Weight for Wellness (TM)

Should You Weigh Yourself Daily? Here's What Research Says

2019-05-22T08:04:00.000-07:00

Should you weigh yourself daily? Weight Watchers and some other programs say, "No". In this podcast episode (player below), you'll learn what research tells us.

The “Weight for Wellness” podcast and blog are for people on a weight loss journey for health and wellbeing. Rather than promote a specific program, we look at what science based research has to say about weight loss and health enhancing approaches.

Listen to the podcast by clicking the player or clicking the link. The highlights from this episode are summarized below the player.

No player? Click this link to listen: https://radiopublic.com/weight-for-wellness-Wxz7rV/ep/s1!253d3

Episode Show Notes

If You’re attempting to lose weight, should you weigh yourself daily?

In this episode we tackle a question many of us struggle with: How often should I weigh myself?

Weight Watchers and some other popular programs say weighing weekly or even monthly is the right frequency, but what does science say? What does the research tell us?

We look at two studies, one from 2005 published in the “Annals of Behavioral Medicine”, and a second presented at the American Heart Association’s Scientific Sessions in November 2018.

These studies looked at the effects of weighing yourself frequently. One study followed participants for two years and the second for a year. Results: Participants who weighed themselves daily or near daily lost or maintained weight while those who rarely or never weighed themselves gained weight.

Steve Carter, the podcast host and CEO of Stress Solutions, LLC identified probable reasons why for most people daily or near-daily weighing helps to keep you focused on your ultimate target weight and on the behavioral practices you’re choosing to do that keep you on track.

Steve also shares other measures and ways to assess weight and health progress along with suggestions for staying focused on those health goals.

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

Citations / Resources:

“Weight for Wellness” blog. https://WeightForWellness.blogspot.com.

“Daily weighing may be key to losing weight”. Includes study citation. https://medicalxpress.com/news/2018-11-daily-key-weight.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter

“To Weigh, Or Not To Weigh...That Is The Question”. Includes study citation. https://www.medicinenet.com/to_weigh__or_not_to_weighthat_is_the_question/views.htm

Can You Lose Weight With Intuitive Eating?

2019-04-16T09:53:00.001-07:00

The article below is being republished under a Creative Commons License. It's one of the foundation resources for the "Weight For Wellness Show" podcast, entitled, "Can You Lose Weight With Intuitive Easting?".

Click The Player to Listen to this blogpost companion podcast, "Weight for Wellness" episode or go to https://podcastplayer.io/podcast/stephencarter/6d.

Intuitive eating: a 'diet' that actually makes sense

Lesterman/Shutterstock

Melissa Barker, Royal Holloway

Diets for weight loss usually involve restriction. The 5:2 diet relies on restricting calories, and the ketogenic diet relies on restricting particular types of food.

Research suggests, however, that restrictive dieting can lead to a higher body mass index (BMI) over time and a greater future likelihood of being overweight. There is also evidence suggesting food restriction can lead to a preoccupation with food, guilt about eating, and higher levels of depression, anxiety and stress. So, if diets don’t always help you lose weight and could contribute to psychological problems, what other solutions are there? Recently, there has been an increasing focus on the concept of “intuitive eating”.

Intuitive eating was popularised by two dietitians, Evelyn Tribole and Elyse Resch, who published a book on the subject and developed a website dedicated to the topic.

The goal of eating intuitively is to listen to your body and allow it to guide you about when and how much to eat, rather than being influenced by your environment, emotions or the rules prescribed by diets. The concept is similar to mindful eating, and the terms are often used interchangeably.

Mindful eating involves developing an awareness of internal hunger and satiety cues and making conscious food choices. It emphasises the importance of paying attention to the emotional and physical sensations experienced while eating.

Unlike many other diets, intuitive eating encourages you to eat what you want – no food is off limits. While some may expect that this could lead to adherents to the diet eating more high-fat or high-sugar food, research suggests that this is not the case. In fact, advocates of intuitive eating suggest that the more you restrict yourself, the more likely you are to binge later.

The concept of intuitive eating is simple, and it doesn’t involve complicated dietary rules. But what does the evidence suggest?

No foods are off limits with intuitive eating. RONORMANJR/Shutterstock

Positive effect on mental health

In terms of weight loss, it is not yet clear that intuitive eating is more effective than calorie restriction. Results from observational studies have found that people who eat intuitively have a lower BMI than those who don’t. However, since people who restrict may do so because they already have a high BMI, it is difficult to determine the true effect intuitive eating had. Also, the results from intervention studies with overweight or obese people are not as clear.

For example, one review found that of the eight studies they assessed, only two found a reduction in weight from intuitive eating. In a more recent review, weight loss was seen in only eight out of 16 studies. And out of these eight, weight loss was statistically significant in only three.

Unlike other diets, the focus of intuitive eating is not on weight loss but rather on addressing the reasons that people eat. So, even if its effectiveness as a method of weight loss is uncertain, it could still provide benefits by promoting healthy eating behaviour.

This possibility has been supported by research suggesting intuitive eating may lead to a reduction in binge eating symptoms and eating for external and emotional reasons. Intuitive eating is also associated with greater positive body image, body satisfaction, positive emotional functioning and higher self-esteem.

Finally, a recent study found that higher levels of intuitive eating predicted lower eating disorder symptoms, compared with calorie counting and frequent self-weighing. This contrasts with typical restrictive dieting, which has been associated with an increased risk of disordered eating, a risk that may be greater for those who also experience symptoms of depression and low self-esteem.

While more research needs to be conducted to establish if intuitive eating can lead to weight loss, the positive effects on mental health and healthy eating behaviour are promising.

Listen to yourself

One problem with intuitive eating is that it assumes we can accurately tell how hungry or full we are. Research suggests that people who are better at perceiving internal sensations may also eat more intuitively. However, since there is evidence that people with eating disorders have difficulty recognising signals from inside their body, it seems possible that some people may struggle to respond to the intuitive eating approach simply because they struggle to listen to their own bodies.

Also, while it seems logical to only eat based on internal sensations rather than environmental cues, for many people this is not a practical solution. The time that you eat is often out of your control, such as sticking to specific family mealtimes, or designated times during work to have a lunch break. While in principle eating when you are hungry seems ideal, in practice it is not always possible.

Intuitive eating may be an effective way to lose weight, but so far there is not enough evidence to suggest that it works better than conventional, calorie restrictive diets. But the benefits to psychological health that eating intuitively provides suggest that it is a much more healthy approach to how you eat.

It may not work for everyone, particularly those who struggle to feel sensations in their own bodies. But at a time when it seems that everything in our environment is telling us what to eat and how much to eat, it may be worth taking time to listen to your body to find out what you need.

