Healthy Mind Fit Body

(duration 21:08) Here Come the Centenarians! by Bill Sardi http://www.lewrockwell.com/sardi/sardi121.html Omega 3 fatty acids are important for health and longevity (make sure they’re toxin free) There are health benefits of wine, but don’t be a wino (http://bumwine.com) MInimize stress in your life and focus on good nutrition Fantastic Voyage: Live Long Enough To Live Forever by Ray Kurzweil and Terry Grossman http://www.fantastic-voyage.net/ Your aim should be a healthy lifestyle with proper nutrition, free of self-conflict and bad eating habits You’re as old as you eat… Our guide to foods that fight off age by Anastasia Stephens http://www.dailymail.co.uk/health/article-1221070/Youre-old-eat–Our-guide-foods-fight-age.html Curcumin may have important neuroprotective effects http://www.accelerating.org/articles/curcumin.html Make sure you’re not deficient in Vitamin D (25-hydroxy test) Garlic is a good immune system booster Leafy greens and fruits for anti-oxidents and phytonutrients Anti-aging Zone principles: Lower your cortisol levels Lower your blood insulin levels Makes sure your blood glucose levels aren’t high Minimize free radical damage You should aim for a long lifespan while maintaining great health and fitness–too many people fear taking responsibility for their health and fitness Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/

(duration 15:30) For those not knowledgeable of the Cookie Monster… Sesame Street: Kermit And Cookie Monster And The Mystery Box A Few Cookies a Day to Keep the Pounds Away? by Abby Ellin Most diets are geared towards caloric restriction (based on the calorie theory of weight loss), so they lead to relapse The “fat fast” diet is the fastest fat-burning regimen, but it’s not good for long-term health and fitness A “low-carb diet” isn’t a “diet” per se; it’s a way of eating relatively less carbs as a lifestyle Many institutions (e.g., ADAs) keep people in a condition of unhealthiness The unwise extremes: the fad diets and the typical high-carb (complex carb) diets It’s important to examine our self-conficts and childhood experiences with food… Parents Can Help Their Children Grow to Love Vegetables Posted by: Dr. Mercola http://networkedblogs.com/p15257191 Walking the walk as a parent is key; model that which you want your kids to do, rather than berating or forcing “good” food on them Eat your vegetables and stay away from the cookie diet! Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/hmfb7-cookie-diet-and-other-fads/

(duration 16:52) Make sure you get enough vitamin D production from sunlight (or use supplements) How Much Vitamin D Do You Really Need? http://www.lewrockwell.com/orig5/mercola7.1.1.html Why do people “reward” themselves with junk food? To be part of the group? To fit in? To not be labeled “too healthy”? Individuality and independence are keys to health Some sample sentence completion exercises After I reward or punish myself with food, I feel… exhausted depressed angry guilty like i didn’t have to do that that i could have made a better choice unhealthy Right before I indulge in my favorite bad food, I think… I deserve this I only eat this once in awhile I’ll really enjoy it it’ll lift my spirits it’s my way of taking care of myself I don’t think I just do In order to treat myself differently, it’s important that I… recognize my pattern of behavior come to terms with my feelings accept the feelings that I have and not disown them learn to see how my short-term pleasure affects my long-term goals enjoy healthy food disfavor unhealthy food If I were to see unhealthy eating as a way of taking care of myself… I would see that I deserve better I would have more compassion for my feelings I would try to comfort myself with truly good things I would see self-damaging behavior for what it is I could see food as something that’s good for me, rather than a guilty pleasure I would evolve into the self that I aspire to be There are psychological payoffs for both good and bad patterns of eating Fat-rich foods (such as almonds) are good to snack on in order to feel satiated Self-esteem affects (and is affected by) the way we eat; honoring yourself means not being at war with your deeper self-knowlege Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/transcripts-hmfb6-food-rewards-and-punishments/

