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3 Things That May be Keeping You from Losing Weight

If you’ve ever tried to lose weight you know it can be challenging! You think you’re doing everything right: You’re cutting calories, upping your water intake, and exercising, yet you’re still not getting any real kind of results.

It’s very possible that, though your efforts are commendable, you’re following outdated or just simply wrong advice and it’s stopping you from finally losing that weight.

Here are 3 things that may be keeping you from losing weight:

1. Focusing on the Scale

A lot of people focus too much on the number on the scale. It doesn’t go down quickly enough for them, and so they quit.

But that number doesn’t tell the full story. If you are exercising, which you should be, then without question you are putting on some muscle. Obviously, if you are actively weight-lifting or resistance training, then you are putting on quite a bit of muscle, though you may not be able to see it yet if you have a layer of fat.

Muscle weighs more than fat. So you may be losing fat but putting on muscle, and so the number on the scale may go up at times. Better to look at your overall body composition and pay attention to how your clothes fit than focusing on the scale.

2. Over-Exercising

You may think if you go at it hard 7 days a week at the gym, that you’ll lose weight faster. In theory, this may be true, but in actuality, over-exercising can cause problems and hamper your weight loss efforts.

Studies have shown that excessive exercising is not only unsustainable for the long term, but it can also lead to too much stress on the body as well as impair the production of adrenal hormones that regulate stress response.

Simply put, forcing your body to burn more calories by exercising too much is neither effective nor healthy. It is a better choice to lift weights and do some cardio 3-4 times per week.

3. Not Getting Enough Protein

You’ve probably heard that protein helps you lose weight because it makes you feel fuller longer. And this is true. It also helps your body build new lean muscle, and that can increase your metabolic rate.

But what you may not know is that if your body does not get enough protein, it will overeat in an effort to get more. This is called the Protein-Leverage Hypothesis (PLH). Studies have found that people subconsciously increase their intake of food in an effort to get more protein BECAUSE the body prioritizes protein over fats and carbohydrates.

So, if you are always feeling hungry, try upping your protein and giving your body what it demands.

While this list of weight loss mistakes isn’t exhaustive, we have found these 3 are the top mistakes people make. If you stop focusing on what the scale says and instead focus on how you look and feel, stop over-exercising, and make sure you get enough protein, you are setting yourself up for weight loss success. And once you taste that first hint of success, it will propel you to the finish line.

 

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Let’s Go for a Walk: How Regular Exercise Can Aid Mental Health

By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.

But not all of us recognize just how important exercise is to our mental health.

Beyond Hormone Release

Most of us have had that rush after a hike or trip to the gym. We feel energetic and even happy after we exercise. Of course, we now know that when we exercise, our body releases “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve our mood and outlook on life.

But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise effect our brains and mental health on a fundamental level?

A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.

In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.

How is this possible?

It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.

Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.

So, How Much Exercise Do You Need?

Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.

If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. It really doesn’t matter. What matters is that you get your body moving for around an hour a few times per week and you do so consistently.

In order for all of us to be entirely healthy, that means physically as well as mentally healthy, it’s important to incorporate exercise into our every day life.

A Meditation Exercise You Can Do with Your Child

As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you.

Meditating with Young Children

For children five and under, it will be difficult for them to sit still for any length of time. Even a few seconds might be the most you can expect. Adjust your expectations and try to remain flexible in your approach. Most experts agree that by six years of age, children should be able to sit still for one minute per year of age, so age six would be one minute, age seven is two minutes and so forth.

Kids Will Be Kids

It’s important to be patient as you work on a meditation exercise with your child. It’s normal for children to have difficulty sitting still. They may not be able to keep their eyes closed, they may fidget or wiggle as they sit, and they might laugh or try to be funny because it’s awkward or difficult for them to remain still and quiet. This is completely normal, so maintain a sense of humor and take any challenges that arise in stride. It will take time to teach your child to meditate. If you’re overly strict or discipline your child too much, you will end up making this a negative interaction instead of a calming one.

Meditation Exercises for Children

You’ll want to start with a brief session and try to make it fun. A candle-gazing meditation is an easy way to start. For children, guided meditations are generally the best way to teach them to meditate. There are many guided meditations available for free online that are specifically for children. You can find them through a simple Google search or by searching on YouTube.

There are also apps you can use on your phone, tablet or smart TV that are also completely free. One example is Breathe, Think, Do with Sesame, an app intended for children under five which is available for the Android and iOS. Another example is Wellbeyond Meditation for Kids for iOS.

There are also classes available at some meditation centers that are specifically for children. Do a Google search for “meditation center [city, state]”, then check their online schedule or give them a call to find out if they have meditation classes for children.

