Lifestyle coaching on diet and exercise

Blog Post No. 161

By Dr Jim Byrne

2nd February 2018

Dr Jim’s Counselling Blog: Walking the talk of the holistic self-care movement…

Managing my mind by the use of exercise, diet, meditation and self-talk…

Copyright (c) Jim Byrne, 2018

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Introduction

natajim-coaching-counselling2My wife, Renata Taylor-Byrne, sometimes reminds me of the important principle of ‘extreme self-care’.

I didn’t learn any such principle in my family of origin, where the main message was to ‘behave yourself’; and to uncritically go along with the dominant trend of social pressure!

Over the years, I have woken up to the problem of (physical and emotional) stress, and how unmanaged stress leads to all kinds of mental, emotional and physical health problems. Also, because I developed a problem with Candida Albicans overgrowth – a gut dysbiosis problem – decades ago, I had to become clear about the importance of managing my diet – especially the elimination of sugary foods and alcohol.

This morning

Michael-Tse-demonstrating-Chi-KungAt a certain point this morning, I found myself exercising, and wondering if this information would be helpful in motivating some of our website readers (meaning you!) to shift to following the principle of ‘extreme self-care’. So here I am, following up on that thought, as a contribution to your health and happiness.

I got up this morning, at the same time as Renata, and got some salad ingredients out of the fridge, and put them on one side to warm up to room temperature.  (While that was happening, I checked my emails and website traffic, and so on).

When the salad ingredients had warmed up enough, I chopped them up and put them into two bowls.  They consisted of:

Salad bowl 74 leaves of Romaine lettuce (chopped very small)

2 radishes

a quarter of a yellow pepper (diced)

a quarter of a red pepper (diced)

four inches of cucumber (halved and sliced)

a quarter of a red onion (diced)

8 green olives

2 black olives

2 ozs of petit poise

6 fine beans (chopped small)

2 tsps of Maca powder

2 desert spoons of flaxseed

2 desert spoons of mixed pumpkin and sunflower seeds

8 whole almonds

2 ozs of pickled beetroot

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This meal was so much more exciting and enjoyable than a bowl of cereal, or a full ‘English’ (fried) breakfast; or waffles with maple syrup!  Truly enjoyable! However, it would not be a good idea to eat the same breakfast every day.  Varity is important for gut bacteria and the available range of nutrients!

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On my own bowl, I also added some fermented cucumber (instead of kimchi, which I had yesterday), and some Miso (the brown rice variety).

I then ate this as my breakfast, with a mug of green tea.

(In case I am beginning to sound like Saint Selfless, I had a cafetiere of exotic coffee while I was processing my emails!)

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Meditation and physical exercise

Sitting-meditationWhen we had finished breakfast, I read some brief quotes – about living in the moment, in the main – to set the mood for our Zen meditation, which we did for 30 minutes.  And then Renata led our Chi Kung (Chinese exercise) session, which lasted about 20 minutes.  Then we did a couple of minutes of the Plank (from Pilates) – for core strength – and then I did three sets of press-ups (30 presses in each set), and three sets of sit-backs (for 30 seconds in each set), for arm and stomach strength, and for hips and lower back.

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The sun was shining in the front and back of the room in which we meditated and exercised, and we had Mozart playing in the background for the exercise session.  Divine!

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At the end of this time, I was as relaxed, happy and de-stressed as a person could be, and all set for another session on the computer, working on promoting our book on diet and exercise.

Anger, anxiety, depression, and nutrition and physical exercise, imageThe book is called: How to control your anger, anxiety and depression using nutrition and physical exercise; and it is available at amazon, at the following links:

Diet and Exercise book at Amazon.com*** (North America)

Or:

Diet and Exercise book at Amazon.co.uk*** (UK and Ireland)

If you want to order the book from another Amazon outlet, then please go to the webpage listed below, and order it from one of the other links (in Europe, Australia, Canada, etc.), which are listed there.

Renata has just completed a little 2-minute video introduction to this book, here:

Please take a look and see what you think.

DrJimCounselling002If you would like some more information about the book (or to order it from a non-UK/US outlet), you can find a good introduction on our webpages. Just click the following link: Diet, Exercise and Mental Health.***

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That’s all for now.

I wish you a happy and healthy life, and the wisdom to engage in extreme self-care! J

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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Health, happiness and self-disciplined goals

Blog Post No. 157

23rd October 2017

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Blog: Health and happiness are the most important goals in (a moral) life

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Introduction

It’s been quite a while since I posted a blog, because I’ve been extremely busy.  I am still very busy, finishing off the writing of a new book, but I thought it was about time I shared some ideas with the world.  The main theme of this blog is health and self-healing, using food and physical exercise.

