The Importance of REM Sleep in Weight Loss & Achieving Your Fitness Goals

Posted on November 30, 2011 by admin

Anybody who has ever been on one of our Focus On Mind – Focus on Fitness Weekends or has had Hypnotherapy treatment with me will understand the importance of REM sleep in dealing with the stresses and strains of everyday life.  A recent article on the BBC website prompted me to write this blog as it underlines the importance of what we have been saying for a while.  The article focusses on the easing of painful memories, but equally it can be applied to everyday stresses and strains in exactly the same way.

How REM Works:

In explaining how REM works I normally use an everyday example which most of us can relate to:  After a bad day at work you drive home only to be cut up by an overly aggressive driver.  We react badly, perhaps with anger or by taking their actions personally.  Later that day we may tell our loved ones about it, explaining how much its upset us, only for them to suggest we don’t worry about it.  We take it to bed with us and have a good night’s sleep.  On waking we have either forgotten about it, or we have indeed followed the advice of our loved ones and are saying something like – “why do I allow these people bother me so much?”

As the BBC article explains during REM sleep we literally move the memory from the primitive, emotional parts of the brain to the intellectual, sensible areas of the brain where we have greater emotional control over it.

So Why is This Important for my Health, Weight Loss or Fitness Goals?

The beauty of REM sleep is that it helps us deal with these daily stresses and strains, which reduces our underlying anxiety and stress levels.  Some would say it empties our stress bucket.  With an empty stress bucket taking the appropriate eating and activity decisons in order for us to achieve our health & fitness goals becomes easy.  Most of us understand that our eating patterns & decisions are affected by our stress levels (comfort eating and binge eating tend to increase with our stress levels).

Studies have also shown that people who sleep less than 8 hours sleep per night (and therefore have less REM sleep) are far more likely to have issues with being overweight.

With high underlying stress levels parts of our brain are encouraging us to eat something for comfort and stay at home for safety, which typically are not conducive to getting out for that run/walk/workout and avoiding the packet of biscuits in the cupboard.  We then rely on willpower to get us to make the right decision of which we only have a limited supply.

This post was written by Alex Brounger, Clinical Hypnotherapist and MD of EQ.  You can follow Alex on Twitter: @AlexFromEQ or why  not ‘Like’ our Facebook page: http://www.facebook.com/EQhfw

Posted in Brain, Fitness, Food, Mind, Work Life Balance | Leave a comment

Three Ways to Measure Body Composition (Body Fat Percentage)

Posted on November 16, 2011 by admin

I was recently asked what ways can be used to measure body composition, including body fat percentage.  If you’ve already joined us on one of our retreats you’ll know that it is not the number on the scales that is important but what percentage of your body weight is fat and what is lean muscle tissue.  Unfortunately it is not always easy to measure your body fat percentage.  Below are the three main ways of doing it:

Hydrostatic Underwater Weighing

The density of fat is approximately 10% less than that of water (which means it will float) whereas the density of lean muscle tissue is about 10% greater than water (so it will sink). Underwater weighing identifies the whole body density and will therefore give a very accurate indication of body fat percentage and lean muscle tissue density.  Unfortunately using this method of measurement requires being dunked in a tank of water and the use of some pretty complicated machinery, not widely accessible outside of universities and science research labs.

Bioelectrical Impedence Monitoring

This is the method that we use at EQ.  Body fat percentage is calculated by inputting your gender, and height into a machine, which then passes a very mild electrical current through your body (so mild you can’t feel it).  The electrical impulse passes faster through lean muscle tissue (due to its high water content) than it does through fat.  So by measuring the speed of that electrical current the body fat percentage can be calculated.  The accuracy of this method is dependent on hydration levels but it normally gives a reasonably accurate measure.

Skin Fold Caliper

This is where measurements are taken, using skin calipers, from various different parts of the body.  These measurements are then entered into mathematical formulas to give an indication of the body fat percentage.  It is important to get exactly the same body part each time and it’s best done by a well practised professional.  Some prefer this method over the Bioelectrical impedence method.

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Five Reasons why Exercise is the Best Form of Stress Management

Posted on August 19, 2011 by admin

What Happens to us When we get Stressed?
The physical reactions that occur when we experience events in our lives which we perceive to be stressful are complex. Some of these you will feel happening in the moment whilst other automatic responses go unnoticed. Typically the following is likely to happen when you are struggling with a stressful situation:
• Heart rate, blood pressure and breathing rates increase
• Bronchial tubes in the lungs dilate (allows greater oxygen uptake)
• The muscles resting tension increases (ready to explode into action)
• Blood vessels close to the skin contract (to help slow bleeding in the event of damage)
• Endorphins are released (to blunt pain)
• Digestive, reproductive and other systems are put on the back burner.
On a slower scale glycogen and fatty acids are converted into glucose, the liver is encouraged to make more glucose whilst the well known stress hormone cortisol blocks insulin receptors in an attempt to protect the brain’s supply of glucose (of which it currently requires quite a bit).
At this stage our mental processes are competing for resources. The brain is always working on an energy budget which prevents all of the areas of our brain working at once. Because the brain is perceiving that we are being threatened the energy is directed towards the primitive areas of the brain. This area of the brain is great from protecting us from physical danger (chiefly by priming is for physical activity (hence the changes in our physiology detailed above) but it is the latterly evolved areas of the brain which are most effective at dealing with whatever is creating the stress in the first place.
So what Exercise Does in Response?
1) Exercise triggers production of insulin receptors which means better use of blood glucose and reverses the actions caused by cortisol.
2) It relaxes the spindles within the muscles which have tightened as a result of the stress response. This relaxing of the body sends a message to the brain that it can relax and switch off the stress response.
3) The increased blood flow that is caused by the exercise prompts the heart to increase the amount of ANP (atrial natriuretic peptide) in the blood. This hormone also helps to switch off a crucial element of the stress response.
4) Exercise encourages the release of neurotransmitters which help us to focus, to relax and feel confident (click to see a previous post for more details on this).
5) Blood supply and energy are then redirected to the, more recently evolved, intellectual areas of the brain which are better equipped to deal with the problems and challenges that have caused you to feel stressed in the first place.

