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Use HYPNOSIS For Stress Management

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It seems like everyone is “stressed” these days.

So much to do and not enough time to do it…

A little STRESS can be a good thing. It can even motivate us to take action and get things done, but TOO MUCH stress has a negative impact on our health and well-being.

“STRESS” can often be the underlying cause of mood swings, irritability, sleep disturbances, difficulty with focus and concentration, aches and pains, digestive issues, just to name a few…

Chronic stress has been linked to conditions such as diabetes, cancer and cardiovascular disease. When not addressed, stress may lead to anxiety and it can affect all aspects of life.

Since we can’t eliminate stress, what can we do???

We can LEARN TO MANAGE IT!

How HYPNOSIS helps with STRESS MANAGEMENT

HYPNOSIS reprograms your brain. As soon as you acknowledge a problem, (in this case stress) your brain starts looking for a solution. If you choose to ignore a problem and simply hope that it goes away, nothing will change. The first step in using hypnosis is to identify the problem. Next, we discuss it and make a plan. Now we can get to the root of the problem by accessing the subconscious mind. In hypnosis, we bypass the critical, conscious mind in order to interrupt the old, non-productive thinking patterns. During hypnosis, positive thoughts are “suggested” by the hypnotist and these new thoughts become part of your conscious mind. Productive behaviors follow productive thoughts. This is how lasting change occurs. Now you have established a new and improved way to deal with stress. When a stressful situation arises, you now automatically handle it more successfully.

BENEFITS of using HYPNOSIS for stress management include:

-Hypnosis is completely NATURAL and SAFE
-No side effects
-Complements other stress reduction techniques
-No needles or drugs
-Use it as often and as much as needed
-Encourages self-care and self-improvement
-It is a relaxing and enjoyable experience

HYPNOSIS is an amazing tool that can be used to help with many issues. Please visit the “Hypnosis for Health” section of my website for more information. You can also contact me by phone or email with any questions.
I am always happy to share more about the BENEFITS of HYPNOSIS with you!

Selection of healthy food for heart. Healthy food, diet and healthy lifestyle concept. Top view

THE “DIET” DILEMMA PART 2- Pros and Cons of Some Popular Eating Plans

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My previous post talked about 4 popular “diets” or eating plans and their basic structures. Now I will outline some pros and cons of each. If you are looking into any of these, hopefully this will decrease any confusion by simplifying the information.

PALEO
PROS: Since this plan eliminates/limits refined grains and added sugars, it automatically decreases the amount of processed foods you consume. This encourages protein intake to be increased, helping to decrease hunger while metabolism is increased by building lean muscle. Since it is not a low-carb diet, you will not have the fatique, headaches or other side effects that can accompany some low-carb plans. Also, studies have shown that the Paleo style of eating may improve blood sugar control and blood lipid numbers which can protect against conditions such as diabetes and heart disease.
CONS: Eliminating dairy, grains and legumes may lead to a lack of certain vitamins, minerals and antioxidants. It is important to consume Paleo approved vegetables and other plant-based foods in addition to protein in order to get enough of these nutrients. If you follow Paleo recommendations to use organic vegetables, wild caught seafood and grass-fed meats, you may require a much bigger food budget.

KETOGENIC
PROS: Since carbs and sugar are not part of the keto diet, this may help people to break their negative relationship with these foods if they are a problem. Going low-carb and high fat can encourage you to eat less overall since fat is very satisfying and helps to control hunger. The ketones produced by this eating style have a direct hunger-reducing effect as well. Some metabolic benefits, at least in the short term, can include less insulin resistance and lower blood triglyceride numbers.
CONS: Keto diets can definitely help people shed the weight in the short term, however, long term results in relation to sustained fat loss and overall health have not been proven. Since the program is restrictive, it can be difficult to sustain for the long term. If you do decide to return to eating carbohydrates, weight gain can be an issue if the transition is not done slowly and methodically. By limiting carbs, you also eliminate many healthy, nutrient dense foods such as fruits, many vegetables, beans and whole grains. This diet can also encourage a high saturated fat intake which is still a concern for heart health. Performance during high intensity exercise may be challenging and limited due to a lack of carbohydrate stores. Too much protein can throw you out of ketosis, but low protein intake can also make it harder to put on lean muscle mass.

