habits Archives - Amazing Health Advances

Embracing Your Comfort Zone Can Help Rewire Your Brain/Create New Healthy Habits

The AHA! Team — Mon, 29 Jul 2024 08:10:41 +0000

Dr. Caroline Leaf – In this podcast (episode #485) and blog, I talk to bestselling author, editor and journalist Adam Bornstein about his latest book You Can’t Screw This Up, the mental health benefits of enjoying food, the science of self-perception, the power of releasing mental baggage, why most diet plans fail, and so much more! Adam is a New York Times best-selling author and an award-winning fitness and nutrition journalist and editor. Named “one of the most influential people in health”, Bornstein is the CEO and founder of Born Fitness. Previously, he was the editorial director for LIVESTRONG.COM and the fitness editor for Men’s Health magazine. His first book, The Impact! Body Plan, was a fitness bestseller, and that was followed by The Men’s Health Diet (with Stephen Perrine), The Women’s Health Big Book of Abs, and The Men’s Health Big Book: Getting Abs. Adam has articles featured in publications such as The New York Times, ESPN the Magazine, Forbes, and Fast Company. He also has a monthly column in Men’s Fitness magazine called “Learn It.” Bornstein has appeared on Good Morning America, The Early Show, and E! News. He also blogs at bornfitness.com to discuss all topics related to health, fitness, and nutrition. As Adam notes in his book You Can’t Screw This Up, the diet industry is great at making us follow more diets, not making us leave dieting behind. But why is it that the more diet books and nutrition information we publish, the more unhealthy we become? What is going on here? We tend to associate health with extreme cost and sacrifice. However, even though change can be hard, improving our health doesn’t have to be painful. This has warped our belief on what it takes to become healthier. But the reality is that we don’t need another restrictive, unrealistic plan. We need tools that help us enjoy what we eat (including takeout!) and be healthier at the same time. In his incredibly easy-to-follow book, Adam gives us these tools, showing us how upgrading our health and losing weight for good requires us to turn our back on the typical dieting culture by following successful habits and frameworks not typically seen in nutrition and fitness. As Adam notes in his book, once we learn a better way to build healthy habits, we can leave behind the shame and guilt of most plans and make the healthy lifestyle changes we’ve been chasing. Our ability to create healthier habits relies not on abandoning our comfort zone, but expanding it. This means doing some things that are new and challenging, while keeping some things that are old and familiar, based on where and how we thrive as individuals. Yet one of the biggest barriers to this approach is our self-perception. So many of us have a mental boundary when it comes to food and health. Diets have taught us to expect a level of perfection and adherence that is not realistic or possible, and we end up just waiting for failure to come. Dieting culture has also taught us to measure success using ephemeral things like a number on a scale, counting calories or eating superfoods, which only add to our stress. This, in turn, affects how we feel mentally and physically, impacting our ability to become healthier and taking away from what we should really be focusing on: what we think of ourselves. Self-perception plays a key role in our ability to change our behaviors and improve our health When we want to change, we can’t just wait to become motivated, take action and change. The research on behavioral change shows us that we need to start with our relationship with our selves. If we don’t think we can be healthy or succeed, or if we do not fundamentally like who we are, then we are setting ourselves up for failure even if we experience short term success. Improving our self-perception starts with understanding what it truly means to be healthy. This means being vulnerable with ourselves, having self-compassion, and developing a positive self-perception; it is the understanding that “I am a healthy person, I am just figuring this out as I go along.” We know we are not a finished product; we are works-in-progress, not failures. This starts with setting small, easy goals, which are the foundation of successful behavioral change. Dieting tends to throw people in the deep end and then makes them feel weak for failing. However, when we set small, attainable health goals, we are far more likely to reach our goals and feel empowered to continue moving forward—the research consistently shows that success breeds success. We can go fast by starting slow! It is also important to remember than no diet works for everyone. Different ways of eating work for different people. Research shows that the key factor when it comes to healthy eating is what is sustainable—the way of eating we can maintain for the longest period of time. The question isn’t what food we need to remove or what dietary tribe we need to follow; rather, it is what is sustainable for us in the short and long term. For more on healthy habits and dieting culture, listen to my podcast with Adam (episode #485) and check out his amazing book You Can’t Screw This Up. Podcast Highlights 2:14 Adam’s journey 3:50 The truth behind dieting & diet books 7:10 Adam’s amazing new book You Can’t Screw This Up 12:24, 20:00 The science of self-perception 20:45 How the wellness industry manipulates our emotions 21:40 How shame & guilt impact our health 24:20 The importance of setting easy goals 26:34 We are incredibly resilient! 29:24 It’s okay to eat takeout! 31:50 The power of community meals 36:30 Why we should allow ourselves to enjoy eating This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Stop Smoking With These Natural Nutrients and Techniques

