Posts Tagged odds
But a recent review has found little evidence that herbal sleep aids are effective.
Health practitioners know that sleep disorders can profoundly affect a person’s whole life and have been linked to a range of diseases, including obesity, depression, anxiety, and inflammatory disorders.
Often over-the-counter or herbal sleep aids are used to induce sleep, but surprisingly, very little research has been done to study their efficacy.
This topic is discussed in an article found in the journal Alternative and Complementary Therapies.
People need many hours of sound, restorative sleep every night to maintain an optimal state of physiological and psychological health. However, many factors can disrupt sleep schedules and compromise the quality of sleep.
In the review article, researchers conducted a search of the Internet and electronic databases to identify literature on herbal remedies that are commonly used to manage insomnia.
They found allopathic solutions of valerian, hops, kava-kava, chamomile, and St. John’s wort have all been suggested as sleep aids.
Unfortunately, few scientific studies had been published on the therapeutic potential and safety of these herbal remedies and, when a study has been performed, the results were either inconclusive or contradictory.
The authors concluded that, considering the benefits that a natural management strategy could offer patients with insomnia, additional research is required to assess the effectiveness and safety of herbal remedies as therapeutic agents.
Source: Mary Ann Liebert
- Efficacy of herbal remedies for managing insomnia (medicalxpress.com)
- Herbal Sleep Remedies to Help Treat Insomnia, Sleep Apnea (naturalsociety.com)
As a recent private practice consultation group that I was leading came to an end, we took a few minutes to celebrate the growth and successes of each group member. I asked what each group would take away from their consultation group. One therapist turned to me and said, “Thank you for giving me the permission to succeed.”
I have never really thought about my private practice consulting services as giving colleagues “permission to succeed,” but it seemed to fit. I asked myself, “Where did I get the permission to succeed?”
As I thought about it, I realized that my dad had modeled for me personal and professional success. As a child, I watched his music career flourish, how much he was energized through self-expression, and how he was motivated to inspire others through his work. My Dad’s modeling taught me that I, too, could create a professional life where I could express myself, be creative when faced with challenges, and inspire to make positive change.
I grew up believing that everyone had permission to have an amazing, creative and fulfilling life. I think that’s partly what inspired this blog. I want you to create a thriving private mental health practice that fills you with joy, that works for your life, and that reflects who you are.
When I saw my Dad a few weeks ago, on Father’s Day, I made a point of thanking him for giving me permission to succeed. I let him know that I really valued that gift that he’d given to me — the belief that I could find success and personal fulfillment in my professional life.
Do you need permission to succeed in your private practice?
In the years I’ve been counseling and coaching, many people say, “I know I’ve been in sick relationships, but I don’t know what a healthy relationship looks like.”
There are many long and complicated answers to this, but there is also a simple one: healthy relationships make your life larger and happier; unhealthy relationships narrow your life and make you crazy.
Healthy relationships do not include mind games, mixed messages, or control. There is not a back and forth or continual makeup and breakup, or “I’m sorry, please forgive me” every week or so.
In healthy relationships, there is a partnership and a nurturing by both parties of that partnership. At the same time, each person recognizes the need to have interests and time away from their partner to nurture themselves. They don’t need to have the same interests, but rather the same view of life. Healthy love is about taking care of yourself and taking care of your mate… and those things are in balance to the point where they seldom collide.
What is Real Love?
Healthy people lead to healthy relationships and healthy relationships lead to real love.
Real love does not seek another person to fill up what we are lacking. It takes a complete, whole person to really love and overly needy people cannot do it. Real love is balanced. Both partners love in fairly equal amounts. While the balance may shift back and forth, it is not lopsided. If you love someone who is not loving your back, or not loving you the way you love them, then it’s not real.
When you place expectations on people to fill your empty places, that is not healthy. It’s nice to have a partner, a companion, someone to help you weather life’s storms, but it is not okay to look for someone to complete you or fix your broken places. That is not real love; that is dependence, co-dependence, and unhealthy neediness.
