Hello and welcome to my May newsletter.
I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it. I believe there is so much that we can share with each – other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.
This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’, This month I am answering your questions about ‘dreams’.
This month’s tips section is about helping you get in good shape for the summer – do have a read- there are lots of tips and plenty of information regarding weight management and much more!
Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.
As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page.
There are some very important and exciting announcements for this issue!
My new website is finally up and running, so please have a look through. I hope you like it. Next Friday 4 June, Anxiety UK celebrate their 40th anniversary AT The Lowry in Manchester. Tickets can be obtained from www.anxietyuk.org.uk .
I am very pleased to announce the opening of my new practice from July 2010 at 250 Park Lane www.250parklane.co.uk in Macclesfield so I will now be able to offer a weekday/evening service as well as my Saturday clinic at The Regency Hospital. I continue to run my practice in Chinley and at Sett Valley medical practice.
My next anxiety management workshop is being held on June 2 at 6.30pm – for further information and how to book a place, go to Workshops and events
My new face book page is now ready so please go and have a look at my face book page – Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts. You can also follow me on Twitter at @annetteboden.
Each issue I will include a ‘tips’ section on varying topics.
This issue, I will be focusing on tips to help you get ready and in good shape for the summer.
It is particularly important to us to achieve and maintain a healthy weight as we throw off the winter layers and turn our thoughts to more outdoor activities. However, this can be a time and source of stress for many, not wanting to expose the excesses from the winter months. So let us consider the following: in order to achieve the confidence to shed the layers having a visual goal is extremely useful so imagine yourself at the ideal weight for your height and what you would be wearing. This goal can motivate you to exercise ore often-action creates motivation. So, beginning with a short but brisk 20 minute walk each day you can build on this as much or as little as you want as this will improve your circulation, realise endorphins – feel good hormones and flush out toxins – giving more energy and lifting your mood.
For the full article, followed by ‘Ask Annette’ and the rest of this month’s exciting newsletter!
Take this time to assess your relationship with food as part of your healthy weight goal to consider how much you eat, how often and what you eat. But, image is not just about weight and how we think we look to others – it is about confidence and being comfortable and happy with who we are. So here is a great exercise for you to try that really works:
Next time you pass a mirror, before berating yourself with harsh criticism, close your eyes for a moment – now, imagine stepping out of your body and into the body of someone you know loves you the most – unconditionally. This may be your spouse, friend, parent, sibling, or someone who has really appreciated something you have done for them recently. Then open you eyes and look in the mirror as if through the eyes of that person, through eyes of love and respect – you will see a much more real and positive image of yourself, one you can be proud of… and smile.
I offer a number of options regarding weight loss. The main option is a course of 6-week sessions, this comprises of 4 weekly sessions, followed by 2 follow up monthly sessions. The programme consists of a no diet weight management strategy, looking to change the way food is viewed. I incorporate stress management issues, any unresolved emotional issues, addictions, e.g. to chocolate or biscuits etc, time management, insomnia, life style, work/life balance. I use a combination of Hypnotherapy for powerful visualisation and relaxation, and as a powerful resource tool to bring about positive change; cognitive therapy and psychotherapy.
Some people choose to come for the full course; others opt for 2 or 3 to get them started and some come for 1 or 2 for motivation or a specific addiction to a certain item of food.
For the most beneficial long-term effects I do recommend the full programme, but this can be condensed depending on the needs of the individual. Why diets don’t work
When we diet we restrict the body of a variety of nutrients, and because of the time consuming planning and strictness of many diets, we often lose our motivation, life gets in the way, and when we finish the diet we more often than not put back on the weight we lost and more besides as the body goes into starvation mode and stores excess ready for the next diet/famine! Eating is vital for our survival so when we restrict our intake by dieting – we are going against our own body’s survival instincts.
Why do we put excess weight on?
There are many reasons why we gain weight – it is not just about eating excessively – it may be about comfort, or protection, or even tiredness – and stress – so lifestyle balance is the key. Our body’s metabolism naturally slows down as we get older – so we do not burn off excessive calories as quickly as we did when we were younger- as we head towards the menopause and beyond – this is the body’s way of protecting its self as our bone density lessens. But we can strengthen our bone density and get rid of excess weight with regular exercise – a well-loved subject that I will come to a little bit later!