INTERMITTENT FASTING
PROS:There is research that suggests that this method is effective in spurring weight loss with no change in caloric intake, just in timing of meals and fasting periods. Unlike other plans, there are no foods that are forbidden. The only limitation is how much you can eat at certain points. This can help people to get in touch with their true feelings of hunger and fullness. It also limits night time snacking.
CONS: Side effects such as raging hunger, brain fog, and irritability during fasting can be too difficult for some people to work through. Since there is no focus on what types of foods you eat, this may tempt people to eat junk food as a reward for fasting. Studies looking at long term weight loss benefits are still lacking.

PLANT-BASED
PROS: Eating more plants makes it easier to get the vitamins, minerals, fiber and antioxidants that you need. A healthy, plant-based diet is associated with less risk in all types of mortality. By eating more plants and less meat, you can also help in the battle against global warming.
CONS: You will need to make sure that you get the nutrients found in animal based foods such as protein and vitamin B12. It is still important to limit processed, packaged foods that are full of refined grains, sugar, and unhealthy fats. Just because they don’t contain animal products and are “plant based”, does not mean they are healthy options.

When choosing a plan, it is SO important to look at YOUR life, YOUR goals and what is reasonable for YOU. Don’t get caught up in what is trendy right now because it will eventually change- it always does!
As I tell my clients…it is a lifestyle, not a temporary way of eating.

Pretty Asian woman frowning and holding paper saying Help standing with heap of green vegetables and blender in kitchen

The “Diet” Dilemma- Part 1

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How do you know what diet is best for you?

Why does it have to be so confusing?

Personally, I hate the word “diet” and rarely use it with my clients. I prefer to call it an “eating plan” or “nutrition plan.” My reason is that “diet” suggests a temporary way of eating. While this can be appropriate at times, generally, people benefit most from lifestyle and behavior changes that last rather than a temporary fix which often leads them back to where they started… or even worse off.

Although there are countless plans out there, I will discuss 4 of the more popular ones right now. Many of these diets have general guide lines as well as extremes and modifications. Here I will be providing an overview of each.

PALEO: Also known as the Paleolithic or “Caveman” Diet. Foods that are allowed on this plan include meat, fish, eggs fruits, nuts, seeds, and vegetables that were available to our hunter-gather ancestors. Foods that are NOT ALLOWED are grains, legumes and dairy. The diet also deters you from drinking alcohol.
A positive aspect of eating this way is that it automatically limits processed foods and added sugars. It is naturally higher in protein and not low-carb. Some studies have shown that Paleo style eating can improve blood sugar control and blood lipid numbers.

KETOGENIC: Commonly known as “Keto” and probably the most talked about diet right now. This one is all about FAT. This plan consists of a very high amount of fat ( 70-80% total daily calories), a moderate amount of protein (no more than 15-20% of total daily calories) and very low amounts of carbohydrates (no more than 5% of
daily calories or fewer than 50 grams per day). The idea behind the protein and carb restriction is that the body will go into a state of “ketosis”, prompting the body to access ketones generated from stored fat as its primary fuel source instead of carbs. The outcome should be a trimmer waistline, fewer energy crashes, and better protection against diabetes. Foods that are encouraged on this plan include cheese, avocados, coconut oil, egg yolks, fatty nuts, olive oil, and fat-dense meats such as sardines and bacon.

INTERMITTENT FASTING: Not necessarily a “diet”, this involves cycling your eating between periods of restriction and periods of eating as much as you would normally eat. There are several different patterns, but here area few of the more popular ones: 16/8 (fast for 16 hours and eat only during an 8 hour period), 5:2 diet (eat no more than 25% of your normal calorie intake two days out of the week) and Eat Stop Eat method(a full blown 24 hour fast once or twice per week). The theory is that when your body is in a fasted state, metabolism may be altered to improve blood sugar numbers and more energy will be pulled from your fat stores. There are no “off limits” foods on this plan.

PLANT-BASED: The concept of plant-based eating stresses that your diet is centered around foods grown in soil, mainly vegetables, fruits, whole grains, legumes, nuts and seeds. Since meats and dairy are allowed in moderation, this is more flexible than vegetarian or vegan diets. Eating more plants makes it easier to get plenty of fiber, vitamins, minerals and antioxidants. There is also a benefit for the Earth since eating less meat can help in the battle against global warming.

In my opinion, there is no “diet” or eating plan that is right for everyone, no matter how trendy it may seem. When choosing your style of eating, you must be realistic and take into consideration your lifestyle and food preferences.

This is a very basic overview of these 4 popular eating plans. There are certainly PROS and CONS to each. I will discuss these factors in PART 2 of THE DIET DILEMMA.