Melissa Barker, PhD Candidate, Royal Holloway

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Other Resources Identified in Podcast Episode:

Intuitive Eating Program Website: https://www.intuitiveeating.org/

Book: "Intuitive Eating - A Revolutionary Program That Works", by Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN, CEDRD, Flaedp, FADA, FAND. Available on Amazon.com and other book resellers.

Studies: Simple Diets Can be Best, Water Before Meals Works, Baking Soda Fights Autoimmune Disease

2018-08-20T10:29:00.002-07:00

Scale, measuring tape and fruit

The, "Weight for Wellness" podcast is for those people who want to achieve their ideal weight using evidence based science studied methods.

In this "Weight for Wellness" episode, we explore three studies, two relevant to weight loss and a third that supports weight loss and potential reduction in inflation conditions such as rheumatoid arthritis.

Listen to Podcast

To listen to this, "Weight for Wellness" podcast episode, click the audio player below or visit https://podcastplayer.io/episode/stephencarter/6d/2p9

Simple Diets Can Be Best

Our first study is from the University of Massachusetts Medical School. Fifteen obese adults participated in this 12-week study, that included individual dietary counseling sessions to attain a daily goal of higher fiber (35 grams per day) and lean protein (0.8 grams per kilogram of an individual’s ideal body weight per day). Ninety three percent of participants approved of the diet and 92% never felt Hungary during the 12-week study period.

Drinking Water Before Meals Works

In a WebMD post, we learn that consuming 16-ounces of water 30-minutes before meals can be a simple and effective way to loose weight. During the 12-week study, participants who drank about 16-ounces of water 30-minutes before each meal lost on average about 9.5 pounds.

In the third study from the Medical College of Georgia, we learn drinking baking soda could be an inexpensive, safe way to combat autoimmune disease. The organ that responses to consuming baking soda is the spleen, an important part of our immune system.

Drinking Baking Soda May Help Inflammation Conditions Such as Rheumatoid Arthritis

If we choose to drink 16-ounces of water before each meal to loose weight, adding baking soda to at least one of those glasses of water could be a powerful way to help reduce inflammation and enhance health.

Three studies cited in this episode of the "Weight for Wellness Show" podcast are linked below.

To listen to this episode, click the player link below. If you don't see the player, click https://podcastplayer.io/episode/stephencarter/6d/2p9.

Blessings and great health,

Steve Carter, CEO Stress Solutions, LLC | www.EFT-MD.com

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Study Citations:

Pilot study shows simple dietary changes can lead to modest weight loss

https://www.umassmed.edu/news/news-archives/2018/04/pilot-study-shows-simple-dietary-changes-can-lead-to-modest-weight-loss/

Drink Water Before Meals to Lose

https://www.webmd.com/diet/obesity/news/20150828/water-weight-meals-obesity

Drinking baking soda could be an inexpensive, safe way to combat autoimmune disease: study

https://medicalxpress.com/news/2018-04-soda-inexpensive-safe-combat-autoimmune.html?utm_source=tabs&utm_medium=link&utm_campaign=story-tabs

Important Note: No information in this or any other post on this blog or discussed in the podcast is offered as medical guidance. The content is offered for informational purposes only. Please consult your licensed medical doctor for weight loss and health and wellness guidance.

Can Pasta Help You Lose Weight? One Major Study Says "Yes!"

2018-04-17T09:35:00.001-07:00

Click player to listen to podcast.

The blog post below is a summary of the, "Weight for Wellness Show" podcast episode 6. Listen by clicking the player above or by clicking http://bit.ly/2H5LAg4.

I don't know about you, but I love pasta! But I've been concerned that pasta and healthy eating can't co-exist. It turns out, my concerns seem to be misplaced. A newly released study tells us pasta can be part of a healthy diet without packing on the pounds.

Pasta is a Low Glycemic Index Food Source

Unlike the vast majority of refined carbohydrates that rapidly absorb into the bloodstream, due to it's low glycemic index properties, pasta causes smaller increases in blood sugar levels compared to high glycemic index foods.

St. Michael's Hospital Meta Study of Pasta and Weight

A newly published study from St. Michael's Hospital conducted a review of 30 studies with nearly 2,500 participants who consumed pasta in place of other carbohydrates as part of a healthy low glycemic index diet.

Lead author Dr. John Sievenpiper, a scientist with the hospital's Clinical Nutrition and Risk Modification Centre, comments,

"In fact analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet."

GI in his comment refers to glycemic index.

Study participants on average consumed about 3.3 servings of pasta a week in place of other carbohydrates. A serving equals about 1/2 cup of cooked pasta.

Weight Loss and Pasta

At the 12-week check-in, participants lost about one pound as the median loss amount.

Returning to Dr. Sievenpiper conclusions,

"In weighing the evidence, we can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern."

As always, consult your doctor about weight loss and health before engaging in a diet or exercise program.

Blessings, light, and optimum health,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com

P.S. If you're a stress eater and would like to learn how to keep cravings in check, visit us at www.EFT-MD.com to learn how we at Stress Solutions, LLC can help.

Sources for this post:

"Study suggests pasta can be part of a healthy diet without packing on the pounds": http://www.stmichaelshospital.com/media/detail.php?source=hospital_news/2018/0403 and, https://medicalxpress.com/news/2018-04-pasta-healthy-diet-pounds.html

"How useful is the glycemic index": https://medicalxpress.com/news/2018-01-glycemic-index.html#nRlv

Sugary Drinks & Heart Health - Is That Soda Putting Your Heart at Risk?

2018-04-03T14:28:00.001-07:00

In this, "Weight for Wellness Show" podcast (player below), you'll learn about a study presented at the 2018 American Heart Association hosted major research gathering on global heart health issues.

American Heart Association Study

This important study found adults over the age of 45 who consume large amounts of sugary beverages including soft drinks, fruit drinks and fruit juices may have a higher risk of dying from heart disease or other causes, compared to those who drink fewer sugary drinks.

Estimate of Possible Death Toll World-Wide for Soda Drinks

We also discuss briefly another research study from 2013 which found that about 180,000 deaths world-wide may be caused by sugary soft drinks.

We look at whether it makes sense if you're choosing to loose weight to remove all sugary drinks from your diet.

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

Sources:

"Drinking sugary drinks may be associated with greater risk of death".
https://newsroom.heart.org/news/drinking-sugary-drinks-may-be-associated-with-greater-risk-of-death

"180,000 deaths worldwide may be associated with sugary soft drinks"

https://medicalxpress.com/news/2013-03-deaths-worldwide-sugary-soft.html

Click audio player to listen to podcast episode:

Is Your Diet Killing You? How to Avoid Ultra-Processed Food and Stay Healthy!

2018-03-27T15:38:00.000-07:00

In this post, we'll look at a study exploring whether highly processed foods can lead to cancer and other serious medical conditions.