Real love does not play games, cause us to lose sleep, friends, jobs, money, time and value in our lives. Real love is an enlarging and not a narrowing experience. And finally, real love does exist. But it is true that in order to find the right person, you need to be the right person.
To be the right person you have to do your work, examine your failed relationships and, find the patterns. Go to counseling if you have historical issues. Find out why you are attracted to a certain type that is not good for you. And, at the same time, build your life so that you are an independent, interesting, and attractive person. You will attract other independent, interesting, and attractive people who are capable of good and loving relationships.
As I say over and over again, water seeks its own level. If you are attracting and attracted to unhealthy and dysfunctional, you are unhealthy and dysfunctional. Do your work so that real love and lasting love has a chance to walk in.
“‘No’ may be the most powerful word in the language, but it’s also potentially the most destructive, which is why it’s hard to say,” saysWilliam Ury, director of the Global Negotiations Project at Harvard University, and author of”The Power of a Positive No: How to Say No and Still Get to Yes.
Ury believes that saying no is so difficult because it surfaces the “tension between exercising your power and tending to your relationship.”
In other words, you want to put your foot down and be true to your convictions. But you also don’t want to estrange yourself from friends and family members. You want everyone to like you.
My neighbor often asks me to go on errands with her. I don’t want to hurt her feelings, so I often say “Yes,” when what I really want to do is to say, “No.”
That’s why many people choose avoidance (like pulling down the blinds and telling the kids not to answer the door when the neighbor comes calling). Unfortunately, this gets you neither respect of your opinions or warm fuzzies from friends.
A winning solution, says this negotiation specialist, is to sandwich your “no” between two “yeses.” That way you can assert your stance without alienating allies (versus enemies, which you don’t really care about, right?).
Take my wimpy approach to my neighbor dilemma. I suspect Ury would council me to push my double jogger over to my neighbor’s house, invite myself in, and tell her something like this:
- “Your friendship is valuable to me. And I care about you.” (That’s the first “yes.”)
- “However, given all of my demands between the kids and work and all the extras I do, I just don’t have time to run errands with you.” (That was my “no…” which I can’t picture myself saying in a thousand years. I’m way too much of a people pleaser.)
- “But maybe once and awhile I could go to prayer group with you.” (Another “yes.”)
The conflict expert also suggests (and this is especially important in political and business negotiations) that we focus on common interests with a second party, rather than specific positions; that we develop an alternative plan to a negotiated agreement; and that we devise a plan that is easy for people to agree with (use lots of logic).
In a culture so demanding of our time and productivity, Ury claims that it’s more important than ever to say no. Because, according to him, “to say yes to the right things, you have to say no to a lot of other things.”
That’s pretty much Commons Sense 101, but I can surely benefit from a refresher.
An issue that will likely come up in the U.S. health care reform debate has already raised its ugly head for our neighbors to the north.
The question, which has been partially reviewed in some progressive states, pertains to end of life care and personal freedoms. Specifically, is it legal for an individual to request medical assistance to die?
The topic is under investigation as a new report from Quebec that recommends medical assistance to die is expected to reignite the debate over euthanasia in Canada, say editors of the Canadian Medical Association Journal.
Advocates of this approach argue that medically assisted death is a patient’s right. It should therefore be considered as an end-of-life care option rather than a criminal act.
“Many physicians and patients will find this a shocking prospect to consider,” write Drs. Ken Flegel, Senior Associate Editor, CMAJ, and John Fletcher, CMAJ Editor-in-Chief. “Frail, dependent patients often feel a burden to their families or caregivers, and the unspoken possibility of a quick resolution to their predicament may complicate an already stressful situation,” they write.
Experts say that if Quebec decides to adopt the recommendations, legal safeguards must be built in to protect health care workers and patients from potential abuses once the changes are made.
Public consultation in Quebec as well as national discussion and involvement of federal lawmakers are needed if changes are to be made to the criminal code.
“The ethics of euthanasia are a familiar debate in Canada; one that may have been theoretical, until recently, because of the tacit assumption that doctors do not kill people. In Quebec, the debate is moving from theory toward practice. Which way will legislation go? Will the rest of Canada follow? Those who care about the answers to these questions must speak up now, and with conviction,” concluded the authors.
