The Full of Food Sigh

Have you ever heard of this phenomenon? I had not until recently a good friend named Rhonda and I were talking about - what else? weight loss. She told me about the "sigh" that signals when we have reached fullness and SHOULD STOP EATING! This of course caught my attention enough that it was over a full week later that I became aware of it. Last night I was eating my dinner, slowly, consciously and thoughtfully eating when I realized that I sighed! As much as my eyes wanted to complete the plate of food, I stopped. And I sat there for a moment to let it all register - isn't that the purpose of being mindful of our eating? I realized that I was indeed feeling comfortably full and there was food still on my plate. Now that? was a definite first! And so, I was able to clear the food and clean the kitchen and feel comfortably satiated.

I attended a workshop on Friday featuring Frank Kros from the UpsideDown Brain Organization. It was awesome and while the focus was indeed on the brain and ADD/ADHD, there was certainly some learning for me about the "parts" of the brain. So, there is this tiny little portion of the brain called the Hypothalmus which controls, among other things, body temperature and food satiation. This is the wonderful part of our body which tells us that we are full, if we listen to it and pay attention! While I also knew that natural light is important for our well-being, I also learned that natural light positively affects the hypothalmus. If we get too little, it decreases serotonin production - not a good thing - Serotonin helping us to produce "happy" and all. I'm sure that in future posts I'll be talking about all that I am learning about the brain because it is truly a fascinating organ and I continue to be amazed how little we realize, in our day-to-day operations what is actually going on in these bodies of ours. Therefore, important to take care of it and nurture it well. Until later......pay attention to the sigh and see how it changes your life!

Why weight?

Is losing weight one of your New Year’s resolutions? If so, you are not alone. But then, you know that. We live in a world where obesity is at epidemic proportions and we hear about it often. What does it say about our world where it makes the news to identify the fattest city in the country? What makes them fat? What makes us fat?

I don’t have the answers. If I did, I might have some great books on the subject and obesity and poor health would no longer be issues. Perhaps I’ll work on that in 2009.

Is this your first time to resolve to lose weight? If you are among the majority of adults in the country, the answer is likely a resounding “NO”.

Why?

Well, it’s likely because whether you lost weight last year or the year before, or even before that, you’ve regained the weight. When you noticed the pounds start to return, one tiny pound at a time, what did you think? Probably little at the time….”oh, it’s just one pound….that’ll come off soon enough”…until it’s 5 pounds and then 10 and, well, you know the drill.

Is it failure? Is it lack of control? Is it weakness?

No. I do not think that it is.

I think that it’s something more and I’m going to continue to look at that closely this year - for myself, my family and my clients.

Bless Oprah’s heart, when she loses, we applaud her. When she gains, we feel her pain. Dang, if Oprah can’t do it with a trainer and cook and all the good stuff that accompanies accomplishment, then how can we expect to become successful? Remain successful? I don’t mean to be mean, but this morning I noticed that Al Roker had put on some weight. This is not meant critically, but just observation. Can you imagine what it must be like to go through the process, have people watch you, encourage you and praise you for your success and then reverse the process? Of course you can imagine it! How many times have you experienced it, yet not on television, in front of millions of people around the world?

I’ve talked with many people who’ve undergone drastic measures like gastric by-pass talk about re-gaining their weight. How frustrating that must be for them! They took very drastic measures to save their lives and found that it was not the cure-all. As the new year has unfolded, I’ve watched many commercials for weight loss food, exercise, bars to fill you up. I went to see a movie the other day and there was an advertisement for a doctor specializing in gastric by-pass surgery. He offered limo service and the ad appeared to speak to the upper echelon of society. He was, of course, rail-thin.

So, doesn’t that say that it’s not about the food - literally less about what we’re eating that what’s eating at us?

Some things to consider in the days to come: why are you eating at any given moment? When is the last time you felt truly hungry? What does satisfied mean to you? If food is my friend, would I let a friend treat me this way? These questions may spur you toward finding answers for yourself. If you need help, call me. Listening and helping people find answers is where my passion lies. I can help.

I plan to look at each of these in the coming days and see where “Just some thoughts…” can lead us in 2009.

"I've never been better!"

Are you frustrated? Overwhelmed? Tired? Melancholy?

If you stop to look at your minutes, days, or weeks, what do you see?

I, personally, want to remember how grateful I am, how blessed my life is each and every day. Today, I've been reminded of it twice and that says something to me.

Earlier today I had a conversation with an incredible woman, a great friend and inspiration in my life. She told me that she plans to distance herself from negativity in this coming year. We discussed how easily it is to get caught up in the negativity and get sucked into its grip. If we look at it that way, we have no power over our own lives. I believe that if we don't have power over our lives, then we are choosing to give it to another.