We’ll also look at what percentage of our daily food consumption is made up of highly processed foods and what that can mean for health. Finally, we’ll talk about easy ways to lower your consumption of highly processed foods, and why it’s important to do so.

British Medical Journal Study

A British Medical Journal study reports a possible association between consumption of highly processed or so-called "ultra-processed” food and cancer. Their study suggests a possible link between highly processed foods and caner.

Further exploration is needed, but these results suggest that the rapidly increasing consumption of ultra-processed foods, "may drive an increasing burden of cancer in the next decades," researchers warn.

What Are Ultra-Processed Foods?

Ultra-processed foods include packaged baked goods and snacks, fizzy drinks, sugary cereals, ready meals and reconstituted meat products—often containing high levels of sugar, fat, and salt, but lacking in vitamins and fibre. They are thought to account for up to 50% of total daily energy intake in developed countries.

A few studies have linked ultra-processed foods to higher risks of obesity, high blood pressure and cholesterol levels. But firm evidence linking intake to risk of disease is still scarce.

Study Design

To gain more clarity on the possible link, a team of researchers based in France and Brazil evaluated potential associations between ultra-processed food intake and risk of of increased cancer in general and breast, prostate, and bowel (colorectal) cancers in particular.

Their findings are based on nearly 105,000 healthy French adults. Twenty-two percent of those studied were men and 78% were women with a total study group average age of 43 years. Participants completed at least two 24-hour online dietary questionnaires designed to measure their usual intake of 3,300 different food items.

Foods were grouped according to degree of processing and cases of cancer were identified from participants' declarations validated by medical records and national databases over an average of five years.

Several well known risk factors for cancer, such as age, sex, educational level, family history of cancer, smoking status and physical activity levels, were taken into account.

Study Results

Study results showed a 10% increase in the proportion of ultra-processed foods in the diet of study participants was associated with an increase of 12% in the risk of overall cancer and 11% in the risk of breast cancer. No significant association was found for prostate or colorectal cancers.

Further testing found no significant association between less processed foods such as canned vegetables, cheeses and freshly made unpackaged bread, and risk of cancer.

The consumption of fresh or minimally processed foods such as fruits, vegetables,, rice, pasta, eggs, meat, fish and milk was associated with lower risks of overall cancer and breast cancer.

Ultra-Processed Foods in the U.S. Diet

In another study published on March 9, 2018 in the, “British Medical Journal Open”, researchers concluded ‘ultra-processed' foods make up more than half of all calories consumed in the US diet, and contribute nearly 90% of all added sugar intake.

This study points to salt, sugar, oils, fats, along with flavorings, emulsifiers, and other additives designed to mimic the qualities of 'real foods’ as being common ultra-processed foods. Soft drinks, packaged snacks, deserts, packaged baked goods, chicken and fish nuggets, and other reconstituted meat products are also typically ultra-processed food items.

Study researcher looked at dietary intake for more than 9,000 U.S. residents in the years 2009 and 2010. They were particularly interested in people who consumed more than 10% of total energy intake from added sugars. Ten percent is the maximum intake recommended for good dietary health. Nearly 60% of caloric intake was from ultra-processed foods that resulted in nearly 90% of energy intake from added sugars.

What Health Organizations Say

The World Health Organization, the American Heart Association and other professional health organizations warn that excess added sugar consumptions can result in weight gain, obesity, diabetes, tooth decay, and cardiovascular disease. Based on the scientific research, consuming ultra-processed food is bad news for health.

What can we do?

First, read labels. Know what you’re eating. If a processed food item is high in sugar - to include artificial sweeteners and high-fructose corn syrup - think twice before purchasing that item. Look for low or no processed food items instead.

Second, shop the outside perimeter of the grocery store. Typically, fresh produce and fruits are either on the right or left side of the store as you enter the front door. Most processed food items are in the middle aisles with colorful packaging and displays. Avoid these aisles and buy fresh produce, fruits, preferably organic or locally grown. If you eat meat, buy non-processed meat as lean as possible.

Third, shop your local farmers markets. When shopping farmers markets you usually can talk with the farmers who raise the food. Ask them how their food is grown, whether they use pesticides, and what sustainable farming methods they’re using. Buy local, buy fresh, and if possible, buy from farmers directly.

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

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HOW TO SUBSCRIBE TO THE WEIGHT FOR WELLNESS PODCAST:

Subscribe through Apple Podcasts (formerly iTunes Podcasts): Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed: Click: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

Sources for this show and post:

Explore further: Added sugars likely to have greater role than salt in high blood pressure and heart disease

More information: Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study, BMJ Open, DOI: 10.1136/bmjopen-2015-009892

Explore further: Consumption of processed meat may increase the risk of breast cancer, according to a new study.

More information: Consumption of ultra-processed foods and cancer risk: results from NutriNet-Sante? prospective cohort, BMJ (2018). www.bmj.com/content/360/bmj.k322

Editorial: Ultra-processed foods and cancer, BMJ (2018). www.bmj.com/content/360/bmj.k599

Could a Standing Desk Help You Lose Weight?

2018-03-12T13:38:00.001-07:00

In this episode of, “Weight for Wellness” you and I will look at whether working at a standing desk can help you lose weight and why it may not be a good idea even if it does.

This is your host Stephen Carter of the, “Weight for Wellness Show”, the show where you can learn and apply the latest scientific discoveries about achieving your healthy weight.

A new study published in the, “European Journal of Preventive Cardiology” looked at 46 studies that included 1,184 people to determine if standing for extended periods could help shed weight.

Based on the study data, If you’re a woman, standing burned about 0.1 calories per minute more than sitting. Men burned 0.19 calories per minute compared to sitting. If you’re a 145 pound woman who stands six-hours a day, theoretically you could burn about 55-calories a day. Assuming that’s done daily throughout the year, that could result in about 5.5 pounds of fat loss.

This isn’t exactly headline making weight loss, but when we’re overweight every lost pound matters.

Ah, but let’s wait a bit before running out and spending money for a standing desk. Is there a downside to standing for extended periods?

Downside of Standing Desks

In a study published in the journal, “Ergonomics”, researchers at Curtin University in Australia tracked 20 people as they worked at standing desks for two hours. Their findings included:

Reported discomfort increased significantly for the lower back and lower limbs. This finding supports earlier research suggesting long-term standing can lead to swelling veins that could increase heart risk.

Mental reactiveness slowed after about 75-minutes. Creative decision making improved slightly, although there’s no data to show if this slight improvement is sustained with longer periods of standing. In my experience, it’s tough to be creative if you’re feeling discomfort in your back and legs.

Given the evidence, in my view there is little benefit of using standing desks as a weight loss tool. For most people, six hours of daily standing is too physically taxing on the back, legs, and - with possible swelling - potentially the heart.