- Choosing when and how to die: Are we ready to perform therapeutic homicide? (eurekalert.org)
- Quebec Government Favors Euthanasia (medicalnewstoday.com)
While on book deadline (right now, for instance), I suffer dramatic ups and downs. In my darkest hours, I re-read reader success stories that have been sent to me. It makes the entire rollercoaster worth it.
This post will detail how readers have lost well over 100 pounds on The Slow-Carb Diet®. It was sparked by an email I received a few weeks ago:
“I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60′s, lost 45 lbs and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.”
Anyone can lose hope, and many people do when trying to lose weight. The Slow-Carb Diet (SCD) works almost beyond belief, and it affects much more than appearance. The basic rules are simple:
Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.
Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the above outline is often enough to lose 20 pounds in a month, drop two clothing sizes, or more.
The SCD works for both women and men. Maria Rider (pictured below) is over 40 years of age and a mother. As she put it to me, she’d always been “the heavy mom.” Now she’s seen differently: “I haven’t seen this weight since my college years! I just wish you’d written the book 20 years ago!”
Last we spoke, she had dropped from 247 pounds to 122 pounds, for a loss thus far of 125 pounds. Her husband has also lost 56 pounds.
The SCD is also effective for going from “normal” to very, very fit, as MP shows:
The same exact rules apply. No differences whatsoever.
Next, we’ll meet Ricardo A…. in depth. Ricardo first reached out to me via email. It began with:
I cannot put into words the great gift you have given me. “[The Slow-Carb Diet is]…intended to be effective, not fun.” As soon as I read those words, I knew I had to give the slow carb diet a try. 210 days later, I haven’t looked back. The change has been incredible. Not just my weight, but my outlook on life. I have followed your instructions to the letter…”
Below, in Ricardo’s own words, is what happens when you follow SCD to the letter.
People always ask me what moment led me to lose over 150 pounds in 9 months on the Slow Carb Diet (SCD).
I crack a smile when I get asked. Unlike some, who can pinpoint one moment in time which defined the start of their journey, I have three “moments” that immediately come to mind.
The first was months before I started the SCD in August of 2011. It was when I realized that overweight people on TV, told they would die because of their weight, weighed less than I did.
The second moment was the day I got my gym membership card. Instead of it prominently featuring my face, my whole midsection was featured, slumping over the chair.
The third moment, which happened just days before I began the SCD, was when a good friend told me that in order to effectuate positive change in your life, you need strength and guidance. You can acquire strength with discipline and will power, but guidance, well, that’s where Tim comes in.
I recall reading headlines in August that Amazon had just signed its first author for a new publishing arm. Not knowing who Tim Ferriss was, I did some research and found a Gizmodo article. I was at the grocery store that day with my shopping list and began the SCD the very next morning. During my first few days, I was pleasantly surprised to find content and support readily available online, and how much personal feedback Tim would give via his blog. He not only provided you with a plan, but was right there with you when you had any doubts. Tim provided that little push that got me going.
How far I went then was entirely up to me.
“It’s a lifestyle, not a diet.”
This is the best answer I can conjure when asked about my success on the SCD. I truly took Tim’s mantra of keeping it simple to heart. Being able to plan all of my meals ahead of time removes not only stress, but also the guilt associated with eating unhealthy foods. My previous “meal plan” consisted of eating junk food three times a day and constant snacking. Not a day would go by without having dessert, consisting of either a pint of rich ice cream or bag of cookies. Looking back, I can easy understand how I got to 410 pounds.
I have been overweight my entire life.
Whenever I managed to lose weight, I’d gain it all back. I had been open to the idea of dieting for some time but found diets too hard to follow. I would start one, and as soon as I cheated or ate incompliant foods, I would give up. This is why I knew the SCD was something I had to try. How could I pass up losing weight while not only being allowed to “cheat”, but being required to do so for an entire day out of the week?