Lori Bernard Warwick Beacon(Beacon Communications photo)

Hypnosis for health article in Warwick Beacon

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Check out this fantastic article about ASPIRE FITNESS and WELLNESS published in the Warwick Beacon last week…part of my mission is to educate people on the POWER of HYPNOSIS and how it can help you to reach your health goals.

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Use Deep Breathing To Decrease Stress

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Did you know that simple DEEP BREATHING can help you MANAGE STRESS?

Scientific research is showing that a natural, potent source of stress relief is right under our noses!
Dr. Andrew Weil, a physician and founder of the Arizona Center for Integrative Medicine at the University of Arizona says, ” I think breath is the only function through which you can influence the involuntary nervous system.”
This is possible because slow, deep breathing activates the parasympathetic nervous system and turns down the sympathetic nervous system which is responsible for the “fight or flight” stress response. Although this response is necessary in times of trouble, it can become an issue when we are in this state for prolonged periods of time. We are not designed to remain in this heightened state of arousal and this often leads to health issues if not addressed.

We are able to access this stress relieving tool at any time, in any place by simply FOCUSING on our BREATHING. Here is a simple technique you can use to de-stress and unwind quickly…

1. Choose a COLOR that represents PEACE and TRANQUILITY to you.

2. Choose a different COLOR that represents STRESS, TENSION, ANXIETY and anything else you no longer want to hold onto.

3. Close your eyes, and take in a slow, deep breath. Notice how your lungs and abdomen expand. Imagine that you are inhaling the color of peace and tranquility and very slowly exhaling the color of stress, tension and anxiety. Feel your body relaxing as you exhale and let go of any negative energy.

4. Repeat this breath at least 3 times in a row.

Some other wonderful benefits of DEEP BREATHING include:
HAPPIER MOOD
DEEPER SLEEP
LESS ANXIETY
HEALTHIER HEART
BETTER AIR INTAKE

Practice this daily and you will find that you feel calmer, happier, more focused and less stressed throughout the day. This is a quick, easy way to give yourself a break, especially during the holiday season.

RELAX and REJUVENATE!

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The top 11 TRUTHS About HYPNOSIS

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I believe that it is my responsibility as a hypnotist to clarify the misconceptions surrounding hypnosis. If more people understand how it works and the amazing benefits it has, it can become a first thought rather than a “last resort” to resolve many issues. Here are some interesting and important TRUTHS about hypnosis…

#11- EVERYONE CAN BE HYPNOTIZED!
Anyone who is able and willing to follow instruction can be hypnotized and you cannot be hypnotized against your will. It is a consensual state. It works best when you really want to make changes in your life but you are having a hard time doing so or a hard time following through.

#10- HYPNOSIS IS VERY POWERFUL AND HELPS YOU BE YOUR BEST SELF!
Hypnosis helps you to tap into YOUR BEST SELF-your inherent power. Practice self-hypnosis daily to increase focus, concentration and the ability to relax and recharge quickly.

#9-HYPNOSIS IS NOT SLEEP, NOR IS IT RELAXATION
Hypnosis is focused awareness where you are highly receptive to positive suggestion. It is not sleep, nor relaxation. We often have you focus on relaxation in the hypnosis office to help you focus, but there are many times you feel excited or have lots of energy.

#8- HYPNOSIS IS A STATE OF MIND- NOT A FEELING
Hypnosis is not a feeling-it’s a state of mind. Some people feel light like they are floating while some feel grounded and heavy. Others feel nothing at all or a light buzzing feeling. They’re all correct-but it is different for every person.

#7- HYPNOSIS WORKS REALLY FAST
Just as our brain can learn a phobia quickly-which is a learned fear, our brain can learn a new response to an old situation very quickly. The brain is lightning fast and can change using neuroplasticity.

#6- HYPNOSIS WORKS FOR NEARLY EVERY ISSUE
Hypnosis can help you change habits, reduce the sensation of pain, increase motivation, help you to heal from past experiences, help you to find lost items, eliminate fear, and help with spiritual growth-plus many other everyday issues.

#5- HYPNOSIS WORKS BELOW THE LEVEL OF CONSCIOUS THINKING
This means you become aware of things that you have not been aware of before-leading to powerful insight!

#4- YOU WILL BE CONSCIOUS AND AWARE THE WHOLE TIME IN HYPNOSIS
We want you to remember all the insight that you gain from the hypnosis session. Unless you are using hypnosis for medical purposes, including surgery, you will be conscious and alert the whole time.