At this point I would also like to mention waste and what causes our bodies inability to get rid of excess waste efficiently.
Weight gain is not just about the conversion of food to fat and it’s storage in the body, it is also about an excessive build up of waste products and toxins in the body from a sedentary lifestyle, daily stress and an in-balance of nutrients – e.g. if we eat a lot of pastry/bread, and not a lot of vegetables. This can cause slow or lack of elimination of waste products and insufficient lymphatic drainage. Toxicity causes an inflammatory response – enlargement of the body structure and soft tissues – increasing body weight, and excess food being stored as fat, so waste removal is a priority and getting oxygen and water into our cells.
There are also certain foods that can aid weight loss such as cinnamon, prunes, and cider vinegar breaks down the hardened acid in our bodies that cause inflammation and aches and pains. Fresh fruit and vegetables give us energy.
Why do we want to lose weight?
Weight loss is a very personal thing but the most important reason for losing excess weight is good health – reducing the risks of heart disease, cancer, joint problems, and diabetes to name just a few. It is not just about how we look – it also about how we feel, so don’t be a slave to the scales – this takes you back into diet mode of thinking, creating unnecessary stress and guilt and fear, and disappointment – go by how your clothes feel and fit and your improving energy levels!
My top tips
The best way to lose weight and maintain the weight loss is through positive lifestyle change. This may mean actually eating more food- not less!
1. Breakfast is the most important meal of the day
Fuel up first thing; we need the most energy at the beginning of the day. If we skip breakfast, when we do finally eat -? Mid-morning or even later at lunchtime we often grab a quick fix for energy such as high sugar foods and refined products- biscuits /cakes etc and also the next meal we have, our body holds onto more than it actually needs because we have confused it and put it into emergency starvation mode- remember survival instinct – because it does not know when the next nourishment will come.
So, balance is the key, sending a message to the body that it will be nourished regularly. If you do eat a breakfast but find yourself still hungry or very peckish around mid morning – then eat extra fibre at breakfast and include a piece of fruit.
Only 1 or 2 meals a day may not be enough for your body and often then when we do eat we overload to compensate as energy levels have dipped and we are ‘starving’ rather than ’hungry’.
2. Pay attention to how you eat your food.
It takes 20 minutes for the body’s chemical signal to kick in and let us know we are full- if we eat quickly, in a hurry, distracted- we often miss the signal and carry on eating. If we eat more slowly- naturally we eat less in that time.
Chew your food well, this improves digestive absorption and smooth transit and is less work for the body to do further down and so avoids unnecessary blockages – like a traffic jam.
Really taste your food- quite often we miss flavours, so when we pay attention and taste our food, we find we are more drawn to healthier foods.
Plan your weekly menu – when you are relaxed and have the time it helps you to really think about what you are eating so that you can create balance in your diet. This saves energy through the week and keeps you on track! It also saves money on your shopping bill.
3. Increase water intake and reduce caffeine intake.
Caffeine is a diuretic and depletes the body’s fluid levels. Quite often we are really thirsty when we think we are hungry. So plenty of water is essential for healthy weight loss and maintenance – it flushes out toxins and replenishes – giving us more energy and reducing sluggishness and tiredness.
Is not something to dread or avoid- it can be fun and exhilarating- it is about choosing an activity that you enjoy, and that can be fitted into your lifestyle – it may be that a gym is for you – but if not then a brisk walk – 20 minutes a day gets your system going and heart rate up, increasing your circulation and energy levels – helping you to sleep better and burning off excess calories.
All activity counts – including housework – just up the speed!
Pace yourself and build in an easy to maintain routine, and do not go beyond realistic limitations – life does happen along the way and often gets in the way – so don’t beat yourself up if your routine stops for a while – acknowledge that life got in the way then get back on track.
5. Rest and relaxation.
As well as exercise- rest and relaxation are a vitally important part of a healthy balanced lifestyle to maintain your weight loss.