Who, or what, are you giving your power to when negativity strikes?

After dinner, I read an article by Karen Rauch Carter, author of "Move Your Stuff, Change Your Life" and I was reminded of this yet again.....does it take a tree falling to help me realize or remember this stuff? It's easy folks....let's get it, shall we. Karen brought up the fact that we were angry and complaining only 4-5 months ago about the price of gas. It probably created more conversations than the state of the weather. In the recent months, how many times have any of us expressed, out loud, our gratitude that the prices have fallen so drastically? I will admit that I have and yet, probably not as much as I should, or would like to. I want to encourage you to join me on a path toward daily gratitude.

We hear it from time to time - from Oprah down to little ole' me - BE GRATEFUL! Thank someone, something! What do we miss when we are busy complaining and being negative? Well, I'd be willing to bet we miss a lot of POSITIVITY because, well, negative begets negative and therefore......might positive beget positive?

So here's an experiment....no, wait, before I suggest the experiment, let me tell you a story.

Years ago I worked for an agency in which I was fortunate enough to be able to travel to some incredible place with some really incredible people. It is a great set of memories in my life! Anyway, on several of these trips, there was a gentleman, one of the corporate guys and he was always so very pleasant. You'd say hello and ask how he was and inevitably he would answer "I've never been better!". I loved this! Every single time I saw him, or saw him greet someone else, this is what he said. And it visibly changed the situation, I observed.

So, I started saying it. Even on the days when I felt lower than low, angry, frustrated, tired, you-name-it, I would answer people in the manner of this great man - "Never better!". Instantly I would see a change in people as if they did not expect anyone to respond in this way. What a bittersweet thought, really. So, I say it and continue to get the same response and love that it seems to lift someone else's spirit. And further, it lifts my own. So, truly, I might be in a less-than-wonderful-mood, but when I say those simple words, I feel lighter and more hopeful, as if it could possibly be true. I make it so!

So let's return to the experiment. If you are reading my blog....well, first off - THANK YOU! And if you are reading this, I'd like you to try these two things, beginning tonight.

1. Be grateful. You have a computer from which to read. You know HOW to read. You are curious about the world and what other people might have to say which might be important to you and those you know. You are likely sitting in a climate controlled room, full from, or anticipating a good dinner. You will go to bed comfortably tonight. Perhaps you will simply be grateful that a not-so-great-day has ended. Be grateful.
2. Respond "Never better!" with ooomph when someone asks you how you are. You really don't need to expound on it - simply say it! Say it loud, say it proud. Observe any change in the energy around you both. Lift your spirits and then lift those of people around you! As in the movie - Pay It Forward.

Try this for a week. Let me know your experience. When you do, I'll gladly present you with a spoken word meditation of your choice from My Calming Mall. Go forth and spread POSITIVITY! Make it contagious!

Oh, and by the way, I'm grateful tonight. For all of the things listed above, for the ability to care for my grandmother, my clients, my friends. For the knowledge that self-care is vitally important and that even baby-steps in that direction are a complete and total success! I'm grateful for tomorrow. I'm grateful that we have the ability to change our world, even if it takes tiny, baby steps. I'm grateful for my life, my home, my family. For you taking the time to read this.

Relax into the new year....

Through New Year's Eve, I'm offering a 20% discount on all spoken word meditations, videos or music collections through My Calming Mall. If you are considering a change toward health in the coming year, consider my EZWalk program at 25% discount. Simply enter the discount code of 'chmas2008' when prompted and receive your discount at check-out! Download and enjoy this gift of relaxation for yourself or someone you love.

Will you give yourself 2 minutes?

Ok, just to be fair, it is 2 minutes, 30 seconds! So splurge on the extra 30 seconds and see if you feel any differently.

Anyway, Christmas has come and gone for another year. This was truly a wonderful Christmas for us all. My family focused this year on celebrating all that we have in a changing world - we create and become the glue that holds us all together, giving comfort and strength \to one another when needed. We are truly blessed to have had great moments, wonderful memories (a graceful "bye-bye" ending), great food and hope for the coming year.

While I never want to wish Christmas to hurry, I was physically aware of the toll it took this year. For the past 2 weeks, I planned to rest my body and mind on the 26th and I did! And yes, I was the quintessential couch-potato queen and proud of it! I do not do that often and so, I'm proud of myself for taking it. Stayed in the jammies, never venturing far from the couch and the TV! Mindless, dribble. No laundry, minimal cooking and only walked outside for good phone reception when I spoke with my sister or grandmother.