#3- YOU ARE ALWAYS IN CONTROL DURING HYPNOSIS
Your hypnotist has no control over you. Hypnosis stage shows where people do crazy things are for entertainment. That is not what happens in a hypnosis office. Your hypnotist serves as a guide, or coach. It is a consensual state. Your hypnotist will work with you to understand your needs and goals. That will be an important part of the hypnosis process and determine what suggestions they give you while in hypnosis.

#2- HYPNOSIS IS A NORMAL AND NATURAL STATE OF MIND
You have likely been in a state of hypnosis hundreds of times in your life. Every day states of hypnosis include listening to great music, reading a good book, or watching an interesting movie. A light state of hypnosis is achieved anytime you lose track of time.

#1- HYPNOSIS WORKS- EVEN WHEN EVERYTHING ELSE HAS FAILED!
Even if you’ve tried other methods to resolve your issue, hypnosis can still work because it works differently. It taps into the power of the subconscious mind where our memories and emotions are stored.

I hope this clarifies some of the misconceptions that exist about hypnosis. It is such a powerful tool that is available to just about anyone. Self-hypnosis is an amazing way to keep your motivation and newly established behaviors intact. I teach self-hypnosis as part of my hypnosis sessions so that you are able to continue on your journey to becoming YOUR BEST SELF!

If you have any questions, I can be reached at [email protected] or 401-258-7507.

scale for weight control

The Scale: Is this the best way to measure weight loss?

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5 Reasons the scale MAY NOT be the best way to measure your weight loss…

1 – A positive change in BODY COMPOSITION (decrease in fat and increase in muscle) is not always reflected on the scale. You may not lose “pounds”, but you may be losing “inches” (body fat).
When clothes fit differently and you feel better, that IS PROGRESS!

2– Your WEIGHT CAN FLUCTUATE during a short period of time. Even from morning to night. You may have an increase in water weight just because of eating something salty, having more carbs, hormonal changes or not drinking enough water, etc.
This does not necessarily mean you “gained weight”, but in your mind it does!!
Unless you have a medical condition or special circumstance, WEIGHING YOURSELF DAILY is typically NOT HELPFUL.

3– The NUMBER on the scale can be MENTALLY DEFEATING! Many people have a “number” they want to “be”. When the number on the scale does not change, many people give up on their plan. As your body changes, so does your optimal “weight”. For example, if you have been strength training and gaining muscle, you may weigh more, but look smaller. Rather than being fixated on a “number, ” focus on how you FEEL and LOOK.

4– HORMONES play a major role in controlling our weight and metabolism.  Things such as STRESS, LACK of SLEEP, and natural hormone fluctuations can effect your weight. You do have control over some of these things, so managing what you CAN will help to optimize your health and weight management.

5– Being HEALTHY and STRONG should be the focus. You may not always see the positive changes that are happening on the INSIDE of your body. When you eat well and exercise appropriately, your systems run smoothly and work together properly so that you FEEL GOOD and have ENERGY to LIVE WELL!!!

 

In my experience, these are some of the issues with using the scale as the primary assessment tool. It certainly has its place in monitoring progress and can definitely be motivating for some people. It is very important to realize that it is NOT the ONLY measure of progress.

A good coach/trainer will help you to look at the WHOLE YOU and NOT JUST A NUMBER on the scale.

benefits of weight training

If you are not including weight training in your fitness program, you are missing out on some incredible benefits.

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Here are just a few….

1- IMPROVES BODY COMPOSITION

You can decrease body fat levels and increase the amount of lean muscle you have. This can get you that “toned” look.

2-INCREASES METABOLISM

Muscle is an “active” tissue, meaning that it burns calories while just being there. More muscle means a higher resting metabolic rate plus more calories burned to support your muscles during activity and recovery.

3- BUILDS BONE DENSITY

By age 35 our bones can start to lose density unless we counteract the process with proper exercise. Weight bearing exercises,such as strength training, facilitate bone growth which decrease the risk of osteoporosis in both men and women.

4- OPTIMIZES HORMONE LEVELS

As we age, many of our hormone levels naturally decline. Thankfully, exercise (especially weight training) is known to keep our hormone levels from declining as rapidly. This can help us to feel more energetic, healthy and youthful.

5-IMPROVES SELF CONFIDENCE

Exercise makes you feel strong and healthy. When you feel well, you have the confidence to know that you can handle whatever life sends your way!