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Writing about diet and exercise for mood control

Front cover, 8For the past few weeks, Renata and I have been writing our book which is titled, How to control your anger, anxiety and depression, using nutrition and physical activity.  We have finished writing the five sections, and I am working on constructing a comprehensive index for the back of the book, to make it optimally user-friendly, as a resource.

Several days ago I constructed the index section on diet and nutrition, and type of diets.  And, by finishing time last Friday, 20th, I had just completed a section on Essential fatty acids (EFAs). And today, Monday 23rd, I will begin to work on the index entries for the section on physical exercise.

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Self-healing

Last Thursday, I turned my body, suddenly, while leaving my feet relatively stationary, and pulled a muscle in my back.  Did I run to the doctor?  No!  Did I get some ‘painkillers’ from the chemist?  No!

Why did I not go to the doctor?  Because the doctor would have simply recommended “painkillers”!

Why did I not buy my own painkillers from the chemist?  Because most of the painkillers used today are what are called NSAIDs (non-steroidal anti-inflammatory drugs). And the problem with NSAIDs is that they cause ‘leaky gut syndrome’, which not only allows whole molecules of food to enter the bloodstream, and trigger various forms of inflammation in the body (paradox of paradoxes!), but they also compromise the blood/brain barrier, which can precipitate mood disturbances!

So, what did I do with my terrible back pain?  I got out my copy of ‘Body in Action’, by Sarah Key, and did five of her exercises for improving the functioning of the muscles and joints in the lower back.  (I’ve done this several times in the past, and I know it always works).

I did the exercises on Thursday and Friday, and by Saturday the back pain had gone – completely!

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Sharpening the saw

Rest and recuperation are very important parts of my self-management of health program.  So, on Saturday afternoon, and Sunday afternoon, I had a siesta (of three hours each time).  I had been feeling tired because of overworking on the index of our new book on how to control anger, anxiety and depression, using diet and exercise systems.

CreasespaceCover8, diet-nutrition.jpg

I also had a restful evening with Renata, and I was in bed by 9.45pm.

By 5.45am today (Monday 23rd Oct) I was fully rested, and so I got up and made my breakfast.  A solid bowl of chunky salad.

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Food for health and mood control

Book-cover-frontI chopped up the following ingredients into small chunks, of perhaps 3 or 4 mm at the widest point:

3 oz of red cabbage; 6 oz of cucumber; 1 spring onion; 1 organic carrot; half an organic apple; and put them into a soup bowl.

(See the Appendix on Diet and Nutrition, in our book: Holistic Counselling in Practice.***)

Then, I added a teaspoon of Maca powder; a dessertspoon of ground flaxseed; two dessertspoon’s of mixed seeds (sunflower, pumpkin, ???), ten almonds, three walnuts, four hazelnuts; ten blueberries; 2 ozs of cooked beetroot (diced); two small tomatoes (halved); and half a kiwi fruit (diced).

I then added some brown rice miso, and some sauerkraut.

After consuming that breakfast, I meditated for 30 minutes.

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Physical exercise for health and strength and mood control

Standing pose 2Let me now describe the exercises that I went on to do, after meditating:

Twenty minutes of Chi Kung exercises.

Followed by a couple of minutes of ‘The plank’ exercise, which is like ‘stationary press-ups’: https://youtu.be/kiA9j-dR0oM

Then I did my own press-ups and sit backs, for about 5 or 6 minutes.

I then moved on to do fifteen minutes of my old Judo Club calisthenics (or whole body warm up exercise), which combine strength training, stretching of muscles, and aerobic exercise, all in one.

Then ten minutes of Zhan Zhuang (pronounced Jam Jong, and meaning ‘Standing like a tree’).  These are body poses which work on our postural muscles, affecting strength and speed and balance. They create a calm and happy mental state.  And they also relax the body and establish whole-body connection.

powerspinFinally I did some strength training using the Powerspin rotator, to build arm, shoulder and upper body strength.

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Reflections

This is clearly a time-consuming start to the day, compared with a bowl of cornflakes, a cup of coffee, and a brisk scratching of the head!

So why do I do it?

Because, I value my health above all things.  Without my physical health, I am unlikely to be happy.  And I am unlikely to be emotionally stable.

The people who do the least exercise, and who eat the worst diets, have the worst physical and mental health outcomes. (I have not seen a general medical practitioner for more than twenty-five years! And I am not about to start now!)