Several gifts come to mind from my lazy yesterday - I got it out of my system! I relished it, enjoyed it and immersed myself in it. I feel good today. I don't feel deprived or lazy at all! And, today, I've pretty much gotten back on track and the house is quiet while I work. I've been up for a very long while (the joys of getting a few more years under the belt, I hear) and feel that I've accomplished a lot.

So, did you take time to watch the video? I am very aware that time is of the essence in our world and every moment is precious. I'm challenging myself to create more powerful, thoughtful, creative moments for myself in 2009. By creative, I do not necessarily mean task-oriented. I mean creative moments that nurture and guide and enliven our spirits! Will you join me on this journey? How many minutes a day can you ~ WILL YOU ~ commit to self-care? Perhaps you'll come back here and watch my relaxation clip? Perhaps you'll visit my calming mall and give yourself 7-10 minutes of spoken word meditation or music to fall back on. Today's video music is "Pure Drift", a new piece of music that will soon be available for download.

Nurturing. The Nurtured Heart Approach to parenting challenges that a mere 600 seconds a day can change your child's behavior patterns - that's a mere 10 minutes, folks and it does work! So, here you are, taking 120-150 seconds for yourself. Can you feel the change? Perhaps in your pinky finger, your left ear lobe, the shoulders that dropped a centimeter lower than the moment before? I'm asking you to consider the tiny changes that you can make toward your greater good, your greater peace.

I used to practice yoga and loved it so very much. I'm longing to return to it for all the good that it does a body, mind and spirit. On occasion, I remember that you can deepen a yoga pose by breathing into it, lengthening and strengthening the muscles gently, not forcefully. I invite you to gently move into some new practices this year. How many years have we 'resolved' to lose weight, quit smoking, do something and the force simply was not lasting, leaving us feeling tired, frustrated and failed. Go gently into this new year. So many things we cannot change in our greater world. Let me help you make the tiny, significant changes that allow you to better cope with all that we cannot change. Breathe deeply. Rest well.

Stress Free Shopping?

Sixteen shopping days remain for this year's holiday season.

Have you finished your shopping? Do you dread the idea of even getting near a shopping mall just now? I know that I do. And yet, I love the hustle and bustle of the holiday season. It's as if the world comes alive in a little bit of a different way. I love the lights, the colors, the decorations, the Christmas carols, the smell of the trees. When I walk into a store selling trees, I get very close and breathe deeply - the smell of Christmas is in the trees, the cookies and even in the winter cold days. Ok, we don't have so many wintry cold days here on the coast so I hold the memory of each one dearly.

I have written before about relaxation music and mediations that I offer to my clients. I love the music that I offer and it can be heard in my office every single day, because it does calm and quiet the mind and soothe the spirit. Many of my clients comment on how good it feels to come in and just settle into the session.

I want to invite you to sample this for yourself. Throughout the month of December, I'm offering a 20% discount on all spoken word meditations, calming and inspiring videos. With savings like this, you might even choose a piece of music or two to add to the mix. Or, if you have difficulty deciding, you might opt for one of the compilations such as "Dream", "Breathe" or one especially for children is "Cool Days".

In addition to the above, I'm also inviting you to get a head start on that pesky New Year's Resolution by enjoying 25% discount on EZWalk, a progressive 6-week walking program that includes a companion booklet.

All of the above can be downloaded directly onto your computer or iPod. Or, you might choose one for a friend: once you've shopped for them, you'll receive an acknowledgement. If you've purchased a gift for a friend, teacher or hostess, simply forward the e-mail to them with a greeting from you. How simple and stress-free can that be?

I wish for you calm moments during the remainder of this holiday season. I know that times are challenging, and yet our homes can, and hopefully ARE, the place we can go at the end of the day to recharge our batteries. Breathe deeply and enjoy each moment.

Insomnia?

League City, Texas - December 6, 2008 - 60 million Americans suffer from some kind of chronic insomnia each year. 60 million. That’s an amazing number.

There are many causes, but recently, the economic climate and world events has led to an increase, as well the overall imbalance with our day to day lives…

Factors like too much work, not enough exercise and “downtime”.

While medications are one way to treat insomnia, there are other alternatives.

Let me outline these in this article and explain more about insomnia.

Insomnia is the sensation of daytime fatigue and impaired performance caused by insufficient sleep. In general, people with insomnia experience an inability to sleep despite being tired; a light, fitful sleep that leaves them fatigued upon awakening; or waking up too early.

