Want to be leaner and live (healthily) longer? Islanders of Japan may hold the key!

Do you want to be leaner and live healthily longer? 

There's a southern group of Islands in Okinawa in Japan where the elders live to a very ripe old age (the greatest proportion of centenarians in the world, according to the UN). They have a significantly lowered risk of heart attack, stroke, cancer, osteoporosis and alzheimers.  Older members of their community lead active & healthy lifestyles and also suffer less depression. After years of research there appears 2 factors behind longevity and good health of elders upon the island: 

1. What they eat (low calories, less fats, more vegetables, fruit, fish and tofu) and 
2. A simple, healthy lifestyle and continuing involvement in their community

Both factors we can learn a great deal from. The food eaten by Okinawan's is a traditional diet of portions of cooked food and fresh fruit. They tend to eat a lot of vegetables: seven portions of vegetables and fruits a day. Also, they consume seven portions of grains/ cereals and two of soy. They also regularly eat fish (and squid/ octopus) and tofu each week and, less frequently, meat and dairy products. 

For exercise, there are no gyms on the islands, these people work and take long walks, dance, cycle, tend their gardens, practice tai chi and martial arts (and that's just those aged over 90!) There is a strong sense of community and mutual support within the Islands too. I totally agree with the two factors and the philosophy for good health for a healthy retirement. 

There is a third factor that I have read about. It seems rather important to me, as a person interested in reducing obesity and in helping others with weight management.  This is the third factor, based on Confucian philosophy, that is widely adopted within the Islands: 

• "Eat until you are 80% full"  

The expression "Hara hachi bun me" (or "hara hachi bu") sometimes mis-spelled "hari hachi bu". Roughly translated the Japanese phrase is “Eat until you are eight parts (out of ten) full” or “belly 80 percent full”.

If, like me, you remember being told to 'finish your plate' before leaving the school/ home dinner table, this may take a little getting used to! Our western habits mean we're trained to over-eat, stretching our stomachs with food, partly because of the ingrained unconscious 'fear' of leaving food on our plate. 

It is believed by eating their diet and stopping eating at 80% full assists in keeping islanders Body Mass Index low. It has been documented to delaying the stomach stretch receptors that help signal feeling full. Perhaps our 'feeling full switch is off' or we confuse the signals of feeling thirsty with hunger. Either way, learning to mentally recognise when we are becoming 80% full, and training ourselves to stop eating, may be useful for losing weight. 

Turning off distractions when you eat, television and computers and smart phones, enables you to concentrate on your food too. Then mind, taste buds and stomach really connect. When you think and feel you are reaching 80% full, push the plate away. Can't do any harm, can it? You might lose a few pounds in the process too.  

See:

http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

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About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Angie directly on 07773 610816 or email info@angiegiles.co.uk 
Angie offers a free initial consultation to find out more. 

A nudge in the right direction

I came across this quote and rather liked it: 

"when a stick floating down the river gets stuck, it doesn't need psychotherapy, it just needs a nudge" (Michael Neill) 

It's about getting the right sort of help at the right time.

I recently found myself on the open river (see the picture), leading towards one of the glorious Norfolk Broads. Kayaking is a great thing to do and for me, getting outside, in the fresh air is very good for my soul! 

At one point, after a rest, I needed help. A man seated nearby with his friends could see I was tiring a bit, so he very kindly asked if he might give me a 'nudge' away from the sandy bank towards the flow of the main river. I said yes and was grateful for his help as it was perfectly timed and very helpful. 

The idea of a helpful 'nudge' makes sense to me. In the U.S. there has, in the past, been a culture of seeing therapists for long periods. In the U.K. though less obvious perhaps, there's more awareness of the benefit of sorting out emotional or confidence issues holding us back. We are gradually seeing a shift towards making use of opportunities for building emotional muscle and getting ourselves into a stronger position. It doesn't require months of coaching/therapy either, well certainly not with me. 
My clients sometimes just need a mental nudge, a little coaching or perhaps an opportunity to use me as a sounding board for thinking more clearly and gaining confidence. 

Of course there are times when longer term psychotherapy is of use and I am able to offer that too, should the need arise. 

When your 'job/relationship/mindset' gets stuck, get in touch, I'll let you know how I can help nudge yourself back into the flow... 

(I must mention The Canoe Man (Wroxham, Norfolk) as they offer a range of  hiring/ camping options for the novice kayaker/ canoeist. The picture is one I took as I went along the River Bure, Norfolk. Lovely isn't it? I'd recommend giving this a go) 

See:

http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

Facebook for HypnoShape: HypnoShape weight reduction programme

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Angie directly on 07773 610816 or email info@angiegiles.co.uk 
Angie offers a free initial consultation to find out more. 

The see-food diet wins a brain reward every time!

                                     

If chocolate's on the menu, unless I have a great deal of restraint, or a strong awareness of being full, there's a likelihood of me having this reaction (Abby Lee Miller of Lifetime TV's Dance Mom's fame). It's a challenge all humans face around the 'not so good for you' food. We've not evolved quickly enough on from our hunter/gatherer years when food was not freely available, so we seek high density foods, like those high in sugar or high in fat.   

We get a 'reward' and particularly with chocolate, the release of 'feel good' hormones. Our brain seems hardwired to go get that fatty, calorie-loaded food.