 

Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.

4 Stay-Fit Tips for People Who Hate Exercise

Hate exercising? You’re definitely not alone.

It seems that each year, millions of people around the country start off with good intentions, committing to an exercise plan, only to quit completely a few weeks later.

Look, we understand, exercising is not easy. It’s hard work, but it’s hard work that’s really important for your health and overall well-being. And we want to make sure the next time you commit to an exercise plan, you STAY committed.

So, with that in mind, here are 4 tips that will help you stay fit, even when you hate exercise:

Tip #1: Have Fun

No one says you have to go to the gym 5 days a week and do circuit training. If you hate going to the gym, then find something you actually enjoy doing. Do you like swimming? Hiking? Kayaking? Dancing? Playing basketball? There are PLENTY of ways you can get your body moving, condition your heart while building some lean muscle. Find something you love to do and you’ll actually do it more.

Tip #2: Give Yourself Some Time

The science is out and it says that it takes roughly 30 days for a human being to form a new habit. So you can expect that days 1-29 are going to be challenging to ensure you work out. That’s okay. Just be sure to give yourself adequate time to allow this new habit to form. If you do, you’ll find it does indeed get easier to incorporate exercise into your life.

Tip #3: Build Exercise into Your Daily Life

Some people will swear until they are blue in the face that “they just don’t have time for exercising.” Well, you can easily make time if you build exercise into your life. For instance, if you try and spend time with the family each day, why not get the family to go on a family bike ride after dinner?

If you need to spend an hour each day reading through student papers, why not read through them while on the stationary bike? There are ways you can kill 2 birds with one proverbial stone, so look for ways to do it in your own life.

Tip #4: Take Baby Steps

Too many people make HUGE goals that are simply unrealistic. For example, someone may make a goal to lose 40 pounds in 3 months. Well, that’s not only unrealistic, but it’s also not even healthy.

Someone else may have a goal of running a marathon in 3 months. Well, if you’ve never run a day in your life, that’s also not very realistic.

When starting out, set small goals that you can easily achieve. As an example, your first goal may be to consistently swim for half an hour, three days a week for one month. That’s very doable. And when you reach a goal, it gives you confidence in your abilities and energy to keep going and reach even more goals.

If you follow these 4 tips, you will be able to stick to an exercise plan and see positive results from your efforts. Who knows? You may even learn to LIKE exercising.

 

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Balance Your Mood With Food: How Good Nutrition Supports Mental Health

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

Selenium

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

Folate (Folic Acid)

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

Omega-3

Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.

In Support of Those Affected by Racism

Our country has experienced a recent breaking point pertaining to racism and police brutality. The anger has risen, and fear has now rapidly spread across the country. Although, there is no quick fix to the pain that racism has caused, we need to do more listening and take action against racism of all kinds. We need to humble ourselves and acknowledge the gravity of how racism has affected so many individuals.

What happened to George Floyd will not go unseen. We will continue to educate ourselves in support of the Black community and other communities effected by racism, to ultimately continue to develop the highest quality of care.

11 Steps to Managing the Stress Associated with the COVID-19 Pandemic

Our lives have changed immensely due to the COVID-19 pandemic. Social distancing has created the perfect storm for creating a mental health crisis due to the related isolation. Despite the effect on our mental health, we know that keeping our distance from others has the potential to save many lives and is a necessary evil during this time.

Research shows that isolation can lead to mental health concerns1, 2.  I have created a list of 11 steps to help you manage the stress associated with isolation.  Each of these steps should be placed into your regular daily routine to see a positive outcome.

Step #1: Keep a consistent sleep schedule.

Since we no longer have to wake up early to make sure we make it to work on time, our sleep schedules have changed. We go to sleep and wake up much later. To help with this, it is important to go to sleep and wake up at the same time each day to maintain a regular schedule.

If you find yourself having a hard time falling asleep at night, try using diaphragmatic (deep) breathing and progressive muscle relation. Deep breathing can be used to divert your attention from your stress and worry and focus on something calming and soothing. Progressive muscle relaxation can be used to help you decrease the physical symptoms associated with anxiety such as muscle tension. Without good sleep, managing other aspects of your life is bound to be much harder.

This pandemic has triggered anxiety in many individuals. At times, anxiety can cause us to wake up in the middle of the night with uncontrollable worry. If this should happen to you, after 20 minutes of lying in bed with worries or thoughts, get out of bed and sit in a quiet and dark area until you feel tired. Once you feel tired, go back to bed and allow yourself to fall asleep. Should you have a difficult time falling back asleep again, repeat the aforementioned step until it works. The key to this is to train your body that your bed is for sleep, not worry.