Most people leave their health (physical and mental) to chance, and to the vague belief that there are people who can “fix them up” when they fall apart.  Sadly this myth is totally misleading.  Once you’ve ruined your health – from sedentary lifestyle, poor sleep, and inadequate diet (such as one based on junk food, or an unbalanced diet, or too much alcohol [over the government limit], caffeine, sugary foods, gluten, and other toxic substances) – it is then ruined!  And a ruined body-brain is a burden to haul through life!

It takes self-discipline to get on a good diet, and to begin to do regular physical exercise, and to go to bed and have eight hours sleep, without mobile phones or laptops or tablets, and so on.  But the alternative to developing that self-discipline is a life ruined through serious illness, emotional distress, and early death.

Some people will argue with me, and insist that there are some things called “medicines” (and “surgeries”) which can be used to resuscitate their body-brain-mind once they have allowed it to fall into ill-health. The editors of What Doctors Don’t Tell You, strongly disagree with that fantasy!  See the article titled ‘Don’t trust me (I’m Big Pharma).***

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POSTSCRIPT: Of course, it takes time to build up expertise in ‘extreme self-care’; and it’s a good idea to do that one step at a time.  Gradually, over a period of time, this will build up into significant changes, and huge improvements in health and happiness.  And you don’t ever have to adopt the kind of ‘monkish’ approach that suits me.  Some simple changes in what you eat, and how you exercise your body (brisk walking for 30 minutes per day is enough!), will make a huge difference over time.  You can find out more about how to begin these small, easy steps in our book: How to control your anger, anxiety and depression, using nutrition and physical activity.

honetpieIf you want me to help you to figure out how to live a happier, healthier, more emotionally buoyant life, then please contact me:

drjwbyrne@gmail.com

Telephone: 01422 843 629 (inside the UK)

or 44 1422 843 629 (from outside the UK)

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I hope you have a very happy and healthy life!

Best wishes,

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: drjwbyrne@gmail.com

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Coaching & Counselling blog: Stress management post Brexit

Blog Post No. 42

27th December 2016

Copyright © Renata Taylor-Byrne 2016

Renata’s Coaching & Counselling blog: Stress management post Brexit:

How do we become more resilient in the face of bad news?

Introduction

In this blog, I will briefly describe some strategies which have been adopted by several universities to help their staff handle the disruption and uncertainty around Brexit – the impending withdrawal of the UK from the European Union – and the possible (probable?!) end of research funding for projects which are being undertaken by university staff all over the UK.

brexit

Then the effectiveness of these strategies will be considered, and alternative ones described.

Headline: “Dons in distress get Brexit therapy”

This “Dons in distress” statement is the title of an article that was written in the Sunday Times on the 4th December, 2016. The article describes the emotions (of “uncertainty, grief and anger“) that university staff are feeling because of the Brexit vote. Research funding has been disrupted and/or stopped, and in some cases people are totally uncertainty about their future employment prospects.

Nottingham University, the article explains, is now holding resilience workshops to help the staff understand where their huge amounts of stress originate from. This is so they will have an increased sense of control over what is happening to them.

Leeds University staff counselling department and the Psychological Services have created a written guide which clarifies that the feeling of grief, anger, depression and anxiety are stages which are part of the process of handling change.

stages-of-change

They explain to staff that if they don’t call a halt to their constant checking of the news, then they will continue to feel bad. “If you receive a lot of news shocks, your body is likely to experience fear”, they state.

In addition to feeling fear, another result of constant checking of the bad news is that the ability of the academic staff to get a decent night’s sleep would be reduced.

As an alternative to anxious worrying, the guide helpfully recommends exercise, resting and eating well.  (They could have added that “news fasting”, for long periods of time, would also help).

Resilience workshops

Offering workshops and printed guides to staff is a very constructive way to help them get a new sense of control over their lives. However, one of the major drawbacks are this approach the fragility of human memory: Because of the way human memory works, only about 20% of the information from the workshops will be remembered on the following day. And then as the days pass less and less detail will be recallable.  A special effort to record and retain the information would be needed: such as frequent reviews of the same helpful material, to get it into long-term memory.

The same applies to books and booklets: unless they are analysed, and notes taken and transformed into action steps, then their value is limited, and not fully realised.

The difference between declarative and procedural knowledge

Knowing all about how to handle change and the stresses that go with it, is a good start. And this type of knowledge is called ‘declarative knowledge’. Here’s an example:  many heavy smokers are very informed and knowledgeable about the risks of smoking. Does this knowledge help them to give up smoking? Not in the slightest!