Walk Your Way to Healthy Weight Loss

What does make sense is incorporating a low impact exercise such as walking into your daily activities. While the number of calories burned by walking will vary depending on weight, distance, and other factors, typically a 180-pound person will burn about 100 calories per mile while someone weighing 120-pounds will burn about 65 calories per mile.

Walking speed will vary depending on multiple factors, but taking a walking speed of about 3-miles per hour, a 20-minute walk could burn about 83 calories for a 150-pound person.

If you increase the speed, distance, or both, you could burn even more calories. In addition, you get the physical, mental, and emotional benefits of exercise above and beyond what is possible with extended standing.

Stand, Move, and Breathing Break

Does getting up out of your chair frequently throughout the day have benefits? Of course it does. Taking a stand, move, and breathing break every 30 to 45-minutes at a minimum can be highly beneficial.

Physical activity is vital for health. Choosing a weight loss approach that combines healthy eating and exercise can be a winning approach to achieve and maintain optimum weight. Of course, you’ll want to talk with your doctor before starting a weight loss or exercise program.

Until our next visit, this is your “Weight for Wellness” host Stephen Carter asking you to please, stay well, stay active, and stay blessed!

Blessings, light, and wellbeing,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com

Scroll down to listen to this show podcast episode

HOW TO SUBSCRIBE TO THE WEIGHT FOR WELLNESS PODCAST:

Subscribe through Apple Podcasts (formerly iTunes Podcasts):

Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed URL: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

Sources for this show and post:

“Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis”; “European Journal of Preventive Cardiology”; http://journals.sagepub.com/doi/pdf/10.1177/2047487317752186

“Standing desks increase pain and slow down mental ability, study suggests”; “The Telegraph”; https://www.telegraph.co.uk/science/2018/02/23/standing-desks-increase-pain-slow-mental-ability-new-study/

Tired of Counting Calories? New Stanford University Study Suggests a Better Way!

2018-02-28T14:01:00.000-08:00

Are you tired of counting calories as part of your weight loss efforts? In this episode of the,“Weight for Wellness Show" podcast, you’ll discover a better way to achieve your weight loss goals according to a new Stanford University study.

Stanford University Study

In a 12-month study of 609 people published in the, “Journal of the American Medical Association, Stanford University researchers compared results of those dieters choosing to eat whole, unprocessed foods with other dieters choosing a calorie counting strategy to manage food consumption. The result? There was no appreciable difference in weight loss results between the two study groups.

Another interesting finding was there is no specific insulin level range associated with dietary effects nor were there specific gene patterns that affected which diet resulted in greater weight loss.

So what makes the eat healthy approach better than counting calories? It’s far easier to manage and the quality of your food is likely to be far better.

It’s no secret that avoiding processed food is a healthier dietary strategy compared to consuming processed food loaded with preservatives, sugar, and other chemicals you can’t pronounce.

Not All Calories are Equal

If you’re only counting calories, a handful of cookies or a healthy salad loaded with fruits and vegetables could both count as a hundred calories. Obviously, not all calories are equal. Choose quality and you’re way ahead of the healthy eating game.

While not mentioned in the study, in my experience you get bonus points by choosing organic fruits and veggies. especially if those organic fruits and veggies are grown close to you.

I suggest if you can, choose to buy locally grown fruits and veggies. When you shop at local farmers markets, you can usually talk with the farmers who produce the food. Talk with them about their farming practices and purchase from those who are growing crops in a healthy, sustainable way.

The Quality of Your Food Matters

The bottom line is the quality of your food matters. Diet alone may not be enough to achieve your weight loss goals. Typically, exercise will need to be a part of a successful strategy to achieve and maintain a healthy weight. Of course you’ll want to talk with your doctor about diet and exercise before choosing a weight loss program.

That said, in my experience its far easier and sustainable to consistently choose healthy food rather than have my nose buried in a long list of calorie counts for hundreds of food items.

Blessings, light, and wellbeing,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com |

How to Subscribe to the Weight for Wellness Podcast:

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Listen to Podcast Episode in The Player Below:

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Sources:

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion

The DIETFITS Randomized Clinical Trial

https://jamanetwork.com/journals/jama/article-abstract/2673150?resultClick=24&redirect=true

Eating 'better' is better than counting calories for weight loss, study finds

http://abcnews.go.com/GMA/Wellness/eating-counting-calories-weight-loss-study-finds/story?id=53244303

Don't Lose the Weight Loss Race - Think Like the Tortoise and Win!

2018-02-23T11:54:00.000-08:00

Do you remember the Aesop Fables story of the Hare and the Tortoise? In this classic story the Hare was making fun of the tortoise for being so slow. Tired of the Hare’s bragging, the Tortoise challenged the Hare to a race.

The cocky Hare quickly gained the lead and ran far ahead of the Tortoise. A bit tired from his run, the Hare decided to lay down and take a nap.

The Tortoise passed the sleeping Hare and was close to the finish line before the Hare awoke. Shocked, the Hare ran for the finish line, but it was too late. The slow and steady Tortoise crossed the finish line first and won the race.

And so it may be with weight loss.

Be the Tortoise and Win!

A recent study with 183 participants published in the journal, “Obesity” found that those who experienced the highest fluctuation in weight early in the study period had the worst outcomes one and two years out compared to those participants who lost a consistent amount of weight week by week.

Lead study author Emily Feig, PhD who was during the study with Drexel University, commented:

“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight control program is really important for maintaining changes over the long term."

Study participants who were in the year long study used meal replacement and supporting weight loss behaviors such as self-monitoring, increased physical activity, and calorie tracking.

Researchers discovered that the greater weight change variability during the initial six weeks were consistent with lower long-tern weight loss success at the 12 and 24-month check-ins.

So what do these findings mean for those of us attempting to achieve weight loss goals?

What This Means for You

Drexel psychology professor Michael Lowe, PhD, points to a potential method to try.

Dr. Lowe commented, “Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing 3/4 of a pound each week,”

So, my suggestion? Think like a Tortoise and win the weight loss race.

Listen to Podcast: Player below or click https://podcastplayer.io/podcast/stephencarter/6d

Your Weight for Wellness host,

Stephen Carter | CEO Stress Solutions, LLC | http://www.EFT-MD.com

How to Subscribe to the Weight for Wellness Podcast:

Subscribe through Apple Podcasts (formerly iTunes Podcasts):

Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed URL: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

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Study citation: More information: Obesity (2017). DOI: 10.1002/oby.21925

Article link: Shedding consistent pounds each week linked to long-term weight loss. https://medicalxpress.com/news/2017-08-pounds-week-linked-long-term-weight.html

Can Mindfulness Help With Weight Loss?

2017-11-24T18:37:00.000-08:00

Mindfulness and mindfulness meditation are all the rage. Advocates for a particular method will sometime makes claims about the effectiveness of that method without solid scientific evidence. This can be especially true for weight loss claims.

Is there medical research support for the benefits of mindfulness to help with weight loss?

