Happy Holidays all!

Now that the longest night of the year is over, I’m ready to count my blessings–we’re turning the corner, heading slowly but surely toward the longer days of Spring. (And I’m ready to think about something other than dangerous processed foods–it gets depressing!)

Other than more daylight, most of the blessings I’m counting are people, and I’m feeling lucky to be able to celebrate the holiday with so many of the people I love and care for, who love and care for me.  There are other blessings, too, like the opportunity to do work that matters, work that makes me happy.

And today I remind myself that, although I have the ordinary human desire for more, more of everything, the basic stuff, the food and shelter and clothing and safety and enough money–all of that–I know how lucky I am just to have enough, and how lucky to be able to take that for granted.

We’re human, and impermanent, and inevitably all things will change, but it sure feels good right now to stop and cherish these gifts, the blessings of the day.

Happy Holidays, all.

No more sodas—diet or otherwise—for kids, please

Last week’s post talked about aspartame and sucralose (Splenda), commonly used sweeteners in diet drinks and processed food. According to the studies I looked at, both sweeteners had the effect of increasing appetite, and increasing our desire for sweets by stimulating neuron activity.

I’ve mentioned only a small sample of the research here, but there’s a lot more. It seems clear to me that these sweeteners are far more harmful to health than plain sugar. I’m not advocating eating a lot of plain sugar, don’t get me wrong, but even though plain sugar is a nutritional disaster in processed food, its bad effects seem less far-reaching than the sweeteners’.

A small study looked at concentrations of sucralose in the blood of healthy adults (age 18-45) and children (age 6-12). The study found that children had double the concentrations of sucralose in the blood after drinking a single diet soda than adults.

A previous study had found sucralose in the breast milk of mothers who consumed various products containing sucralose. The study report said that since infants’ kidneys do not filter substances from the blood as efficiently as older children’s, their blood concentration of sucralose may be much higher.

Given the effects of sucralose on the brain, particularly the effects of altering our response to sweets and increasing appetite beyond the normal satiety point, aren’t we handing our kids a prescription for obesity and metabolic disorders with every diet soda?

On that note, kudos to Bellingham’s School District—they took sodas out of the schools here in 2005.

Forget about the sweeteners—for your own good

Happy Holidays! I’m later than usual putting up the tree and blasting carols as we pull out the ornaments and turn on the lights, but now that we’re here, I’m ready to love it!  Have a great holiday season–

I just wrote an article about developing a positive mindset to help us maintain a healthy weight (look for it in the January 2017 issue of Bellingham Alive!). In it, I said that although I have strong opinions about nutrition and the value of physical activity, it’s far more important that we each find our own best healthy foods and activities, because that’s how we discover the most satisfying and sustainable way to stay active and healthy.

I said it, and I believe it. But, as I said, I have strong opinions, especially about processed foods. I know it’s hard for busy people, and particularly hard for busy people who don’t like to cook. But here’s one more plea for avoiding processed foods, especially processed foods with artificial sweeteners. And this goes double for diet sodas, especially for children.

It’s harsh that we turned to artificial sweeteners because we thought they help us consume fewer calories, but the truth is out: that’s not how they work, and calories don’t mean what we thought they mean anyway. A study at Massachusetts General Hospital started with the question of why artificial sweeteners—specifically aspartame in this study—don’t work to support weight loss. The possibility this study looked at is the action of a gut enzyme called intestinal alkaline phosphatase (IAP), previously shown to prevent obesity, diabetes and metabolic syndrome.

This enzyme is the one that speaks to us about 20 minutes after we eat, producing the sensation that makes us wonder why we thought we needed another helping. It turns out that aspartame knocks out IAP activity.

The study used four groups of mice, 2 fed a normal diet, 2 fed a high fat diet. Half the normal diet mice had aspartame in their water, to equal the amount of 3 and a half cans of diet soda for a human adult. Half the high-fat diet mice had aspartame to equal 2 cans of diet soda. The others in both normal and high fat groups had just water.

After 18 weeks, there was no difference in weight between the two normal diet groups. Mice on the high fat diet with aspartame gained more weight than the ones who had plain water. Here’s the kicker: the aspartame mice in both groups had higher blood sugar levels and higher levels of the systemic inflammation associated with metabolic syndrome.

So much for aspartame. But another set of studies (described in the website STAT) looked at sucralose, aka Splenda, with equally horrifying results. The first study was done with flies, one group eating their fill of a normal diet, and the other eating their fill of a diet containing sucralose. In a few days, the sucralose group were eating 30% more calories. When both groups consumed normal sugar, the sucralose flies showed more neuron activity, suggesting a stronger taste for sweet as a result of their exposure to sucralose.