To start new habits, or change old habits, we need ‘procedural knowledge’. We need to know how to do something, which is a very different matter. (If you look at my blog on habit creation this will show you a summary of the process).

How, then, do we cope in the face of life’s uncertainties; to manage our resilience levels; and to develop procedural knowledge of the process?

 Building our resilience.

ancestors

One thing that is easy to forget is that we are all human animals. We’ve evolved from our pre-human ancestors, which evolved into our African hominid and human ancestors. We humans originally lived in the trees and then descended from them onto the plains of Africa. Our ancestors lived and raised children in small groups, and were biologically shaped to adapt to an environment in which each day’s food had to be searched for.

Otherwise, as vulnerable humans, we would not have survived as a race. The innate ‘fight or flight’ response – an internal, non-conscious, physiological (appraise and respond) mechanism – kept our ancestors alive and able to flee from dangers, or to try to fight animals that threatened them.

We’ve got exactly the same mechanism within us as our ancestors had, and we have a need to handle threats and dangers through physical activity. Our ancestors dealt with their own problems as they arose. But now the resilience and energy of people is being sapped by a background of continuous bad news, as people try to work, and raise their families in a turbulent world.

T-V-screen.JPG

Handling bad news

Each day the most distressing news is carefully presented to us, and endlessly repeated, and our bodies register the negative information, and react to it physically. Unless we take action on a daily basis to burn off the stress hormones created by this endless newsfeed, we will get saturated with those hormones.

The Leeds University guide warns against news addiction, and recommends that staff manage their exposure to news. Apparently, according to the article, dons are having news programmes on continually and checking the news in the middle of the night.

stress-loop

Taking action to build resilience immediately

As a former lecturer at a FE college for approximately 35 years, I would like to share with you the three top techniques I used to survive in an educational environment which had a lot of waves of changes and uncertainty. Managing to emerge relatively unscathed, I’d like to recommend these three invaluable strategies for you to try out for yourself; and to experience the benefits of them yourself (assuming you don’t practise them already).

The first and foremost technique, in my opinion, to deal with massive change and uncertainty in the workplace, is daily exercise, which will burn off stress hormones from the previous day’s hassles. And not only does it quickly reduce feelings of anxiety or depression (or implosive anger) – our bodies make sure we find it a pleasurable activity, and release feel-good hormones.

Firstly I would recommend that you give up watching the evening news, and/or breakfast news on television each day, and instead do a bout of dancing, jogging, yoga, Chi-gong or any other kind of physical activity that you really enjoy. This is a great way to burn off the stress created by the previous day’s hassles, and it also releases endorphins, which are happiness chemicals, which lift your mood.

According to Robert Parry (2001) – in his book on Chi-gong – when we do exercise which involves deep breathing, like Chi-gong or yoga, then this type of breathing actually stimulates the parasympathetic part of our nervous systems, which is the part that helps the body rest, and restore; and renew itself through the digestive process. (This is called the ‘rest and digest’ part of our nervous system).

We activate this process by breathing from our bellies, not our chests. (That is to say, we breathe into the bottom of the lungs, which pushes the diaphragm downwards, and the belly outwards).

belly-breathing-frog

This means that if we deliberately breathe deeply (from our diaphragm, expanding our bellies) as we do our exercises, we are able to influence our physical state: our body then switches from a stressed state to the parasympathetic relaxed state.

Parry states that: “Tests measuring the electromagnetic resonance of the brain confirm that our brains shift into what is termed the ‘Alpha’ state of relaxation and deep rest during Chi-gong breathing exercises, a state in which not only the digestion but the body’s immune function too can operate at its optimal level. This is why Chi-gong helps us feel more in touch with our emotions and thoughts.” (Page 125).

For these reasons, I strongly recommend that workers need to exercise most days of the week in order to handle stress at work.

The second technique: using assertiveness strategies

In addition to physical exercise, I also recommend assertive communication strategies.

Robert Sapolsky wrote a fascinating book called ‘Why Zebras don’t get Ulcers’, which I strongly recommend. And the reason they don’t get ulcers, fundamentally, is that they can run away very swiftly from predators who want to eat them for lunch.

If we come across predators (or threats) at work, for example in the form of challenges to our sense of dignity and competence (like being insulted, harassed verbally, or shouted at by a member of staff [or told our funding has been removed!]), we can’t really run away. We have to stay in this stressful situation, and handle these sorts of problems, because we need the income to support our families and keep a roof over our heads.

