by Jackie Foskett, CH

So, how are YOU doing halfway through 2006? Are you feeling fulfilled? Or are you feeling tired? Wishing you had more time? What about those New Year’s resolutions? Still looking to get rid of those extra pounds gained from the year before? Wanting more play time? Wanting more sleep? Wanting more time with family? Meaning to choose healthier foods to eat, but?..I’m imagining the list could go on if you, like so many of us who live fast paced lives, tend to put YOU last on your list of priorities.

6 months to make a difference
Luckily, there’s still another 6 months to make things different! Starting right now, YOU can be first. You know how on airplanes we’re instructed to put on our own oxygen masks before helping others? That’s because we can’t properly assist anyone else if we aren’t functioning well ourselves. Essentially that’s what we do when we consistently “forget” to give ourselves time, rest, healthy food choices, exercise or other forms of self-care. We deplete our energy reserves. We become vulnerable to illness because our immune system doesn’t function properly when we are tired, depleted, depressed and in overwhelm!

The healing power of breath
So, right now, after reading this paragraph, take a moment, close your eyes and simply BREATHE! Breathe down into your abdomen, noticicing how it expands as you inhale, Then simply and slowly exhale, noticing how your abdomen sinks down to your back. Do this several times and you will begin to feel a sense of relief come over you. Your shoulders will sink into the frame of your body and you will find it easy to simply let go for a few minutes. Letting go, giving YOU some needed and deserved quiet time, time to restore, time to gain some clarity. Go ahead, it’s ok. Give yourself permission now to take time for YOU.

Breathwork resources
Dr. Andrew Weil, cites several studies on how breathwork helps heart disease, asthma, and even menopause. You can learn more about his work on this topic as well as different breathwork techniques on his CD “Breathing: The Master Key to Self Healing.” Dr. Gay Hendricks also promotes the health and well being aspects of breathing in his book, “Conscious Breathing.” These are wonderful resources to help you explore the power of your breath.

Hypnosis and the breath
I also recommend using hypnosis to aid the breath in promoting your health and well being. The breath is the first aspect you focus on when slowing down all those “racing” thoughts which the left brain is so good at generating. By slowing down left brain activity, you naturally allow the right brain’s healing abilities to come forth. A slower heart rate, better oxygen to the muscles, and therefore less tension in the body and the mind are all healing effects of the right brain. Gift yourself your healing breath! For more information on how hypnosis can further your well being, please visit my website
www.He alingHypnotherapy.com or contact me at JackieFoske tt@comcast.net.

by Jackie Foskett, CH

In the arena of weight loss or, as I think of it, weight release, it’s important to understand what a portion is. Overeating is a common problem and many of my Weight Release clients come to their first session aware that their portions are out of control. Although they may be eating healthy foods, they are consuming too much for the body to burn off and are therefore unable to release excess fat and weight. One of the keys to weight loss is portion control—a “left” brain strategy. In a future issue, I’ll also address using the “right” brain to know when we’ve had enough to eat. In addition, it's helpful to understand our core reasons for eating unconsciously, such as using food to fulfill unmet needs, as we strive to release excess weight and fat.

Here are some easy ways to assess what a portion is without using measuring tools:

Portion Control—Using Hand to Estimate
Fist = Approximately 1 cup or 1 medium whole fruit
Thumb (tip to base) = 1 ounce of meat or cheese
Thumb tip (tip to 1st joint) = 1 Tablespoon
Fingertip (tip to 1st joint) = 1 Teaspoon
Index finger (1st to 2nd joint) = 1 inch
Cupped hand = 1 to 2 ounces of nuts or pretzels
Palm (minus fingers) = 3 ounces of cooked meat, fish, or poultry

Portion sizes for most vegetables and fruits:

Serving sizes of vegetables & fruits
(goal: 5-9 per day)
Leafy vegetables like lettuce & spinach
1 serving = 1 cup
All other fruits & vegetables
1 serving = 1/2 cup

Here’s one way to determine what goes on your plate:

The Plate method
Divide your plate into 4 quarters
1/4 with grain-based (whole grains) side dish
1/4 with a protein
1/2 with 2-3 high fiber, low cal type veggies & fruit

Do you know what constitutes a portion of popular “comfort” foods or foods that tend to be eaten in large quantities?

Portions of popular comfort foods
Pasta = 1 cup
Rice, white or brown = 1 cup
Mashed potatoes = ½ cup
Ice cream = ½ cup
Chocolate candy = 1 ounce
Chips = 12-14 chips

These are just a few examples. The point is that a portion of higher calorie foods is quite small. If you spend a few minutes at every meal evaluating your portions, you will begin to take in less calories. You’ll no longer feel deprived of certain foods while igniting the process of releasing fat and weight from your body.

by Jackie Fosket, CH

We all “know” that most Americans need more exercise: we’ve been reading about it, hearing it on the news, and putting it on our long to-do lists. I’d like to enroll you in another way of thinking about exercise—a “reframe.”

Our bodies are meant to move. Movement keeps systems functioning properly. The more we move our bodies, the more we burn calories, tone muscles, release toxins and waste, and even increase our metabolism. So, allow the child within—your inner child—to help out with a fun game. The goal is finding new ways to move your body every day from several minutes to up to 1 hour. Allow fun in!

The movement game
For example, you might try skipping on your morning walk. You might try taking two steps at a time as you walk up the stairs instead of taking the elevator. Perhaps, as the weather gets nicer, you might bring out the bike that’s been gathering dust in the garage and simply start riding around the neighborhood. When going shopping, see how far away you can park from the store, in order to get in some extra walking.

Like those “oldies, but goodies”? Turn on a CD and get moving in your living room. How about putting on a headset while cleaning? You might even find you can dance and clean at the same time. What a difference that could make when doing those chores! Need to mow the lawn? Save gas and the environment by getting a push mower and you’ll get in a workout while tidying up the lawn.

Moving your body doesn’t have to be about going to a gym, walking on a treadmill, or lifting heavy weights. These activities are all fine, if you like to do them, are trained properly, and can meet the time commitment. But if you’re someone who feels time crunched and/or bored with the gym routine, allow your inner child to help you find fun and creative ways to move, be fit and healthy, and in action with your body. Your body will love you for it. Best of all, you can cross off exercise from your “to do” list. It will happen naturally!