If we don’t do this we eat more for extra energy and the wrong things because we don’t have the energy to prepare fresh foods, and low moods from tiredness can lead to quick fix sugar intake. Look at your sleep patterns and put into place some time for you and some good sleep habits. Alcohol is not included in this. On the pale green leaflet I have included tips for sleeping well and stress management techniques.
6. Positive focus.
Focus on positive visualisation – see yourself at the ideal weight for your height. Do not waste time and energy focusing on what you don’t want, but focus what you do want, focus your energy on your desired goal?
Allow yourself the occasional treat – 80/20 rule – keeps you on track and free from feelings of guilt and pressure. Treat yourself to a massage, facial, reflexology once a month or once every couple of months to increase your wellbeing and to encourage the body to get rid of toxins.
It goes without saying that there are negative effects from alcohol on our weight due to the hidden calories but again, everything in moderation.
8. Have a goal.
Have a goal to work towards – this gets your motivation going and maintains it. E.g. better health, better sleep, clothes fitting better, more energy – not just a special occasion as these come to pass.
For further information about weight management and positive lifestyle changes contact me via email at firstname.lastname@example.org or call 01663 750323.
A lot of you have asked about the meaning of dreams and if they are important, so I hope to answer some of your questions here.
Freud said “dreams are the royal road to knowledge of the unconscious activities of the mind” (Freud, 1938, cited in Singer 2001).
Dream research has shown that the brain is more active during sleep than in a waking state, and several explanations have been offered for cognitive and emotional resolution, to either prevent information overload on the brain’s systems as all memories are stored, so it may be a way of sifting and filing(Crick and Mitchison 1983, cited in Singer 2001, p.187), and at an emotional level, as Freud suggested, a ‘wish fulfilment’, a resolution of and unravelling and reorganising of the day’s events that have not been fully dealt with (Evans 1984, cited in Singer 2001) therefore “The utility of the unconscious processing during dreams seems to be one of cleansing the emotional ‘residuals’ of the waking experiences”(singer 2001, p.188).
Dreams serve a useful function also in supporting an integrated approach of cognitive neuroscience and depth psychology as “The unconscious processes in dreams serve both a cognitive and emotional function. This points to the inseparability of the cognitive and emotive processes in the workings of the unconscious” (Singer, 2001, p.188).
Although my answer has been somewhat academic, I hope it has given some useful insight into what is a most intriguing, fascinating, and important part of our consciousness.
My CDs are available to buy at my classes or from my practice by arrangement. Alternatively I can send them to you by post but there will be a £2.00 P&P delivery cost – for first class recorded delivery and safe packing. Each CD is £10.00
There are five CDs titles in all:
Sleeping Well; Weight Management; Relaxation: Tranquil beach; Relaxation: Tranquil forest
Relaxation: Tranquil garden
Also, there will be new CDs available in May, so watch this space!
This months’ reading topics are varied and wide ranging but hopefully, will lead to an expansion of your knowledge and understanding of particular areas of interest.
“The extra-ordinary healing power of ordinary things” Larry Dossey MD. ISBN: 978-0-307-20990-0. This book was chosen as one of the “10 best spiritual books of 2006”. Larry Dossey M.D is the former chief of staff at Medical City Dallas. His work is inspiring and uplifting and gives a great insight to the connections between spirituality and modern medicine. “He directs our attention to simple sources of healing that have been available for centuries”
“Dreaming Reality: How Dreaming Keeps Us Sane, or Can Drive Us Mad (Paperback)” Joseph Griffin and Ivan Tyrrell. “A wonderfully fresh and stimulating view of dreaming, evolution and human functioning.” Arthur J. Deikman, MD.” ISBN: 978-1899398911
I hope you have enjoyed my May newsletter.
Please do let me know if you do not wish to receive further newsletters via post or email or you can ‘unsubscribe’ and please pass on my details if you know someone who might enjoy/benefit from the newsletters and I will include them in the next letter when I have their details. Alternatively, please forward this newsletter to anyone who may be interested.