Because we cannot abandon our jobs when the going gets tough, and because not everybody we work with will be charming and gracious, and good negotiators, life at work can become very difficult.  People can make our lives miserable if we don’t learn how to handle them skilfully.

So my second recommendation is this: Start learning assertiveness techniques to strengthen yourself in the workplace. Learning specific assertiveness techniques, and using them to communicate with colleagues, will mean that you will develop a strong sense of control over your life. This reduces your stress levels.

barbara-berkhan-book-cover

But how are you to learn to be more assertive?  Some good ideas can be found in books – as in Barbara Berckhan’s book on Judo with Words.  Or you can watch videos on assertive communication on YouTube.  Or you can go on an Assertiveness Training course, if you can find one.

A more available option is to go to a good coach-counsellor for help.  Role-plays with a supportive coach or counsellor (like yours truly) can really help to strengthen you. These techniques can be used immediately to create a better working environment for people, or help them come to terms with a situation in which their options are limited.

With role-play you can get descriptions of the techniques to use; coaching on how to do this; and immediate, constructive feedback on how you are communicating.  And it is a very powerful way to help you learn to protect your energy (and your dignity!) For example it gives you practice in expressing yourself confidently, handling requests and complaints, etc., and gives you very useful phrases to use to do your job effectively with reduced wear and tear on your nervous system. You quickly learn to ask for what you want; to say ‘No’ to what you do not want; and how to communicate your needs, wants and feelings to others.

The third recommendation: ‘Daily pages’ or a diary.

The-Artists-Way.jpg

The third recommendation is to write daily reflections on how your day went at work, or at home; and how you experienced events. The daily accounts are called “Daily pages”; or “Morning pages”, by Julia Cameron. She uses this technique to unblock creative people who have lost touch with their authentic selves and creative energies. She recommends writing three sides of A4 paper every morning. (This can be stream of consciousness, or deliberate, reflective logs of specific challenges at work, or at home) If this seems a lot, then aim to write at least one side of A4. This daily discipline works for the following crucial reason: our brains are designed to deal with incoming information – we are problem-solving creatures.  Ruminating in our minds, without committing our ideas to paper, simply causes us to go round and round the same old track, without learning or changing anything very much.

If we’re faced with challenges which we can’t handle, or need to ‘get (something) off our chests’ then we can write down what happens and our reaction to the events. This is externalising the information, and putting it out there on the page. Once the information is down on paper and out of our heads, we can see it. And because we can see it, our brain can then go into problem-solving mode and slowly a solution will appear from your brain-mind, magically.

philippa-perry-quoteLetting worries and fears about the future go round and round in our minds without expressing them in some way, is really bad for us and can affect our immune systems. Writing about what’s bugging us has an immediate therapeutic effect, and there is lots of evidence of its value.

It’s also private, with no financial cost, and it builds resilience in people because it puts them in touch with themselves and helps them learn about their own bodies-minds and responses to outside stressors.

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writing-therapy-bookIf you wanted more details about the value of writing, then a really good book written by Dr Jim Byrne, details the benefits and research findings which show what a very effective technique it is. You can find it here: The Writing Solution.***

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Conclusion

If you want to become more resilient in the face of constant change and challenges, then start to practice these three techniques on a daily basis:

# Physical exercise (preferably something like Chi-gong or yoga);

# Assertive communication skills;

# Daily writing in a journal or diary.

Immediately, and increasingly, these strategies will make you stronger physically and mentally, which is what you need to survive in the face of an incessantly changing society.

Daily exercise, assertive communication and daily written reflections are the foundation stones of self-care. With these three mind-body practices, you hold the key to protecting yourself and your energies in this crazy culture, so that you can survive and do your best for your family and loved ones, and get more enjoyment and relaxation out of the time that you have.

I hope you give them a try and enjoy the benefits!

That’s all for now.

Best wishes,

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Renata4coaching@btinternet.com

01422 843 629

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References:

Sapolsky, R. (2004) Why Zebras don’t get Ulcers.  New York: St Martins Griffin.

Berckhan, B. (2001) Judo with Words: An intelligent way to counter verbal attacks. London: Free Association Press.

Cameron, J. (1992) The Artist’s Way: A spiritual path to higher creativity.  London: Souvenir Press.

Byrne, J. (2016) Narrative Therapy and the Writing Solution: An emotive-cognitive approach to feeling better and solving problems (Narrative Therapy Series Book 1) Kindle Edition. Available: https://www.amazon.co.uk/Narrative-Therapy-Writing-Solution-emotive-cognitive-ebook/dp/B01LNE73L0 

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