back pain, and they are generally most effective if used in combination with one another. If you have acute back pain, the first line of defense is “fire and ice”—hot pads and cold packs for easing pain and inflammation. After a few days of rest, you should start to become more physically active and gradually begin to do gentle exercise. Consult with a physical therapist to determine when you’re ready for stretching and strengthening exercises. NSAID medications or spinal injections of steroids or anesthetics can provide enough pain relief to allow physical therapy. Massage helps stimulate circulation to the back tissues and aids flexibility. Chronic back pain may be helped by psychological therapy as well.

Alternative therapies can be helpful. Many people swear by acupuncture and chiropractic manipulation. Trigger-point therapy treats muscle pain by injecting anesthetics or steroids into painful areas of muscle. If you want to prevent lower back pain, the single most important measure you can take is to stretch and strengthen your core muscles through regular exercise. Yoga and Pilates are ideal for this. Aerobic exercise is helpful because it strengthens your cardiovascular system, increasing circulation to the tissues of your back. Be aware of your posture: avoid slouching, which places a great deal of strain on your back.

Being overweight strains your back as well, so lose weight if you need to. If you smoke, quit—smoking literally starves your vertebral discs of oxygen and nutrition. Eat high-nutrition, whole foods to keep your bones and back tissues healthy. Finally, find ways to relax if you’re stressed out, because tension alone can create back pain.

We have a national disposition to rely on drugs and surgery that is not abating. Our lifestyles are not going to become less sedentary; our lack of exercise and reluctance to treat stress are endemic. So lower back pain waits in the wings to test if each of us can take advantage of the knowledge that exists about this problem, and then to turn it into practice in our only day-to-day habits.

On the Way to a Better Back...

On the way to a better back:


I found out today I have major issues with my 51 year-old back.  And I about had major issues with my newly found doctor after she flatly refused to honor my uneducated request for an MRI to confirm what I already know.  I have been diagnosed with degenerative disc disease, which has led to the herniation of four discs, which has led to spinal stenosis and nearly three inches of lost height over the last few years.  So now what?

I was all set to "order" (or should I say, insist) that I have the MRI when she calmly said that it was a direct route to surgery which we were (are) trying to avoid.  Thus my well-educated primary care physician recommended physical therapy and rest as the first line of treatment which should span over the course of the next 6 weeks.  Really?  I can't just get on the fast track with some injection or simple surgery so I can get on with my oh-so-busy, too-busy-to-take-care-of-myself life?  Hello??  Oh yea, that's the old pattern.  Isn't now the time for new, better patterns of self-care?  Hasn't it become apparent time and time again that there are no quick fixes -- for anything?  So slow-down Miss Kim, as my grandmother would say, and take heed to the Doc's advice.  Call the insurance company - ( that I am lucky to have health insurance is another topic for another day ) and set this plan in motion.  Six weeks of physical therapy is a gift on the road to a better back!