(duration 21:24) Typical American diet is pretty bad, so most alternatives are better Vegetarian/vegan camp does offer some benefits in the realm of vegetables and healthy fats Skinny Bitch/Bastard books even make some good points, such as that we should question “authorities” (e.g., the FDA) Eat To Live book doesn’t consider all the evidence for lower carb, higher fat, and meat protein diet We must always beware of confirmation bias and try to falsify various claims by doing some research Donuts rule! No, not really. ;) Eating lots of fat along with lots of carbs is not good for you (but lots of fat is ok with less carbs) Don’t be married to your diet ideas; question your assumptions by exploring the evidence! How about elk for breakfast, elk for lunch, and elk for dinner?…healthy, but not very exciting (wild game meat has important amino acids and fatty acids) Insulin is the key hormone related to fat storage and fat loss (regardless of some people’s ability to process carbs without much fat gain, due to their genes) Mouse studies often don’t translate to humans bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 20:37) Eat Yourself Thin by Hungry Girl – ABC News http://abcnews.go.com/video/playerIndex?id=8576093 Watch out for all the processed carbs in stores; instead, shop the perimeter of the grocery store 7 Reasons to Eat More Saturated Fat http://www.fourhourworkweek.com/blog/2009/09/06/saturated-fat/ Lowering carb intake while increasing fat intake will tend to improve your blood readings The triglycerides/HDL ratio is one of the most potent predictors of heart disease Be conscious of the three S’s – sleep, sugar, and stress Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

(duration 22:31) Their health and eating habits may be getting worse… Myth Buster: Don’t French Women Get Fat? by Siobhan Roth http://bulletin.aarp.org/yourhealth/healthyliving/articles/myth_buster_don_t_french_women_get_fat_.html French Women Don’t Get Fat by Mireille Guilano http://www.bestdietforme.com/dietbooks/FrenchWomenDontGetFat.htm Key take-aways: 1) Stay hydrated 2) Practice awareness, planning, and moderation 3) The right types of snacking are good, such as nuts, which are filled with micronutrients and fat (long-term energy) 4) Eating at home makes it easier to eat the right foods 5) Be active, whether it’s walking to run errands or exercising at the gym 6) However, exercise isn’t the holy grail to weight loss; you must reduce intake of carbs (thus reducing your insulin secretion) 7) Consider your food and eating habits to be an esthetic experience; eat for pleasure, rather than mindlessly 8) Self-motivation and self-responsibility are essential to creating and maintaining the optimal you 9) Avoid the self-sacrificial ritual of “diets” (and the eventual relapse from them) 10) Be mindful of procrastination… Procrastination… by Stefan Molyneux http://www.youtube.com/watch?v=h1WC6hNTONg 11) In order to resolve self-conflicting thoughts, feelings, and behaviors, it’s vital introspect and explore your subconscious via sentence completion exercises (found in the Addendum of our book Healthy Mind, Fit Body) Once again, too many “experts” are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories Feel free to email us at: [email protected] [email protected] bumper music “All In My Head” (Remix) – http://www.kosheen.com Also, please sign up to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter (upper right-hand corner of this site) If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb3-do-french-women-get-fat/