It's the same with Ice-cream. The high fat addition to many cheaper value ranges, make people respond just like Abby did in the picture above. 

People 'see food' and start to get a reward in their brains before they even get a dollop of it on their tongue. Advertisers know this. Just seeing an image of chocolate I can honestly 'smell it' and salivate, particularly when I'm hungry. Those pesky advertisers.... 

Back to Abby (above pics) who recently lost a lot of weight after nursing her elderly mother in a hospice. I feel for anyone dealing with someone during late stages of life. Abby was quoted as having tried to get her mom to eat by even taking in her favourite restaurant food. Her mom could not eat it and feeling nauseous much of the time. Seeing this may have prompted a reaction from Abby. Stress can lead to not eating or to over-eating.  Normally a positive response to food from others encourages us to 'go ahead'. Seeing her mom refuse food may have also enabled Abby to put her food brakes on too. This and the recent bad news of having 'diabetes' another reason for her weight loss plan. Either way, I hope Abby fits well into her life. She's a force to be reckoned with and I admire her tenacity. It's one quality needed to overcome a food addiction/ emotional response to food. We all have it, some just need to find what makes them really want to stop over-eating.    

Through HypnoShape ®  I've helped others to find their way forward to seeing food as a fuel and not an emotional need and putting their food brakes on.  A recent testimonial: "I would recommend this programme because it will change the way you think and feel about food" & "My thought process (around food) is much more positive and mindful"

Want to know more about HypnoShape - A 6-session weight reduction programme? Please get in touch.  Email: info@angiegiles.co.uk or via telephone number below. 

Thanks for reading.
Angie

See:

http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

Facebook for HypnoShape: HypnoShape weight reduction programme

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Norfolk Clinic reception on 01603 660792 or call Angie directly on 07773 610816. She loves helping people achieve their potential at work, in life and finding greater happiness using a range of therapeutic techniques. 

Envious or jealous? Green is a positive colour.

Feeling envious or feeling jealous? What's the difference? Why does it matter? 

Imagine someone you know is on holiday. They start posting numerous social media pictures of their fabulous hotel and of the white sandy beach. Does this inspire you with ideas for a future holiday? Do you feel like saving up and planning something for yourself? This may have started as a feeling of envy that encouraged you toward positive motivation and action. 

Or do you mumble and groan about the number of times you see their 'I'm so happy on my holiday' face across your screen? Do you start to say things to yourself like, 'I'd not want to be there anyway' (even though, you admit, it looks exquisite). Or perhaps, 'Too many creepy crawlies and I noticed they'd been bitten by a mosquito already!' The thoughts started as envy, then quickly escalated into a negative, jealous response. It's like wanting to stop someone else's fun. To not share in another person's vivid experience of life. 

Other people can seem to have it all, can't they? Maybe they can. Or maybe they have put in considerable effort to save up, to forge a successful career, making sacrifices in order to take annual holidays. Holding onto envy will lead to jealous thoughts. It will keep you trapped if you are constantly comparing yourself with others. Preventing you from focusing on your positive characteristics and achievements. You are the only invitee at this 'pity party'. 

Worst of all, it erodes self-confidence. It will stop you from building greater self-esteem. 

Or do you feel good about other people's success even if they appear to have 'more' material things, bigger homes and more exotic holidays than you? Do you positively rejoice in other people's happiness? Feeling excited for others is going to lead to more positive feelings for you. That should be less painful than feeling bad about another person's happiness. 

Perhaps next time you get a little green eyed, remember, an occasional bit of envy is OK. Just make sure it leads to the grass being greener on your side of the fence. Focus on your own grass and leave others to theirs.   

See:
http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Norfolk Clinic reception on 01603 660792 or call Angie directly on 07773 610816. She loves helping people achieve their potential at work, in life and finding greater happiness using a range of therapeutic techniques.

You are not a tree! Change and move forward

Asking for help

Facing up to an issue is something many people put off until it becomes a problem. 
If you are in a position where you are struggling to find a way forward, it may be the time to find out how counselling, hypnotherapy or coaching may support you in facing that problem, whatever it is. 

See:
http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Norfolk Clinic reception on 01603 660792 or call Angie directly on 07773 610816. She loves helping people achieve their potential at work, in life and finding greater happiness using a range of therapeutic techniques.

Reset and re-balance - uncomfortable zone

The most uncomfortable things in life are also a time for learning what is acceptable to us, what we need to change about ourselves and in our lives. I am thinking here of situations such as redundancy, bereavement, divorce & other major life-changing incidents. 

Letting go of repressed emotions will help with coming to terms with a change to our lives. We can begin to uncover and discover who we are in our newly adjusted life. It requires patience, understanding and acceptance that we often don't give ourselves time for, or other people have vested interest in us - friends/ family etc.  There is no timescale on adjusting to a change, however, if you're not really coping months down the line and relationships with friends and family are being affected, perhaps it's a valid time to seek help. 

Why not plan a session with a friendly coach counsellor? You may be surprised at what you find and can start to change how you see and feel about things. Reset and re-balance. 

See:
http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Norfolk Clinic reception on 01603 660792 or call Angie directly on 07773 610816. She loves helping people achieve their potential at work, in life and finding greater happiness using a range of therapeutic techniques.