AHA Publisher — Wed, 14 Dec 2022 08:00:35 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control and Prevention (CDC), cigarette smoking kills 480,000 people in the United States annually. Yet – despite the danger, the increasing social stigma, and the financial burden of a nicotine habit – 38 million Americans continue to smoke. Why? The frustrating truth is that cigarettes are highly addictive, and most smokers find quitting very difficult. Don’t beat yourself up if you haven’t quit – or if you’ve tried and failed. But do resolve to try again. Many ex-smokers report that they didn’t stop smoking on their first try – or even their second or third. While there is no magic potion to stop smoking, research shows that certain herbs, such as green tea, contain compounds that may help boost your odds of success by “taking the edge off” troublesome withdrawal symptoms. Let’s look at four surprising natural interventions that may reduce nicotine cravings and help you stop smoking. Use Green Tea as an Ally in Your Battle to Stop Smoking Smoking is, first and foremost, a ritual, and you’ll want to create alternate ceremonies to replace it. Successful ex-smokers report that the ritual of preparing, lifting, and sipping a steaming cup of coffee or tea can be surprisingly helpful in taming the “nic fits.” Green tea is a particularly great choice. In one encouraging study, researchers reported that theanine, an amino acid in green tea, helped about half the participants cut down on cigarettes – while a third of them were able to stop smoking entirely. Another “plus” for green tea is that it can help alleviate lung damage caused by smoking, with peer-reviewed research showing that regular green tea consumption can reduce the risk of both COPD and lung cancer in cigarette smokers. So when the urge to smoke feels overwhelming, brewing a cup of green tea is a wise move. Sprinkle on the Black Pepper If you’re battling an urge to smoke, it’s not a bad idea to use a liberal hand with the black pepper. Piperine, the active ingredient in black pepper, has mild mood-lifting effects that may help ease irritability and anxiety. In addition, piperine’s antioxidant and anti-inflammatory qualities allow it to go to work scavenging harmful free radicals created by smoking. You can also try aromatherapy with black pepper essential oil, which has shown promise in inhibiting nicotine cravings. Natural health experts advise putting a drop or two of black pepper oil on a tissue and sniffing it when cravings strike. In one study, sniffing black pepper oil was shown to reduce nicotine withdrawal symptoms and promote a calmer mood. Check with your integrative doctor before trying aromatherapy with black pepper oil. Let Acupuncture Point You Toward Quitting Acupuncture is used in Traditional Chinese Medicine (TCM) to address the imbalance of energy (or “chi”) that is believed to trigger illness. Multiple studies have supported the ability of acupuncture to help people stop smoking, especially when used along with counseling and education. Using tiny needles or low-level lasers, practitioners can stimulate acupuncture points, thereby helping to ease the physical and psychological symptoms of nicotine withdrawal. In a peer-reviewed analysis published in The American Journal of Medicine, the researchers reported that acupuncture helped nicotine withdrawal by decreasing adrenocorticotropic hormone – a hormone associated with stress – and promoting the release of mood-lifting endorphins. A trained acupuncturist can even help you find and activate acupuncture points so that you can help quench cravings at home. If you’re looking to free yourself from the deadly habit of smoking, acupuncture is certainly worth a try. GABA: This Calming Amino Acid May Help You Stop Smoking The amino acid known as GABA, or gamma-aminobutyric acid, functions as a neurotransmitter, inhibiting certain brain signals and decreasing the nervous system’s activity. When GABA attaches to receptors in the brain, it can create a calming and anxiety-reducing effect. An intriguing review published in Neuropharmacology suggested that GABA could make cigarettes less appealing to smokers. The scientists credited GABA with inhibiting the pleasurable effects of nicotine and blocking nicotine-seeking behavior, providing strong evidence for its potential effectiveness in nicotine dependence. You can boost your dietary intake of GABA by eating fermented foods such as pickled cabbage (kimchi) and miso. GABA is also available as a supplement, but consult your integrative doctor before trying it. Other useful herbs and supplements to help you stop smoking include lobelia, ginseng, catnip (it’s not just for cats), licorice root, lemon water, vitamin C, and valerian. As always, check with your trusted integrative doctor before adding any supplements to your routine. Finally, don’t forget natural stress-relief techniques, such as yoga, biofeedback, meditation, exercise, hypnotherapy, and deep breathing. These calming practices can be great tools in your campaign to stop smoking. Here’s hoping that these natural techniques help you embark on a new, smoke-free journey. A world of rewards – from cleaner-smelling clothes to lower cancer risk to a fatter wallet – waits at the other end. You can do this, start today! Sources for this article include: CDC.gov EMediHealth.com BetterNutrition.com AcademicOUP.com NIH.gov NIH.gov AJMed.com To read the original article click here.