An Important Meta-Study

In a meta-analysis of 19 studies published over a 10-year period, researchers found mindfulness was moderately effective for weight loss and largely effective in reducing obesity related eating behaviors (link to study summary below).

In comparing mindfulness practices with lifestyle change activities that included diet and exercise, the later group initially faired better. The diet / exercise group on average lost 4.7% of their starting body weight compared to 3.3% of starting body weight for mindfulness practitioners.

However, during later follow-up assessments, mindfulness practitioners had continued to lose weight resulting in an average reduction to 3.5% of initial body weight. The lifestyle change group gained back some of the weight, suggesting over an extended period that group could end up back at their starting point. The tendency to regain weight after successful weight loss is a reality many dieters face.

How to Use This Study Information

If your goal is to shed weight and enhance health, the results of this large meta-study suggest one promising approach is to engage in a lifestyle weight loss program that includes diet and exercise while also learning and applying mindfulness eating awareness. The combination of both methods may result in sustaining and even improving weight loss over time.

Of course, before engaging in any diet or exercise program, it's important to consult your physician for professional guidance and oversight.

Blessings,

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

==> P.S. If you would like to talk with a mindfulness trainer to support weight loss, go to our "Contact Us" page at http://www.eft-md.com/contact-us.html and send a brief message.

No pressure, no obligation. Just a simple conversation.

Study links:

"Mindfulness-based interventions for weight loss: a systematic review and meta-analysis": http://bit.ly/2A5dsfU.

"Mindfulness training shows promise for maintaining weight loss": http://bit.ly/2hRav8o

Forget Energy Drinks - Serious Health Risks Reported

2017-11-18T19:03:00.001-08:00

A recent study published in, "Frontiers of Public Health" titled, "Health Effects and Public Health Concerns of Energy Drink Consumption in the United States: a Mini-Review", chronicles a long list of health risks associated with energy drink consumption.

Here is a PDF listing of category and effects from the review:

(Link to PDF: https://www.frontiersin.org/files/Articles/286776/fpubh-05-00225-HTML/image_m/fpubh-05-00225-t001.jpg)

The list of potential health risks is long and includes adverse cardiovascular effects, adverse metabolic, dental, and renal effects, and other problems such as fatigue, stomach irritation, and sleep issues.

Before consuming any of the energy drinks on the market, I recommend talking with your doctor. In my view, a few hours of temporary energy boost isn't worth the risks highlighted in this review.

You'll find the study at https://www.frontiersin.org/articles/10.3389/fpubh.2017.00225/full.

Steve Carter

CEO, Stress Solutions, LLC
http://www.EFT-MD.com | http://StressMastery.blogspot.com

Stand Up for Your Health!

2016-08-30T09:58:00.001-07:00

A new study from the University of Pittsburg suggests that regular use of height-adjustable desks - when combined with other low-intensity activities - can be an effective strategy for maintaining weight for most people. About 30-minutes out of every working hour will typically do the trick (study link below).

The Link Between Stress and Weight

Other studies tell us that taking short walking breaks throughout the workday help burn extra calories. It also has the benefit of lowering stress, which can help contribute to the achievement of a healthy weight.

Why does lowering stress help us with weight? Because chronic stress typically brings about elevated cortisol. Elevated cortisol can lower the body's ability to shed weight.

What to Do

When I think about my own sit to stand ratio, I realize I've been a "backslider".

When research studies started appearing a couple of years ago confirming that hours of sitting during the day can take years off of your life - even if you are exercising regularly - I become a stand-up devotee, even using a standup table for working, writing, and recording audio guides for clients.

Alas, over the past months I have returned to my earlier butt-in-seat ways.

From today forward, I'm choosing to take a stand at least 30-minutes every hour, take a walking break every hour, and increase aerobic exercise activity every day.

If you would like to stand up for your health, there's no better time than now.

To your health and well-being,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | Blog: StressMastery.blogspot.com

-----

References:

"Standing Up for Weight Management"; University of Pittsburg. Link: http://www.newswise.com/articles/view/659932/?sc=dwhn

NIOS Takes a Stand: http://blogs.cdc.gov/niosh-science-blog/2012/12/05/sit-stand/

3 Easy Steps to Stop Thanksgiving Overeating

2015-11-25T11:35:00.001-08:00

It's Thanksgiving time in the U.S. In addition to giving gratitude for the many things I am thankful for, I will be sitting down to enjoy a lovely dinner with turkey and other delicious goodies.

Having reached a point in life where I've lived through many decades of Thanksgiving dinners, I'm reminded that for far too many of those dinners I felt more stuffed than the turkey.

Why does that happen and what can be done to change the pattern?

20-Minutes and Counting

In a recently released *study in the journal, "Cell Metabolism", researchers discovered the process by which gut microbes alert the brain to stop eating. It turns out that process takes about 20-minutes to occur.

We've known for years that signals of satiation take about 20-minutes to register. This new research extends our understanding about how the gut bacteria interact with the nervous system to create those signals.

3 Easy Steps to Eating Success

Taking the 20-minute period into account, we have a simple 3-step process to ensure we eat in a way that allows us to skip the stuffed feeling and post dinner nap:

First, create the intention to enjoy the meal, but to consume only a reasonable amount of food.

Second, remind yourself there is a 20-minute delay before your gut communicates signals of satiation to the brain.

Third, eat slowly, mindfully, and pay attention to your body. When you first notice the signals of satiation, stop eating. In a few minutes you'll feel completely full, but not stuffed.

Step 3 is likely to be a touch more challenging than steps 1 and 2. Why? Because our attention is easily drawn into conversations with others at the table.

You've heard Uncle Henry's story a dozen times, but you can still get caught up in the energy and enthusiasm of the telling. Aunt Mary's latest medical situation must be heard with the appropriate level of attention and concern.

Recognize and plan for conversational distractions. Place an object in front of your plate such as an upside down fork or other item that will remind you to check in with your body's felt sense of satiation as the meal proceeds.

Your pre-meal intention to eat sensibly, your awareness of the 20-minute signal delay, and your mindful eating and body monitoring will carry the day.

Blessings to all and have a lovely Thanksgiving!

Steve

Stephen Carter
Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Resource Citation: *Gut microbes signal to the brain when they are full: http://bit.ly/1NPqGt1

Important Note: This and all other postings to this blog along with any statement or statements made in any podcast, audio, or video associated with this site are for informational purposes only. This and all other written posts and statements in any audio or video recording associated with this blog, Stress Solutions, LLC, or Stephen Carter are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting, audio or video recording linked to this website or associated in any way with this website, with Stephen Carter, or with Stress Solutions, LLC does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, emotional, or physical conditions.

Stress Eating and How to Stop the Habit

2015-08-13T14:59:00.000-07:00

Two recent studies published in the journal "Neuron", report on findings related to stress and food choices. Links to those two articles mentioned in the podcast are below.