Months after starting the SCD, I ran into an article in the UK’s Daily Mail explaining the science behind postponing eating, which further reinforced the science behind cheat day on the SCD. This, coupled with the outstanding community aspect (via blogs and personal websites), has led to my success and high compliancy rate (over 90% complaint in the past 9 months). I don’t snack, and I only drink unsweetened iced tea and black coffee. I also drink at least a gallon of water a day.
MEAL PLAN ON THE SCD — WHAT HAS WORKED FOR ME
I eat three meals a day.
– Breakfast, which I have no later than an hour after waking up.
– Lunch, which comes at least 4 hours after breakfast.
– Dinner, which is anywhere from 6-8 hours after lunch.
A typical day would look like this:
Breakfast: 8 ounces of egg whites and one whole jumbo organic egg; black beans (canned and unsalted); and steamed cauliflower.
Lunch: ½ pound of vegetarian fed tri-tip steak from trader joes; black beans (canned and unsalted); and steamed cauliflower.
Dinner: frozen chicken thighs (cooked on boiling water until thawed then fried with olive oil); black beans (canned and unsalted); and steamed cauliflower.
When I don’t have time to cook at home, I either get a chicken bowl from Chipotle (no dairy or corn) or order a carne asada (grilled steak) plate at my local burrito shop, which consists of steak, pinto beans, and a salad (no cheese).
Keeping your meals simple makes failure less likely.
Based on my experience on the SCD, the only advice I can give you is to stick with it. Your time is now. Don’t make a big fuss about it, and don’t tell it to the mountain. Keep it on the down-low for the first few weeks. This is a personal journey, and success will entirely depend on you. Tim has given you all the tools; now it’s up to you to put them to work. Keep it simple, and if you have to ask, don’t eat it. Save it for your cheat day.
I started the SCD on a Wednesday and did not have my first cheat day until the second Saturday. I invite you to take the “Wednesday Challenge” and do the same. This will give you a head start and allow you to build up will-power.
I still carry the gym membership photo in my wallet every day.
It’s constant motivation to keep at it… to continue on this wonderful, albeit challenging, journey.
I did my part, building the strength through discipline and will power to succeed on the SCD. But without Tim’s guidance, I would not be here telling you my story. Seek strength. Seek guidance.
My name is Ricardo, I am 31-years old, and I’ve lost more than 150 pounds on the SCD. Thank you, Tim.
Afterword from Tim
First of all, thank you, Ricardo. Sincere thanks to all of you who read what I write.
And congratulations to all who’ve made it happen!
Armed with a basic overview of the SCD and a supportive online community (like 4HBTalk), Ricardo lost 150 pounds. Similarly, the others above took a basic plan and put it into practice.
Now, I ask a small favor:
1. If you’re trying to lose fat, commit to testing The Slow-Carb Diet for two weeks starting this Wednesday. Read the above, perhaps considerThe 4-Hour Body, and just get started. Put it on the calendar and make it happen.
2. If you’ve lost weight on The Slow-Carb Diet, please fill out the below! It’ll take 10 seconds and help me gather valuable data. Thank you in advance:
(Not showing? Here’s the link.)
3. Last, if you know someone who needs (or wants) to lose weight, please tell them about Slow-Carb somehow.
I don’t care at all if they buy the book or not. The Gizmodo article and other blog links can do a great job. I’ve seen the tremendous difference it can make in the lives of entire families, not just individuals. Whether it’s life-or-death or just looking better in jeans, if you know someone who can benefit, please pass it on.
Thank you for reading, everyone, and have a wonderful week.
If you have any Slow-Carb stories (or before-and-after pics), I’d absolutely love to see them in the comments! They would truly make my summer, which is going to be a tough one…
- How to Lose 100 Pounds on The Slow-Carb Diet – Real Pics and Stories (fourhourworkweek.com)
- It doesn’t have to be all-or-nothing (babiesandbriefcases.com)
- The plan that started it all for me: The Slow Carb Diet. (chip-hanna.com)
- Meals that have low calories and carbohydrates (nhoxnho.typepad.com)
- Meals that have low calories and carbohydrates (foodlowcarb.wordpress.com)