Step #2: Maintain your hygiene.

I am not surprised at all by the number of memes out there making jokes about not showering and wearing the same sweatpants for several days. Although it is completely normal to want to relax in your PJs all day on a Saturday or Sunday, decreasing showering and caring for your regular hygiene can worsen, if not trigger symptoms of low mood and anxiety. I want to encourage each of you during this time to shower or bathe at least every other day and limit the amount you are wearing your PJs outside normal sleep time. Our minds and bodies follow the signals we are giving them, and our body needs to know that it is still a temple, despite not having to show off its beauty to the public.

Step #3: Make a designated work area.

Most of us were thrown into working remotely with little to no prior experience. Some have tiny apartments with limited space or roommates, which prevents them from having an ideal at-home office. No matter if you live in a big home or a tiny apartment, it is important to work from the same area each day. Once your work is finished, clean up the space to help trigger your mind into recognizing the day is over and that you can relax. This will limit the number of visual triggers you will have to extend work hours beyond what is realistic and train your mind to have a solid start and finish to the day.

Make sure you have the right equipment. Working full time from laptops can be cumbersome. Now may be the best time to find a proper desk, monitor, and/or mouse. Ask your company if they are willing to expense these purchases to assist you in working from home if you don’t want to spend your own money. The right equipment will help you work with more ease and subsequently spare you any unneeded stress.

Step # 4: What you eat still matters.

A time of high stress can be a major trigger for people to overuse food as a comfort. If you find yourself seeking food each time you feel stress, you maybe exacerbating your binge eating disorder or starting one. I encourage you to find other ways to soothe yourself from stress such as calling a friend, practicing mindfulness, or listening to soothing music.

It is also important to monitor the type of food you are consuming. What we eat is either breaking down our immune system or building it up. Moments of bingeing on unhealthy food can not only lead to feelings of low mood, shame, and guilt, it can weaken the one thing that we really need right now, which is a strong immune system. So, when making food decisions, ask yourself, Is this making my immune system stronger or weaker? Decreasing sugars and grains while maintaining a healthy diet of protein, veggies, and fats will help your body stay equipped to manage any attacks from viruses and help manage your mental health. 

Step #5: Get moving!

I keep hearing, How in the world are we supposed to exercise when the gyms are closed, and I can’t see my favorite workout buddy due to social distancing? The answer is simple: work out at home or go outside for a nice run or walk (yes, wear a mask if you do this). There are many free yoga videos on Amazon Prime and countless videos on YouTube to watch. Physical activity can also strengthen your immune system and give you those feel-good hormones to boost your mood and confidence to get you through this time of isolation.

Step #6: Do something fun!

We all have that home project that we have been itching to get to, but just have not had the time. Give yourself a sense of accomplishment by taking the time to fix or organize something. If it is not fixing something in your house, is there a game you have been wanting to play, plants you’ve been wanting to grow, or a puzzle you have wanted to complete? Either way, now is the time to throw yourself into a new hobby to get you through this pandemic. Develop mastery in a new project or hobby.

Step #7: Connect with your friends and family.

I went for a walk about a week into this period of isolation and I saw someone sitting on their front porch. I yelled over to them, “Oh my God, it’s another face!” We both laughed because seeing other people has become a rarity. This is why connecting with our friends and family using any video conferencing can help you have time with friends and eat dinner with family. We can still do so much of this using these platforms to help give us a sense of normalcy.

I also want to encourage those of you who have loved ones or friends who are in the elderly community to reach out them. The elderly community is the most isolated group of people right now, due to them being high risk. They really need to be supported right now. In other words, take time to call Grandma or Grandpa; you know they always appreciate those calls. =)

Step #8: Monitor your substance use.

Alcohol and drugs are frequently used to help people cope with the stress of their daily lives and to help the “wind-down” after a long day. Alcohol sales across the USA have skyrocketed and this is a concerning time for those who are at risk to fall or relapse into substance misuse. If you are finding yourself using substances more regularly to help you monitor your stress levels, consider reaching out to a mental health provider, Alcoholics Anonymous, or Narcotics Anonymous if you feel like you are struggling. If you notice you are using your drug of choice more frequently than normal, try setting a weekly limit. If that limit is being surpassed, then again, call your mental health provider and go to a meeting. Many 12-step programs are offering virtual meetings. Check out Alcoholics Anonymous (https://www.aa.org/) or Narcotics Anonymous (https://www.na.org/) if you want more information. If you are in the Chicagoland area, please see https://www.chicagoaa.org/ for more information.

Step #9: Limit screen time.