Bottom Line Regarding Stress and Diet

The bottom line for those who are choosing to achieve and maintain a healthy weight is to recognize and account for the role stress plays in our choices about what we eat.

By clicking on the special episode audio podcast link below, you'll learn how to combine two easily done, simple methods that will dissolve stress and place you back in the captain's chair of control when making food choices.

To listen to the 5-minute audio, click:

http://www.audioacrobat.com/email/EDlF9PfRW

To download the MP3 audio file to listen on your smartphone or computer anytime, click HERE.

Key Points:

Stress affects our ability to make good food choices.
Stress chemicals can remain in the body up to several hours after a stress inducing event.
A three-step stress mastering process done before you make a food choice can help you make healthier choices.
How to apply the three-step stress mastering process:

Identify where in your body stress / tension / uncomfortable sensations are located. If possible, touch those areas and really connect with your awareness.
Say "Yes to the Stress!" Acknowledge "what is" without resistance or desire to feel any differently.
Use Bi-Lateral foot tapping and voice (out loud or in mind) the command to,"Release and let it go... Let all of the stress dissolve and release."

Using this three-step process, you are now ready to make food choices from a place of more physical, emotional, and mental balance that supports better, healthier food choice decisions.

Blessings,

Steve

Stephen Carter
Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog along with any statement or statements made in any podcast, audio, or video associated with this site are for informational purposes only. This and all other posts and statements in any audio or video recording associated with this blog, Stress Solutions, LLC, or Stephen Carter are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting, audio or video recording linked to this website or associated in any way with this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

For more information about the studies mentioned in the podcast and intro above, click the links below.

Scientists scan the brain to see how stress undermines your diet

http://medicalxpress.com/news/2015-08-scientists-scan-brain-stress-undermines.html

How stress can tweak the brain to sabotage self-control

http://medicalxpress.com/news/2015-08-stress-tweak-brain-sabotage-self-control.html

Thinking of Skipping Meals to Loose Weight? Think Again!

2015-05-20T08:17:00.000-07:00

When working with clients to help them achieve weight change goals, I have them begin by keeping a food and beverage consumption log for one week. This is often an eye opener for clients because the log helps them identify food consumption patterns they didn't recognize before completing the log.

When I notice an absence of entries that should be on the log, I ask the client about the missing information. Sometimes they forgot to include the information and sometimes they say they were simply too busy to eat or they intentionally skipped the meal as a weight loss strategy.

Skipping meals isn't a good weight loss strategy. It can actually result in weight gain. To learn why, have a look at the results of a research study by Ohio University published in the, "Journal of Nutritional Biochemistry".

Study link: http://www.newswise.com/articles/view/634538/?sc=dwhn

Stephen Carter
Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Green Veggies Each Day May Keep Dementia Away!

2015-04-01T07:12:00.001-07:00

Want to do something to help keep dementia away? Consume at least one serving a day of leafy greens.

Photo Credit: Peter Rome

According to a report published on March 30 by HealthDay, research findings from a team led by Martha Clare Morris of Rush University Medical Center in Chicago found solid correlations between the consumption of dark green leafy veggies and the slowing of mental deterioration among the 950 older adults participating in their study.

According to Morris, researchers "observed a protective benefit from just one serving per day of green leafy vegetables". While the exact reasons these benefits occur isn't known, according to Morris - a nutritional epidemiologist at the Rush Alzheimer's Disease Center - the brain benefits associated with dark leafy greens likely stem from several key nutrients, including vitamin K.

Given the number of older adults studied over a five-year period, these findings seem significant. While more studies will likely be needed to better understand the biochemical processes involved, I for one plan to up my consumption of green leafy veggies starting today!

Have a healthy and happy day!

Steve

Stephen Carter
Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Reference article for this post:

Lots of leafy greens might shield aging brains, study finds,

by Alan Mozes, Healthday Reporter; http://tinyurl.com/q2jcp4u

Outsmarting Temptation With Science Based Tricks

2015-03-17T13:10:00.000-07:00

Photo by Amanda Mills

A good article published in the July 31, 2014 issue of "Fulfillment Daily" entitled, "How to Outsmart Any Temptation With These 5 Science Based Tricks", offers some excellent suggestions for managing food cravings that seem to be everywhere when we're working to achieve a healthy weight.

For those who know Emotional Freedom Techniques (EFT) or other tapping method, you will, of course, want to use those skills throughout the day to keep stress down and commitment up.

To learn about EFT, visit http://www.EFT-MD.com.

Additional Practices for Your Self-Regulation Toolbox:

Two additional practices I believe are worthy additions to your self-regulation toolbox are:

Become mindfully aware of where in your body you're feeling a particular craving / temptation. Notice it; notice how strong it feels; touch that area with your hands. Then, as you notice it, say in mind or out loud,

"It's only a feeling; this too shall pass. Soften, soften, soften and flow, it's only an energy, where does it want to go? Soften and flow..."

Given we live in the ocean of emotion created by thought, another way to dissolve or lower craving sensations is to notice what thought(s) emerge immediately before sensations arise. Upon noticing the thought, say out loud or in mind,

"Hm...There is a thought. It's only a thought.",

and let the thought float by like a cloud moves in the summer sky.

It's Only a Thought:

Recognizing that thoughts are, well, just thoughts, places our conscious awareness in an observer role. We do not become immersed in the thought; we're above it, beyond it. Soon the thought will be replaced with a different thought, and then another. As the thoughts float away, so too do the sensations and cravings.

We have thoughts, but we are not our thoughts. We have feelings, but we are not our feelings. We're greater than our thoughts and feelings. Recognizing that truth places us firmly in the driver's seat of life.

The article link for, "How to Outsmart Any Temptation With These 5 Science Based Tricks", is: http://www.fulfillmentdaily.com/outsmart-temptation-5-science-based-tricks/.

Blessings,

Steve

Stephen Carter
CEO, Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

How to Make Your Diet Anti-Inflammatory With a Few Easy Changes

2015-03-05T09:57:00.001-08:00

Do our food choices influence the level of inflammation in our bodies? Research suggests the answer is Yes.

One important step toward wellness is to recognize the role inflammation plays in health and what we can do to tweak our food choices accordingly. It turns out when we make anti-inflammatory food choices, we also are making food choices to help us achieve and maintain a healthy weight. Add exercise, stress reduction, and other healthy lifestyle choices, and we have a delicious recipe for long-term wellness.

Easily Make Your Diet Anti-Inflammatory

In a March 3, 2015, news release Melissa Wdowik, PhD, RDN, at Colorado State University offered some cogent guidance about the role inflammation plays in health and what food choices contribute to a good anti-inflammatory diet.