Smiling

Ditch Your Inner Critic11/14/2011 4 Comments   DITCH YOUR INNER CRITIC  Five Practical Ways to Stop Beating Yourself Up So your Inner Superstar is Free to Shine  By Amy Ahlers “If only I were thin enough, rich enough, better-looking...THEN I could stop being so hard on myself.”  Have you ever had that thought? If only your circumstances were different you could then magically shift your internal dialogue into an empowering, nurturing, loving one, right? After more than a decade of coaching people from every walk of life, I finally got it: we are hard on ourselvesdespite our external circumstances. We beat ourselves up for both the big things and for the tiniest imperfections. And all this punishment isn’t helping us become more successful or to feel more fulfilled or even to get more done. And who can blame us for being so hard on ourselves?  Women have a lot on their plates: careers, romance, kids, health . . .  the list goes on and on. We’re supposed to bring home the bacon, fry it up in a pan, have incredible sex with our partners (never letting him forget he’s a man — that is, assuming he is a man), get the laundry and housework done, have healthy, accomplished kids, and a tight butt and perky boobs to boot. And it’s no easier for men.  The demands of modern life make us feel like we’re supposed to enjoy being pulled in a million directions at the same time. And that we’re supposed to be as flexible as Gumby on muscle relaxers. But we’re only human. What would happen if we gave ourselves a break? First, it is vital that you identify the critical, catty, judgmental voice in your head as your very own Inner Critic. And I’ve got news for you: Your Inner Critic is a Big Fat Liar! She/he tells you Big Fat Lies to try to maintain the status quo and keep you in your comfort zones - even if your comfort zones aren’t all that comfortable. If you want to take control of your happiness, it’s time to take Your Inner Critic out of the driver’s seat. Try the five tips below to ditch Your Inner Critic: Tip One: Identify Your Inner Critic’s Top 10 List of places, situations, and environments where she/he likes to show up and criticize. Is it at work? Social events? In bed? Whenever you look in the mirror? Once you know what circumstances are likely to trigger Your Inner Critic, you can be better prepared to deal with that voice. Tip Two : Draw, doodle or sketch a picture of Your Inner Critic. Is he pudgy with big glasses? Perfectly pressed in pink? A slob with a cigarette in one hand and a martini in the other? Don’t worry if you think you can’t draw. No one will ever see this but you, so go for it! Having a mental image of the voice that tortures you – particularly a funny image –  can instantly take away some of Your Inner Critic’s power. Tip Three: Get to know Your Inner Critic on a deeper level. Notice what makes him louder, and notice what diminishes her power. What happens if you just yell “Shut up!”? What if you just look her calmly in the eye and reassure her that everything is going to be all right? Maybe he needs a compliment every now and then? After all, Inner Critics need love too. Tip Four: What are Your Inner Critic’s favorite Big Fat Lies about you? What does he/she say to you over and over? Is it, “You’re a Failure,” “You’re Unlovable,” or “You’re Not Enough?” Your Inner Critic will collect evidence to make the case that you’re not good enough, even twisting things around when necessary. Your Inner Critic will do everything possible to back up those favorite punishing, disappointing, sad stories about you and your worth, so it’s up to you to remember the good stuff about you, no matter how convincing she/he seems. Tip Five: Do this powerfully simple three step process to see through Your Inner Critic’s Big Fat Lies: ·      Step One: Ask yourself, “What is my Inner Mean Girl/Inner Critic saying?” Give voice to the Big Fat Lies you are believing. Speak them – get them out of the darkness and into the light so they can be healed. Don’t hold back here . . . rant! Let it out! ·      Step Two: Close your eyes, take a deep breath, and ask yourself, “What does my Inner Wisdom know?” Sink into the land of your Inner Wisdom’s Truth. This is the place that feels grounded. It feels like home. Really let the Truth wash all over you and disintegrate the Big Fat Lies. Ahhh . . . that feels better! ·       Step Three: Lock in your Inner Wisdom’s Truth by repeating it (aloud if possible) accompanied by a physical gesture that reinforces the message. My Inner Wisdom has me lightly touch my heart; I have one client who waves his hand as though he were testifying in church and another who touches her belly. This gesture becomes your touchstone, reminding you to  step into Truth and feel better. Shifting your focus to your Inner Wisdom will always bring you in line with your Truth and Compassion, and you will always feel better. As you practice this process more and more, you’ll find your Inner Superstar coming to life. Here’s the Truth: You are a Superstar.  And I know, because my Inner Wisdom told me so.   Based on the book Big Fat Lies Women Tell Themselves: Ditch Your Inner Critic and Wake Up Your Inner Superstar © 2011 by Amy Ahlers. Printed with permission of New World Library, Novato, CA. www.newworldlibrary.com

Kids, Fear, Self-esteem and Money

HOW ARE THESE CONCEPTS RELATED?

A child's ideas and feelings about money form as early as 4 years old. If the parents show fear of not having enough, kids will pattern this idea. It's important to teach kids to prioritize and learn the difference between wants and needs without fear.