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There’s a Problem with Resolutions & Goals, Try 1 Big Shift Instead

AHA Publisher — Tue, 19 Jan 2021 08:00:04 +0000

Dr. Don Colbert – New Year’s Resolutions and goals can be extremely healthy. They can offer us a chance to take stock of the previous year and look forward to accomplishments in the next. But, there is a downside to setting them. There is a reason that the majority of people give up on them before January is over. Many people simply feel overwhelmed. There’s a problem with resolutions and goals once the demands of “real life ” set back in. On its face, goal setting is great. This is especially true if you focus on your habits. We’ve written about it many times. However, as a population, we are seldom successful at New Year’s Resolutions. This can lead to yearly disappointment, stress, and even despair (1). If you are successful and have no problem with resolutions and goals, that’s great. Keep going. This plan for 1 Big Shift will help you too. If year after year you set and abandon your goals and resolutions, this new way of thinking will make all the difference this year. Here’s the problem with resolutions and goals and what you can do instead. Plus, a chance for you to win a copy of Dr. Colbert’s newest book – see entry rules at the end of the article! The Problem with Resolutions and Goals Actually, there are a few problems. If you find yourself disappointed by the end of January each year, you may be setting resolutions and goals that: Don’t work in your lifestyle. Getting more sleep is a great goal. But, if you work 16 hours per day, have kids to tend to at night, and are taking classes on the side, you likely won’t be able to pencil in time for more sleep. Something’s got to give or getting more sleep is a dream (pun intended). Focus on the end results and not the habits. Sure, losing 20 pounds would be great. But, if you don’t think about the habits that cause it (eating, sleep, exercise, etc), then just writing down “lose 20 pounds” is a waste of paper. Are set when you are on vacation. What? Have you ever noticed that many of us set these amazing, nostalgic, beautiful goals while we have more free time than normal? After we’ve watched more hallmark movies, spent time with the kids, and are filled with joy and good tidings? It’s easy to think that you’ll write to your Grandma every week while you’re still feeling the glow of Christmas. But, when January 31st hitss, and you’re back to work, school, and a full schedule, it can become harder. Honestly, the problem with resolutions and goals is they sometimes become busy work and extra tasks in an already too-busy schedule. Try This Instead: One Big Shift What if you tried to do just one big thing instead, one big shift, and see where it gets you? Once you are good at this one big shift, go ahead and think about the smaller things. The habits. The goals. But right now, just focus on one big shift. What do I mean? What’s one big thing you could do in 2021 that would make the biggest difference in your life? What’s one big thing that would allow you to do all the other things? For example, what if you woke up one hour earlier? I know. This one hurts. It’s hard. It’s cold and dark in Winter. But, if you feel overwhelmed by life, what would an hour offer? If you work from home, perhaps it would allow you to quit an hour earlier and make the homemade dinners you dream about making. Perhaps it would allow you to get a coffee with a friend mid-morning. Or, give you a headstart so the day doesn’t feel so overwhelming. Or, it would give you an hour to exercise. Or, what if you turned off the TV and screens on weekday evenings? Would that allow you to spend better time with your kids, read the 50 books you want to read or learn to knit? Or, if your work is overwhelming and you need to scale it, what would exploring outsourcing options, subcontractors, or virtual assistants do for you? Would that allow for all the things you want to do like stress-relief, a marketing plan, or a new product? Or, if you’re overweight or