One of the study’s authors explained that the same neurons also make food taste better when we are starving. In other words, the neuron activity makes us think we need to eat when we don’t. The study was repeated with mice, whose response is more likely to be similar to humans’, with the same results.

I wonder if this is what’s behind the phenomenon that people are eating so much more sugar than we used to. I know so many people who’ve been drinking diet drinks to cut down on calories, only to find they’re craving much sweeter foods—much too sweet for my taste.

It’s kind of like our history with tobacco, which was marketed as good for us—“so relaxing!”—before it was seen as the health hazard it is. I think that’s where we are with artificial sweeteners and the ridiculous amount of sugar in processed foods. Just say no, folks.

When is visualization helpful, and when does it get in the way of reaching a goal?

Fantasy, a kind of visualization, is a chance to embrace a magical reality. It can be a wonderful experience—it can feel good—to lose ourselves in an alternate reality, when we can pretend that life is as we want it to be, maybe with a better job, fabulous success in your chosen field, better health, etc.

There’s only one problem with any fantasy: it doesn’t exist.

In 2002, a study evaluated four groups of people with goals, who either visualized what success looks and feels like, or anticipated a negative outcome. These groups’ four different goals were finding a job, looking for a romantic partner, acing an exam, or recovering well from surgery.

The study authors concluded that fantasy visualization leads people to feel as though they have already succeeded, while anticipating a negative outcome helps people to identify and deal with the obstacles or challenges they foresee. In other words, the pleasant feelings a fantasy evokes end up negatively affecting our motivation to pursue success—getting out there and applying for jobs, studying harder for exams, etc.

Another group of people expected good results based on their own past experience, and they also had a better outcome than the people who fantasized about success—presumably at least partly because they already knew the steps they would need to take to ensure success.

Fast forward to this year, and another study builds on the earlier research, this time focusing on the effect of positive thinking on depression. In this case, the study looked at the effect of positive visualization both in the moment and over time. What they found is that people did in fact feel better in the moment, as they experienced the positive feelings evoked by the fantasy, but the long-term effect (up to 7 months later) was an increase in depressive symptoms. The long-term reality did not live up to the fantasy, which remained just a fantasy. In this study, visualization of positive results not only didn’t provide a benefit, but over time it led to more depression.

So, positive thinking or visualizing success may not be an effective force for change in our lives.

In hypnosis, we typically use visualization. But a good hypnosis session involves more than visualizing the goal achieved—it’s not just fantasy. A good hypnosis session also explores any barriers to success—not just practical, tangible, obstacles, but also internal barriers like negative assumptions about our abilities and limits. With that basis, we use hypnosis to prepare for the work needed to achieve success. For example, a student who is struggling because of a negative assumption that he or she isn’t smart enough needs to reverse that assumption, needs to know that he or she has what it takes to do the work required to meet the goal. Hypnosis works well for that.

There are a couple of studies that I’ve written about before, showing that visualization under hypnosis involves the same areas of the brain that are active when people actually perform the activity. This doesn’t happen when people are simply thinking about it (fantasizing). Perhaps that’s part of the reason for a different outcome with hypnosis. When we’ve gone through the process under hypnosis, we are expecting a good outcome because we’ve experienced it before, rather than day-dreaming about how good it will feel.

Is it better to avoid bad foods or just eat more good foods?

Happy Pie-for-Breakfast Day! I do love Thanksgiving, and the next day’s pie for breakfast . . . .

I just read about a study that asked about 15,000 people in 39 countries about their diet. All these people had heart disease, and one of the questions the study addressed was, how effective is recommending that people with heart disease eat healthier, versus recommending that people avoid unhealthy foods.

It’s an interesting distinction, isn’t it?

The way they went about answering the question was to ask people about their eating habits, and then track their cardio-vascular health over a period of 4 years. (This is a huge oversimplification—if you want to see the full study report, it’s here.)

The study’s conclusion is that people who eat more healthy foods—vegetables, for example—showed better health over time than people whose focus was to avoid bad foods, like fried foods.

The study conclusion was that the health benefits of the good-for-you foods protect against the effects of eating the occasional bad-for-you treat. Here are their lists of good and bad foods:

  • Good: whole grains, vegetables, legumes, fruits and fish, and infrequent consumption of meat
  • Bad: refined grains, sweets and deserts, sugared drinks, and deep fried foods

This suggests to me that our best first step toward eating healthier is to increasing how much of the good stuff we eat. After all, we can all stand to eat more vegetables. Another good idea would be to focus on alternatives to meat—trying more legumes or fish for protein.