I believe we live in a fear-based society, especially when it comes to money.  Not only that, but I feel money is so tied-in to self-esteem in this country.  Maybe its like that in other parts of the world, I don't know.  But in the grand ole USA, if you don't have money, you are looked upon as "not good enough".  There is a major disconnect between education, jobs, and "making a living".  College kids cannot get jobs to begin to combat the huge debt most college graduates have.  Unless the student has completed an internship to gain the key ingredient employers look for  - EXPERIENCE - , they become part the the educated masses all looking for a job...or a way to earn income.

There needs to be an intern step in between college and the workforce or at least there should be more opportunities for students to gain experience prior to graduating. 

So, back to money, fear and self-esteem.  Its up to parents to counter this fear by (1) treating money as neutral, neither good nor bad, and (2) separating money from self-worth and (3) using as many examples as they can find to illustrate this.  Set up achievable, short-term goals for children that set them up for success.  Then build on each one!

Splurges are necessary to keep us on track. Here's my 3 ingredient baked cheese dip. Lots of fat but lots of flavor, and easy for a crowd.

Eating healthy for weight control: Is it really all about willpower?

From the coaching couch... Question:   “Why is it that some people give in to food cravings and some people don’t?  Is it just a test of willpower?” Answer:   IMHO, No.  Willpower isn’t the magic bullet.  If we could all “will” our way to health, we would all be height/weight proportionate and have the correct Body Mass Index.  Obesity wouldn’t be the number one health concern of our time.  We are all human and very capable of putting extreme expectations on ourselves and others.  While we are busy expecting certain results from our efforts, most often we get back something different.  Not bad, just different.  And instead of adjusting our expectations, we see failure to achieve.  But was the goal measurable and attainable?  Was it even reasonable?  Most of us set ourselves up for failure by setting the bar too high in the beginning.  It’s important to start off slow and treat ourselves well along the way.  If your body is craving something, listen and learn.  Your body is telling you something important.  Read on….  WHAT IS A CRAVING?   Nobody can give you wiser advice than yourself.  - Cicero   Deconstructing Cravings  The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat and digesting whatever food you put in it. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline?  A craving is not a weakness.  Actually, a craving is a critical piece of information that tells you what your body needs. The important thing is to understand why you crave what you crave. Perhaps your diet is too strict, devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water, or more love (sweetness) in your life. The key to stopping the sugar craving is to understand what your body really needs.   Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, alcohol and drugs, which have little or no nutritional value, are confusing to the body. They throw it off balance and can create serious cravings, as your body tries to get what it needs to restore internal harmony. The more your food is whole and healthy, the easier it is for your body to stay in balance, giving you a happier, healthier life.   No book or theory can tell you what to eat, only awareness of your body and its needs. Of all the relationships in our life, the one with our body is most essential, and it takes communication, love, and time to cultivate. As you learn to decipher and respond to your body's cravings, you will create a deep lasting level of health and balance.   The next time you have a craving, treat it as a loving message from your body instead of as a weakness.  ANSWERING YOUR CRAVINGS   "Does being healthy mean I have to give up ice cream and potato chips forever?"   So many people come to me fearing they will have to be deprived of their favorite foods or demonstrate extraordinary willpower to "beat" their cravings. Not true! In fact, when we hear "don't", the little kid in all of us wants to rebel. Sound familiar? This is why diets don't work. Tuning in to your cravings is NOT about depriving you of the pleasure you seek from food, it's about gaining a better understanding of our bodies so we can answer our cravings properly. What I'd like to suggest is that a craving is not the enemy to be defeated, but instead more like a misunderstood friend.   The lesson is to look at your eating patterns and behaviors for the underlying cause of your cravings. This may require a radical shift in perspective because many people view cravings as a weakness where in reality they are important messages meant to assist you in maintaining balance. When you are experiencing cravings, deconstruct them by asking yourself, What am I feeling? Why is it that my body is asking for (insert craving)?     Try these steps to respond to your body:   * First have a glass of water and wait ten minutes. Sometimes we have a craving when we are actually just thirsty.  * Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet vegetables such as yams, squash, & beets.  * What is out of balance in you life? Is there something you need to express, something being repressed? What happened in your life just before you had this craving?  * When you eat the food you are craving, enjoy it, taste it, savor it; notice its affects. Then you can be more aware and free to decide if you really want it next time.