simply not happy with your health, what is one big thing you can do? Perhaps you go for it and join the 21 Day Keto Zone Challenge. Jump in. See what it is. Learn a new way to eat. Lose weight. Gain energy. The key here is to actually not look at the details and outcomes in the beginning. Only focus on the one big shift that will change your life. Then, when the fog clears, you will have made a change that allows you to accomplish what you want. If you do this each year, rather than focus on small little goals that you’ve repeatedly abandoned, what will your life look like in 5 years? The Problem with One Big Shift Of course, almost all ideas have problems. The biggest problem with one big shift is that it can be scary. And hard. But it’s not usually overwhelming because it’s just one thing, and there’s not much pressure on the outcome. It is definitely difficult to wake up one hour earlier. We all know how important sleep is (the good thing is it will also likely force you to go to bed earlier because you’ll be tired in the evening). Waking up at 5:30 instead of 6:30 does not sound like fun. Here are a few tips to help you make any big shift. Tips for Making Any Big Shift If your shift is scary, write down a “worst that can happen” list. Oftentimes, this list will show that the consequences are not dire, and it’s worth taking the leap. Try using the “5 Second Rule” created by Mel Robbins. This sounds simple, but it is life-changing for some. When you need to do what you’ve set out to do, count down from 5 to 0, and then do it without thinking. While simple, this is actually complex neuroscience and forming new pathways in your brain for action. This one works for things like getting up early. Tell someone you trust. Find someone else who is trying to make a change. Then check in with each other about your progress weekly. Pay up where it hurts. Find someone you’ll pay if you don’t do what you said you’ll do. Teenage kids and grandkids are great for this because they are no longer sweet enough to let you off the hook, and they really want money. If you don’t turn off the TV or you do pick up your screen in the evening, pay them $5. If you don’t wake up early, pay them $5. Whatever your shift, if you don’t do it, pay up. This will get old (and expensive). Another option is to pay a political or another group with which you don’t agree. Do you hate their agenda? Pay up. This consequence is immediate and it works. One Big Shift: The 21 Day Keto Challenge Since you’re reading this article, chances are you are interested in your health. If you have not yet taken the plunge to start the 21 Day Keto Challenge, perhaps this is your one big shift for 2021! An eating plan that will help you lose weight, get fit, feel great and more is huge. What a great shift! And, it’s free. You’ll receive guidance, recipes, tips, and more to get started. Try it here: 21 Day Keto Challenge. Have You Already Made a Keto Zone Shift? How has the Keto Zone changed your life in the past weeks, months, or years? We want to know! Send us your own testimonial regarding Keto Zone, Dr. Colbert’s Keto Zone books, and/or Keto Zone recipes. Simply text your unbiased testimonial with pictures or video to (407)512-9807 or email it to testimony@ketozone.com. Entry Rules: Each testimonial that includes a picture or video will be entered in a drawing to win Dr. Colbert’s new book, Dr. Colbert’s Healthy Gut Zone. To make sure you are entered, send in your testimonial as directed above. Then, add a comment below and let us know you sent it in! Make sure to indicate if you sent a picture or video. A winner will be randomly chosen at the end of January 2021. Bottom Line Resolutions, goals, habits; they can all be good and for some they work well. But, if you’re someone who sets them, becomes overwhelmed by them, and then abandons them year after year, try 1 big shift instead this year. You’ve got nothing to lose and your dreams to gain. To read the original article click here. For more articles from Dr. Colbert click here.

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