This is a tough one right now. It is important to stay connected and informed about the news, but is it increasing your anxiety to an unhealthy level? What we read and watch shapes how we think and feel. We need to monitor the amount of “screen garbage” that is going into our eyes to prevent it from rotting our minds. In addition to it affecting your mental health, too much screen time can also interfere with your ability to maintain a regular sleep schedule.

Step #10: Remember that this too shall pass.

This can feel like a nightmare that just won’t end. Each of us feels a lot of different emotions related to all of this uncertainty. Once we give ourselves space to grieve, we need to remind ourselves that this will end and that although life maybe different after this, we will move on like we always have and adjust to the new way of doing things. There is still hope for a better future.

Step #11: If you are having a hard time with these steps on your own, reach out to a mental health provider.

All of these steps are much easier said than done. If you need some help right now getting you through this time, do not be afraid to reach out for a little extra support. We as mental health providers are trained on how to help people through difficult times in life. Please feel free to ask us anything you would like to know about these steps at info@healthylifechicago.com. If you would like to request an appointment, click the link below. Stay safe and healthy!

References

  1. Wang, J., Lloyd-Evans, B., Giacco, D., Forsyth, R., Nebo, C., Mann, F., & Johnson, S. (2017). Social isolation in mental health: a conceptual and methodological review. Social psychiatry and psychiatric epidemiology52(12), 1451-1461.
  2. Kawachi, I., & Berkman, L. F. (2001). Social ties and mental health. Journal of Urban health78(3), 458-467.

Superwoman, Right?

With a powerful stance and a bold look in her eyes, she stood behind the podium with hands firmly placed onto either side. She described what it was like for her to be a mother and a psychologist in an era where it was not acceptable for a woman to have a career. She was Norine Johnson, Ph.D. A woman who, as she put it, had to obtain her husband’s permission to go back to school to obtain her doctorate in clinical psychology. She described how her husband had agreed to this decision as long as she was able to maintain her responsibilities in the household and the care of their children.

As an audience, we felt her strength. She had not only succeeded in obtaining her Ph.D. in clinical psychology, she had also been president of the American Psychological Association. All of this in addition to being a mother and a wife. She did this despite society telling her that she could not, simply because she was a woman.

I was in my undergraduate training at Wayne State University and was being given an award for my work in psychology. It was at the award ceremony where I was honored to hear her share this story.  This woman, who was a mother, wife, and doctor, represented everything I wanted to be. She was powerful, yet loving and approachable.

At the end of the award ceremony she came up to my mother, grandmother, and me and started to talk to us. She asked me, “Why do I work so hard at my education?”

I slowly looked at my mother and grandmother and tears began to come out of my eyes.

I said, “I do it because they could not.”

She looked at me with a fierceness and said, “I would give you a hug right now, but I do not think that you need it.”

She was right: I had the strength of my mother, grandmother, and all the woman before me, who had all overcome more than I could imagine, and I could use that to become whoever I wanted to be.

I, like Dr. Johnson, became a mother as I was finishing up my training in psychology. I thought of her often as I encountered the unrealistic pressures that society, and we as women, place on ourselves. I would be lying to you if I said that I had adjusted as well as Dr. Johnson at being a mother and a psychologist. It. Was. Hard. Very hard. I had twins, a fellowship, a husband, two dogs, a licensing exam to study for, and a house. I thought I was Superwoman. I thought I could handle it all and do it all.

I slowly began to notice that I could not do it all, or at least not all the time. This broke my heart and caused a high-level self-doubt in myself and my abilities. I needed help and I needed to start making some changes. So that is exactly what I did.

I realized that the job I was aspiring to prior to becoming a mother did not work in terms of allowing me to be the woman, wife, and mother I wanted to be, so I created my own company, Healthy Life. I also realized that sometimes it’s okay to leave the dishes in the sink if it means that I get to spend a little extra time with my family. Lastly, I realized that my value as a person is dependent on how I feel about the quality of care I am giving to myself and others.

There are many other women out there, new and very-experienced mothers, who are struggling with the same thing. I began to reach out and use my training in health psychology to help these individuals as they prepared and adjusted to their journey towards motherhood. Even though it is motherhood that brings us together as women, it is also the same thing that isolates us from our support system. Many people I have helped, myself included, have felt alone on this journey.

If you are someone who have experienced depression and/or anxiety related to becoming a mother or being a mother in this modern day, reach out! Let someone help you.

We at Healthy Life are well-equipped to help you through your journey of becoming the woman, mother, and wife you have always wanted to be. Let us help you recognize the strength that you already have.

For more information on postpartum depression please check out the following link.

To find out more information about Norine Johnson, Ph.D. click on the following link.