When we start to feel the benefits from that first step, it’s so much easier to take the next step—whether that’s eating more of the good stuff, or eating a little less of the bad stuff.

 

Just in time for Thanksgiving

Well here’s some good news for those of us who love feasting at Thanksgiving—my favorite holiday! Family, friends, and feasting—this truly is a special occasion. And I really like the idea of a holiday that asks us to think about gratitude—I need that reminder.

Before the feast day, I usually start making lists weeks ahead; I try a few new recipes, auditioning them for the T-day menu, and I consider new flavors for ice cream to accompany the pies. But I always end up making cinnamon ice cream; it goes so well with the favorites: apple, blackberry and pumpkin.

It’s always pies for dessert at my house on Thanksgiving—otherwise, how would we be able to celebrate the next day’s holiday, Pie for Breakfast Day? A fitting way to celebrate the day after Thanksgiving. My daughter agrees.

But holidays—well, any reason to celebrate with food—can be difficult for people who are in the transition phase from the Standard American Diet to a more healthy alternative, especially since we know the damage that overeating can do to our metabolism.

So here’s the good news, which I read about in a Science Daily post: “a new study finds that exercise can protect fat tissue from changes in inflammation levels and fat metabolism caused by a brief period of eating too many calories.”

Motivation!

This is a preliminary study, with only 4 adults—people who are active on a daily basis, for the most part. They ate approximately 30% more calories than normal for them during the week, and continued their normal level of physical activity. They were tested for glucose tolerance and inflammation before and after the week, with this conclusion: the findings “support a protective role of exercise in the metabolic response . . . to brief periods of overeating.”

So a healthy level of activity protects us from the effects of occasional overeating.

I think this year my gratitude list will include my good fortune in being able to maintain a level of activity that gives me energy—a benevolent addictions.

When is visualization helpful, and when does it get in the way of reaching a goal?

Fantasizing, a kind of visualization, is a chance to embrace a magical reality. It can be a wonderful experience—it can feel good—to lose ourselves in an alternate reality, where we pretend that life is as we want it to be, maybe with a better job, fabulous success in our chosen field, better health, etc.

There’s only one problem with any fantasy: it doesn’t exist.

In 2002, a study evaluated four groups of people with goals, who either visualized what success looks and feels, or who anticipated a negative outcome. The four different goals of these groups had to do with job hunting, looking for a romantic partner, acing an exam, or recovering well from surgery.

The study authors concluded that fantasy visualization leads people to feel as though they have already succeeded, while anticipating a negative outcome helps people to identify and deal with the obstacles or challenges they foresee. In other words, the pleasant feelings the fantasy evokes end up negatively affecting our motivation to take the steps to pursue success—getting out there and applying for jobs, studying harder for exams, etc.

Another group of people expected good results based on their own past experience, and they also had a better outcome than the people who fantasized about success—presumably at least partly because they already knew the steps they would need to take to ensure success.

Fast forward to this year, and another study builds on the earlier research, this one focusing on the effect of positive thinking on depression. In this case, the study looked at the effect of positive visualizations both in the moment and over time. What they found is that people did in fact feel better in the moment, as they experienced the positive feelings evoked by the fantasy, but the long-term effect (up to 7 months later) was an increase in depressive symptoms. The long-term reality did not live up to the fantasy, which remained just a fantasy. In this study, visualization of positive results not only didn’t provide a benefit, but over time it led to more depression.

So, positive thinking alone, visualizing success, may not be a powerful force for change in our lives after all.

In hypnosis, we typically use visualization. But a good hypnosis session involves more than visualizing the goal achieved—it’s not just fantasy. A good hypnosis session also explores any barriers to success—not just practical, tangible, obstacles, but also internal barriers like negative assumptions about our abilities and limits. With that basis, we use hypnosis to prepare for the work needed to achieve success. For example, a student who is struggling because of a negative assumption that he or she isn’t smart enough needs to reverse that assumption in order to do the work to meet the goal.

A couple of studies that I’ve written about before show that visualizing an activity under hypnosis lights up the same areas of the brain that are active when people actually perform the activity. This doesn’t happen when people are simply thinking about it (fantasizing). Perhaps that’s part of the reason for a different outcome with hypnosis. When we’ve gone through the process under hypnosis, we are more like the people who expect a good outcome because they’ve done it before, rather than people who are day-dreaming about how good it will feel.