To learn what Dr. Wdowik recommends, visit http://www.news.colostate.edu/Release/7576

To your health,

Steve

Stephen Carter
CEO, Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

Could a Feast-and-Famine Diet Extend Life?

2015-03-02T07:20:00.000-08:00

Today's short post comes with a very big caveat: before entering into any diet or exercise program, we recommend you consult a qualified medical doctor.

Of Mice and Men (Women Too):

Researchers at the University of Florida assert that having people engage in a feast-or-famine diet may mimic some benefits of fasting. In some research studies with mice, fasting has been found to extend lifespan and improve age-related disease.

Two important points need to be kept in mind. One, if you're reading this you aren't a mouse; and, secondly, skipping meals and other fasting practices may be problematic for you as an individual depending on your unique medical situation.

Did I mention it's important to consult a qualified medical doctor before engaging in any diet or exercise program?

If you're interested in learning more about fasting or the feast-and-famine approach highlighted in the University of Florida study, we recommend you research those methods and consult a qualified medical doctor who is an expert in diet and health before deciding to give either fasting or feast-and-famine eating a go.

Stephen Carter
CEO, Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

Article and Resource Links:

"Feast-and-famine diet could extend life, study shows"

http://news.ufl.edu/archive/2015/02/feast-and-famine-diet-could-extend-life-study-shows.html

With Saturated Fat Make "Moderation" Your New Mantra

2015-02-27T10:59:00.000-08:00

Genes aren't necessarily destiny, but they can play a major role in our health and weight.

Recent research at Tufts University identified 63 gene variants related to obesity. Researchers suggest that limiting saturated fat consumption may be helpful for those whose genetic makeup places them at increased risk of obesity.

In a separate study appearing in the April 9, 2014, Journal of the National Cancer Institue, high total and saturated fat intake showed an association with certain types of breast cancer.

Bottom line: Think carefully before loading up on saturated fats. Like in so many arenas of life, when it comes to saturated fat consumption moderation may be a useful mantra.

Article links below.

Warm blessings,

Steve

Stephen Carter
CEO, Stress Solutions, LLC

p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

http://medicalxpress.com/news/2015-02-limiting-saturated-fat-people-genetic.html?utm_source=nwletter&utm_medium=email&utm_content=ctgr-item&utm_campaign=daily-nwletter

2) Consuming a high-fat diet is associated with increased risk of certain types of breast cancer

http://medicalxpress.com/news/2014-04-consuming-high-fat-diet-breast-cancer.html#inlRlv

Resources:

CDC Over Weight and Obesity Information and Strategies:

http://www.cdc.gov/obesity/index.html

http://www.cdc.gov/obesity/strategies/me.html

Think Red and Be a "Loser"

2013-12-09T12:53:00.000-08:00

Can the color of a plate or cup influence the amount of food and drink you consume? According to two studies reported in the journal, "Appetite" the answer is, "Yes".

In the first study researchers investigated the effects of serving soft drink in red and blue labeled cups. Study participants drank less from red labeled cups compared to blue labeled cups. The amount of soft drink consumed in blue cups was nearly twice the amount consumed in red cups.

In the second study, researchers looked at the amount of food consumed when study participants were served equal portions of snack foods on red, blue and white plates. Again, red was the "loser". Less food was consumed from red plates compared to blue and white plates.

Why Red Affects Our Food and Drink Consumption:

Why does red affect our food consumption? Researchers theorize the color red is associated with prohibited behavior. Think red traffic lights and red "Danger" signs.

Some experts also suggest that blue and black plates reduce consumption, although in this cited study, red was the better color compared to blue.

Size Matters:

Other studies show the size of plates also influences how much food is consumed. All things being equal, on average the net amount of food consumed per person over a given timeframe is less when food is served on small plates compared to larger size plates.

"Why", you might wonder, "does this happen?"

It's in part caused by a trick of perception: the same amount of food will seem small when looked at on a large plate and more generous when looked at on a small plate.

So, this holiday season think "small" and think "red". Your waistline will thank you!

Study abstract link: Click HERE

Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

CPR For Holiday Overeating

2013-12-08T12:59:00.000-08:00

Thanksgiving is traditionally the holiday season kickoff event. Between Turkey Day and New Year's Day, many of us manage to pack on pounds despite our best intentions to watch our waistline and eat sensibly.

Ah, but alas, there are sooooo... many temptations: Co-workers bring in cookies and cakes; gatherings with family and friends feature high calorie and high sugar goodies that delight our senses and seduce us into having, "just one more..."

Choose to Make Healthier Eating Decisions:

If you're choosing to make healthier eating decisions this holiday season, I invite you to download and use the CenterPoint Release (CPR) simple tapping protocol I developed for participants in our Weight for Wellness program.

This simple and effective four-point CPR tapping protocol can be done without anyone knowing you're taking action to control cravings and dissolve uncomfortable feelings that can lead to emotion driven eating.

To learn how to use CPR without people knowing you're doing so, you'll want to listen to the entire short audio guide. The "Secret Tapping" is explained after the basic physical tapping protocol is described.

Emotions and Food - A Health Challenging Combination:

For some of us the holidays are anything but joyous. In addition to cravings, this CPR protocol can also help release painful feelings that may flow from loneliness, sadness at the loss of loved ones, and other challenging life experiences.

To listen to the audio in streaming audio mode (through your computer), visit: http://www.audioacrobat.com/play/WySJtk0s

To download the audio to your computer, smartphone, or MP3 player for listening anytime, click:

http://carter.audioacrobat.com/download/67401237-4fe3-1ae7-fe89-ee6df325d899.mp3

Questions and Help:

If you have questions about the CPR protocol or would like individual 1-to-1 help, please be in touch by phone at: 804-677-6772 or email at: CarterMethod@outlook.com.

PDF Instruction Page:

In addition to the audio guide (links above), you'll find a one-page PDF describing how to apply the CPR method by clicking HERE.

Blessings, light, and love,

Steve

P.S. If you would like to share the CPR method audio with others who may benefit (Facebook, etc.), please do so. More information about Meridian Tapping Techniques and their effectiveness is available on my website at: http://www.EFT-MD.com.

P.P.S. I would love to hear about your experiences using CPR. Please email me at: CarterMethod@outlook.com and share your experiences.

Stress Solutions, LLC

www.EFT-MD.com | 804-677-6772

Making positive choices easy!

A Success Story - Small Changes Bring Big Results

2012-03-12T10:38:00.001-07:00

"Huffpost Healthy Living" today is featuring a story about Kim Konkel, a 31-year old lady who started her weight loss journey weighing 236 pounds. She decided enough was enough and made a decision, a choice that she was going to change her eating habits and achieve a healthy weight.