(duration 17:06) This show explores some of the societal and parental dynamics that exist in childhood, and how those dynamics can affect our relationship with food and eating as adults Most Americans are leading unhealthy lives, and our experiences in childhood are precursors to experiences in adulthood The Sudbury Valley School experience yields some insights in the root of the problem in our society–obedience to another person, a so-called “authority” rather than taking responsibility (http://www.sudval.org/) 1) The Prussian Model of education–dominant in America–hasn’t fostered self-esteem principles in Americans When kids are told to follow an authority figure who tells them what to do, their innate sense of self-reliance is greatly lessoned; adults tend to take away self-reliance and substitute “expert opinion,” which is disempowering Learning To Trust Oneself by Alan White http://tinyurl.com/o37t7h 2) Normal, healthy children are not self-destructive 3) It’s important to focus on what it was like when you were a kid and how your parents treated food and related it to you Children (or adults) don’t possess innate knowledge when it comes to food…but they can naturally learn and self-regulate 4) You can live without carbs, but you can’t live without protein and fat Vegetarianism can lead to skimping on the vital macronutrients of protein and fat, unless you’re an ovo-lacto vegetarian (http://en.wikipedia.org/wiki/Lacto-ovo_vegetarianism) 5) It’s important to impart nutritional knowledge to your kids that’s respectful of their choices; otherwise, their intrinsic motivation to take care of themselves is lessoned 6) It’s vital to be aware of the messages sent by your parents about food and eating and how they can become integrated in you subconscious mind Did your parents use various forms of punishment if you didn’t eat what they wanted you to eat? Or, if you ate something they didn’t want you to eat? Or, if you didn’t eat at the right times or in the “proper” amounts? 7) If you’re overweight, you need to know how to lose that excess body fat, which means eating more fat and less carbohydrates–because less insulin secretion, on account of reduced carb consumption, results in less fat stored and more fat burned off 8) Lots of exercise isn’t necessary to losing your excess body fat; for sure, exercise is healthy for you, but it isn’t the key to losing body fat 9) Getting in touch with your emotional perspective on eating entails self-exploration–preferably via sentence completion exercises… The Health Mind, Fit Body book has a 7-day program to help you come to terms with your current and ideal self-image and self-concept, thereby fostering holistic integration and ending self-conflict and bad behavior patterns; it also contains a couple days focused solely on your “child-self” Self-knowledge and motivation work in concert with good nutritional knowledge to help you lose excess bodyfat and attain the optimal you! Too many “experts” are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories Feel free to email us at: [email protected] [email protected] bumper music “All In My Head” (Remix) – http://www.kosheen.com If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb2-childhood-parents-and-eating/

(duration 18:49) In our first podcast, we explore the good and bad aspects of exercise Key points numbered below: 1) Endurance racing or excess exercise can result in elevated cortisol levels and thus accelerated aging and other unhealthy effects Christopher McDougall discovers how the Tarahumara Indians run hundreds of miles over rocky terrain in sandals http://www.thedailyshow.com/watch/tue-august-18-2009/christopher-mcdougall Like running through hell http://www.mindhacks.com/blog/2009/08/like_running_through.html http://en.wikipedia.org/wiki/Cortisol#Factors_affecting_cortisol_levels The Brain on Cortisol http://www.brainleadersandlearners.com/general/the-brain-on-cortisol/ 2) Exercise can be a double edged sword in regards to weight loss. It’s a way to burn more calories, but exercising more can backfire, because it can increase hunger and serve as a justification for eating more (and worse) Why Exercise Won’t Make You Thin By John Cloud http://www.time.com/time/health/article/0,8599,1914857,00.html The self-control ‘muscle’ is seen as the linchpin to weight loss via exercise National Weight Control Registry research findings http://www.nwcr.ws/Research/default.htm 3) The calories-in/calories-out theory of weight loss tends to lock people into a vicious cycle of continuously monitoring eating and exercising 4) Instead, focus on nutrition, which leads to the realization that insulin secretion is the key factor in weight loss and weight maintenance. Minimize carb consumption and thus increase fat and protein consumption Fit Body, Fit Mind? Your Workout Makes You Smarter ( Preview ) How can you stay sharp into old age? It is not just a matter of winning the genetic lottery. What you do can make a difference By Christopher Hertzog, Arthur F. Kramer, Robert S. Wilson and Ulman Lindenberger http://www.scientificamerican.com/article.cfm?id=fit-body-fit-mind&sc=WR_20090707 5) In terms of an overall healthy lifestyle, exercise can serve your well-being, but it’s not a substitute for proper nutrition and psychological health 6) Introspection is key, especially with sentence completion exercises, which are in the Healthy MInd, Fit Body book 7) Even a “greasy burrito” can be healthy if you don’t eat most of the flour tortilla (and add lots of salsa). Your most nutritious carbs are the ones with less glycemic load, such as leafy greens and seasonal berries 8) Sentence completion exercises help you get in better touch with your subconscious thoughts and feelings (see addendum chapter in Healthy Mind, Fit Body) bumper music “All in My Head” (Remix) Kosheen – http://www.kosheen.com If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/