 

Beware the halo effect, or, don’t trust the promises on packages

November’s group session will be 6:30 pm, Thursday the 17th. Contact me for details.

The halo effect refers to our tendency to ascribe value to something because we consciously or unconsciously associate it with something else that we value.  It’s also another way we can unintentionally make it hard to build the habit of eating healthier.

I just saw this headline “‘Fitness foods actually lead people to eat more and exercise less, a new study finds.” The study it refers to used identical trail mix snacks with two different labels: one label said “fitness,” with a picture of running shoes, and the other label just said simply “trail mix.”

Some of the people in the study were concerned about their weight. People in this group were more likely to eat lots of the “fitness” trail mix, and exercise less afterwards.

It’s not surprising; we’ve seen this research before. The word fitness on the package leads us to assume that by eating this, we are doing something that supports our health, and we can then check that off the list for the rest of the day.

People who are not concerned about their weight, or people who get lots of physical activity already, are not likely to be taken in by that kind of advertising, since they have their own reasons—their own internal motivation—for keeping active.

The way to fight this kind of unintentional self-sabotage is to make a habit of reading the ingredients and looking at labels for the portion size, not the advertising. If you’re not in the habit already, give it a try. If you want to make it interesting, see how many packaged foods have 5 or fewer ingredients. Let me know how it goes.

Which would you choose: walking, dancing, running or working out?

A study of most-tweeted words about food and activity, referenced on the UK blog healthiestblog.com, lists the top ten most popular items. On the food list, the top four are coffee, beer, pizza, and Starbucks. In fact, the only healthy thing on the whole list is chicken.

Oh dear.

No wonder it’s sometimes very hard to keep our focus on doing what will keep us healthy. It does get easier as we figure out that better choices do add up to genuinely feeling stronger, happier, and just generally better . . . but we can add exposure to tweets like this to the long list of things that just don’t help—like advertising, for example.

What we can do to counteract the stuff that doesn’t help is choose to remember that although that stuff may sound good, what we really want is something genuinely good—something that tastes good and makes us feel good and helps keep us healthy—long-term.

On the positive side, the same study looked at the most common physical activities people tweeted about:

  • Walk/walking/walked
  • Dance/dancing
  • Running
  • Workout
  • Golf
  • Pool (swimming)
  • Hike/hiking
  • Yoga
  • Swim/swimming
  • Bowling

If you are looking for a way to get moving—that is, to find an activity you might enjoy adding to your list of healthy habits, this list could be a great way to start. If so many people love walking, you might be one, too. You won’t know for sure until you try it. For that matter, you could just work your way down the list and see which ones are the most fun.

It helps me to have more than one activity I enjoy, since life has a way of interfering with our plans and preferences. If I can’t do one thing, there’s another on the list. And speaking of favorite activities, can I put in a plug for biking? It would be on my personal top ten list, and it has the added benefit of reducing the time (and money) I spend when I’m using the car. Off the top of my head, other benefits include that I love the way it feels to fly along on 2 wheels, I love discovering transportation as a feel-good, meditative way of enjoying my surroundings, and it’s good for my knees. If road or trail biking isn’t possible for you, you can still get the other health benefits on a stationary bike.

The important thing is to start moving, and keep going. It sure feels good.

You say placebo like it’s a bad thing . . . .

I recently heard hypnosis described as a placebo-effect delivery system, which I loved, since it does reflect how I think about what I’m doing when I do hypnosis.

There are as many ways to talk about hypnosis as there are ways to talk about the weather—no doubt partly because it’s just as natural, and just as likely to be misunderstood. But rather than talking about what hypnosis is, or perhaps more importantly, what it can do, I want to take a moment to talk about how I see hypnosis—through the lens of how I use it.

My intention, my focus, in facilitating a hypnosis session—yes, I said “facilitating”—is to induce a hypnotic state that allows the people I’m working with to activate their own healing, expansive, growth-oriented abilities.

That’s it. I work with all kinds of people, who are dealing with all kinds of issues. As it happens, I’m privileged to work with many people who are dealing with weight issues, and so that has become a specialty for me—I love working with people who are tackling this complex problem.

I also have a specialty in working with people with medical issues. Working with these differing concerns, I use the same hypnosis techniques, and they work, because the power of hypnosis comes from the power of your mind, your body, your spirit. I’m there so that my voice and my words can become the trigger for the change that comes from your innate ability and your desire for well-being and good health.

Simple. And yes, it can seem magical. Placebo, anyone?