Kim described her "Breaking Point" that occurred in March, 2011:

"I was sitting at my computer one day in March of 2011, and I read an article written by Dr. Oz. In the article he was talking about how to lose weight and he said cutting out just 100 calories a day could result in dropping 10 pounds in a year. I had been diagnosed with cervical cancer in December 2010, and I figured the healthier my body was the more likely I was to beat the cancer. I was drinking at least six sodas per day, so that really got me thinking. I did the math and realized by stopping drinking soda I could easily cut out over 700 calories a day, just that easily."

Sparkling water became her beverage of choice. She lost 12 pounds in the first month simply by eliminating sodas. With that success, she went on to make other health affirming changes.

Today, she weighs 138 pounds, 98 pounds less than she weighed just 12-months ago.

Do you think she's happy? You bet she is!

Small Changes Bring Big Results

As our Weight for Wellness(TM) members know, one secret to staying motivated and focused is to make small, incremental changes. Kim started by eliminating sodas. She then set achievable, incremental goals.

Had Kim said to herself a year ago, "I'm going to loose a hudred pounds by this time next year", she may not have succeeded. Employing a step-by-step, small change strategy over time allowed her to achieve incremental goals and feel good about her progress along the journey. Achieving those near-term goals encouraged her to keep moving in the direction of better health choices and behaviors that brought her ultimate success.

And You?

How about you? Are you at a point in your life when enough is enough?

If you would like help along the path to optimum health, call Stress Solutions, LLC toll-free at: 1-888-849-5040 (international: 1-804-677-6772) to learn more about our Weight for Wellness(TM) Coaching Program. There is no obligation whatsoever.

A Change in Life Begins With a Change of Mind

Remember, a change in life begins with a change of mind. Stress Solutions, LLC is in the mind changing business. Please call us now. You'll be happy you did.

Steve Carter

Stress Solutions, LLC

Home of the Weight for Wellness(TM) Coaching Program

Ph: Toll-Free: 1-888-849-5040; 1-804-677-6772

www.EasyStressCures.com | www.EFT-MD.com

Food as Medicine - The Inspiring Story of Dr. Terry Wahls, MD

2012-03-05T12:20:00.003-08:00

Following along our theme that, "What we eat matters", I happened across a fascinating TED video presentation by Terry Wahls, MD.

In 2003, Dr. Wahls was diagnosed with secondary progressive multiple sclerosis. As a physician and professor at the University of Iowa's medical school, she had access to the best medical treatment available.

Despite receiving the latest medicines and treatment protocols, her condition continued to deterioriate to the point she could only sit in a zero-gravity wheelchair. To move, she required two canes and could take only a few steps. Her prognosis was grime.

Having exhausted every treatment medical science had to offer, she desperately sought other options to save her life. Through that process, Dr. Wahls discovered the power of food as medicine.

Her Amazing Triumph

To say her recovery is amazing doesn't come close to describing the healing miracle she experienced. Being a medical school professor, she was able to conduct medical scientific studies to confirm the power of food as medicine.

Rather than tell you "the rest of the story", I encourage you to watch Dr. Wahls' presentation at the November 11, 2011 Iowa TED conference.

I suggest also visiting her website at: http://www.terrywahls.com/ to see photographs, read more about her story, and tap into great brain health information.

To watch Dr. Wahl's TED conference presentation, click Here.

To preview or order her book describing the healing journey click,

Minding My Mitochondria 2nd Edition: How I overcame secondary progressive multiple sclerosis (MS) and got out of my wheelchair by Terry L. Wahls and Tom Nelson

Food Choice Matters

What we eat really does matter. I hope Dr. Wahl's story and research findings inspire you to consistently choose health supporting food. Your body will thank you.

Steve Carter

Stress Solutions, LLC
Home of the Weight for Wellness(TM) program

Ph: 804-677-6772
www.EasyStressCures.com | www.EFT-MD.com

Why What We Eat Matters

2012-02-29T07:32:00.003-08:00

In 1826, Anthelme Brillat-Savarin wrote in his work, Physiologie du Gout, ou Meditations de Gastronomie Transcendante (English translation), "Tell me what you eat, and I will tell you what you are".

Other writers down through the years echoed Brillat-Savarin's idea to include nutritionist Victor Lindlahr who in 1942 authored the book, You Are What You Eat: How to Win and Keep Health With Diet.

Growing Medical Science Findings

The number of studies showing long and short-term effects of diet on health grows by the day.

In a recent article published in the professional journal Neurology, researchers from the University of California at Los Angeles and other institutions studied a group of 1,575 women and men with an average age of 67 to learn what effects omega-3 fatty acids have on brain function.

Researchers found that those study participants in the lower 25% of omega-3 concentrations had lower scores for tests of visual memory, problem solving, and other executive functions. This group had on average lower brain volume and increased structural brain aging according to researchers.

The researchers' bottom line findings are:

"Conclusion: Lower RBC DHA levels are associated with smaller brain volumes and a 'vascular' pattern of cognitive impairment even in persons free of clinical dementia."

In a recent study published in the journal, PLoS ONE, researchers found curcumin (found in the spice tumeric) reduced neurodegeneration associated with Alzheimer's in fruit flies resulting in a 75% increase in lifespan. While we aren't fruit flies, this study can be added to numerous other studies (humans and otherwise) validating the benefits of curcumin as a brain health booster.

The science is also clear about benefits of good nutrition for cellular, organ, physical systems, and emotional health.

What Do These Research Findings Mean?

So what do the results of these and other studies mean for us? What we eat matters.

The challenge here is that we can't normally feel the longterm consequences of our food choices in the here and now. Our brains are wired with a bias for short-term thinking. A bias, however, doesn't mean we are prisoners of cravings and feelings of wanting immediate gratification.

Tranquilizing Emotions

A key driver for overeating is the habit of using food as a tranquilizer for unsettled feelings. These feelings can be rooted in early life experiences, self-image, anxiety, and even boredom.

All moments of our day aren't equal when it comes to temptation. When we're tired, stressed, or our blood sugar levels get too far out of balance, we have a greater risk of making poor food choices.

Simple Step by Step Changes

If you can make the changes that will bring better health, I encourage you to begin now. Small changes over time can bring consistent results. We've offered an array of proven strategies for better health in previous blog posts.

If you would like help through a program offering one-to-one coaching, daily support, and guaranteed results, we encourage you to investigate the Weight for Wellness(TM) Gold Key Program that unlocks and releases your maximum health potential.

It Begins With a Choice

If you decide to self-navigate through the waters of change for better health, that's great. If you would like help and support to make those changes, they're yours for the asking.

Would you like to talk with someone who has successfully dealt with the same food challenges and emotions you're facing? That someone is waiting to talk with you.

Give us a call now at: 804-677-6772 or email CarterMethod@gmail.com. There is absolutely no obligation and the consultation is free.

Steve Carter

Stress Solutions, LLC

Home of the Weight for Wellness(TM) Program

http://EasyStressCures.com | http://www.EFT-MD.com

Ph: 804-677-6772