Insomniacs often complain of being unable to close their eyes or rest their minds for any period of time. This author certainly knows what it’s like to have your mind racing at bedtime. In our stress-filled world, we are often plagued with unfinished to-do lists in our heads. When it’s quiet and time for sleep, many people have problems pushing those to-do lists aside in favor of dreamland.

The worst part of insomnia is wanting to sleep but being unable to. The mind races and is unable to rest and that makes you overly tired and barely able to function the next day. Sometimes insomnia lasts longer than just a few nights.

So what causes insomnia?

While there’s no one cut and dried reason why some people can’t sleep, most experts agree that insomnia is brought on by stress, anxiety, medications, and/or caffeine – among other things. Transient and short-term insomnia has many causes.

In one study, 20% of adults reported that light, noise, and uncomfortable temperatures caused their sleeplessness. Depending on the time of day too much or too little light can disrupt sleep.

Caffeine most commonly disrupts sleep. Nicotine can cause wakefulness. Quitting smoking can also cause transient insomnia.

Your partner’s sleep habits can also cause you to have insomnia. In one 1999 survey, 17% of women and 5% of men reported that their partner's sleep habits impaired their own sleep. Snoring can certainly be a factor in a partner's insomnia. In fact, in the same survey 44% of men and 36% of women reported snoring a few nights a week and of those who snored, 19% could be heard through a closed door.

Herbal remedies such as valerian root, kava kava, chamomile, lemon balm, St. John’s Wort, and passionflower have been used for insomnia for many years. However, the effectiveness and safety of these products has not been documented. Studies done on herbal remedies are often hard to interpret because they are inconsistent with standards of studies for regulated substances like prescription drugs.

According to the National Institute of Health, although the results of some studies suggest that valerian may be useful for insomnia and other sleep disorders, results of other studies do not. Interpretation of these studies is complicated by the fact the studies had small sample sizes, used different amounts and sources of valerian, measured different outcomes, or did not consider potential bias resulting from high participant withdrawal rates. Overall, the evidence from these trials for the sleep-promoting effects of valerian is inconclusive.

Even if studies report positive benefits from herbal remedies, the compounds used in such studies are, in most cases, not what are being marketed to the public. There have been a number of reported cases of serious and even lethal side effects from herbal products. In addition, some so-called natural remedies were found to contain standard prescription medication.

Using Stress Management and Relaxation…

Learning to be physically and mentally relaxed before going to bed will help you fall asleep more quickly. Additionally, many relaxation techniques can be put to use when you wake up in the middle of the night and need to get back to sleep.

Quieting your mind and body is not something that can be done immediately, so you should try to start winding down at least an hour before bed. Some people find that reading a book, taking a bath, playing solitaire or working a crossword puzzle are good ways to slow down from activity of the day.

Self-help strategies are usually effective and aren’t addictive. Using these alternatives to over-the-counter or prescription medication are less expensive than pharmacological treatment, have fewer side effects, and can provide longer lasting relief particularly when behavioral treatments are used as well.

Consider, too, altering your sleep environment. Put a board under your mattress if it sags or try putting your bed in a different position. Make sure your bedding is clean and that you are warm enough but not too hot.

If light troubles you, use thicker curtains or put a scarf or sleep mask over your eyes. If you feel more comfortable with a little light, leave the curtains open a little or use a night light.

A common cause of sleeplessness is noise. Use earplugs if it’s noise you can’t do anything about. Change your attitude toward the noise, too. People can sleep through high levels of noise. It’s not so much the level of the noise as it is how you feel about it that keeps you awake.

Use relaxation exercises to calm yourself and take your mind off of it. Take some diplomatic action to combat the noise that’s disrupting your sleep. If your family is being noisy while you’re trying to sleep, talk to them calmly about your need to sleep and ask them to please curtail the noise during bedtime hours.

Keep a radio or tape player by your bed and use it to mask other noise. Try playing a relaxation tape or CD such as nature noises that can put you in a calmer mood and make you better able to cope with distractions.

If you continue to have trouble getting to sleep for more than a few nights, you should speak to someone about it. Your local doctor or therapist can help, and provide you with a range of solutions.

Contact:
Delee D’Arcy, MA, LPC, LMFT
Delee@deleedarcytherapy.com
3027 Marina Bay Drive, Suite 110
League City, Texas 77573
713-302-6698

###

“Dream” CD - $19.95

To get your own copy of “Dream” including 4 meditations and 4 amazing and relaxing pieces of music, please call me or download directly from my calming mall.

Sign up now for upcoming information and newsletters and receive a copy of "Overcoming Insomnia: Learn to Sleep Like a Baby".