Posted in Brain, Fitness, Mind | Leave a comment

How Exercise Can Make You More Intelligent

Posted on August 5, 2011 by admin

It is only recently that scientists are beginning to realise how truly connected the mind and body really are. We’ve always known that the two work together but it is only recently that scientists have become aware of just how closely.
Fertiliser for the Brain
As we learn new material (whether that be gaining knowledge, developing skills or developing movements) we rely on brain cells (normally referred to as neurons) to make connections with each other. The better we know something (or the better at performing a skill we get) the stronger and more numerous the cell connections, responsible for carrying out that activity, become. In the same way that muscle fibres grow stronger during rest after exercise so too do the cells within the brain grow stronger as we learn, move, think, dream and visualise things. These connections are made more easily if each neuron: has many branches, is in good condition and can communicate powerfully with other neurons. There is a protein prevalent in the brain which encourages neurons to be in that prime condition – BDNF (Brain Derived Neurotrophic Factor). This protein, sometimes described as Miracle Gro for the brain, is like a high quality protein shake to the muscles of the body. Several studies have shown that the more we exercise the more of this protein is produced and is available in the brain and so the better the condition of our neurons become. So the great news is that the more we do what the body has been designed to do; move, lift and stretch, the more fertile our brains become for further neuron connectivity.
Feel Happy & Focus on the Subject in Hand
Here’s another example of how what our body does has an impact on the brain. Of the many neurotransmitters in the brain three are very well know to have an impact on our mood, our feelings of motivation and our ability to concentrate as well as the ability to feel good about ourselves. These are dopamine, serotonin and norepinephrine. Numerous studies have demonstrated that exercise radically increases the levels of these neurotransmitters in the brain.
So not only does exercise encourage the development of strong and efficient muscle tissue it also encourages the development of strong and efficient neurons, which are the building blocks of intelligence. It is hardly surprising that exercise improves both brain and body function. After all only a mobile creature needs a brain in the first place.
This Article was written by Alex Brounger

Posted in Brain, Fitness, Mind, Skills | 5 Comments

Do you feel too sick to eat breakfast?

Posted on March 17, 2011 by admin

Yes, yes, yes… We have heard it all before.  Breakfast is the most important meal of the day, so how come it makes me feel SICK?  If this is a problem you face, do not worry you are not alone.  However, the feeling of nausea first thing could well be down to very low blood sugar levels.  Here is an explanation and some tips to help you overcome that feeling and get you set up for the day.

When you think about it, breakfast should supply the energy you need up to lunch.  Lunch should see you through to dinner.  (Well more or less, healthy snacks mid morning and afternoon are a great way to stop your blood sugar dropping too far, hence elevensies and afternoon tea).

By skipping breakfast you are starving your body of the energy it needs to survive until lunch.  This means you are always in catch up mode.  Leaving you feeling tired in the afternoon and craving increasingly sugary snacks as your body fights to fill in the gap in energy.

A large dinner fills you up but creates a rapid rise and crash of your blood sugar.  Hence when you wake up in the morning, feeling shaky and nauseous it is actually a serious warning sign that you need fuel.

In order to break the cycle, start your day with something that will provide you with slow release energy.  Porridge is a really good option, as are eggs on whole grain bread.  If this all feels too much, or you simply do not have time to make these, why not make a smoothie to take to work?  Ideally smoothies should be drunk as close to the time they are made as possible, but small steps are easier to take and why make your life harder than it needs to be?  Blend together fruit; oat milk; and some nut butter.  The more types of fruit you use the better to boost your vitamin and mineral intake.  I am a great fan of oat milk, which can now be found in a number of supermarkets.  Steer clear of peanut butter as it is high in salt, but almond, hazelnut or cashew nut butters (again available from super markets or health food stores) give you the protein you need at each meal, while making your smoothie silky smooth.  Sip this a little at a time and set your body used to having its energy supply reinstated.

Alternatively, start small with some fruit such as an apple or a pear and some nuts to snack on through the morning until lunch.  Try to increase this as time goes on, but it’s a good start.  If you simply cannot face anything until you get to the office then why not try some wholegrain bread with avocado and any of the nut butters previously listed once you get there.  Go on give it a try, you will notice the difference very quickly and wonder how you ever managed without your morning energy fix.

This blog was produced by Kerry Evans EQ’s Nutritional Therapist and Chef.

Posted in Food, Habits | 9 Comments

Five useful dietary recommendations to help give your liver a boost.

Posted on February 24, 2011 by admin

Now that the green shoots of spring are being sprung it is a great time to consider an internal “spring clean”. According to traditional Chinese Medicine now is the time the liver most benefits from a detox. The following dietary tips will give your liver a boost but in order to maximise benefits it may be useful to reduce alcohol, caffeine and salt intake.

1. Begin your day with a mug of hot water and lemon. This needs to be before you drink or eat anything else and you must leave 15 minutes before you consume anything subsequently. Squeeze the juice of half an unwaxed lemon into the mug then poor boiling water over both the juice and the half lemon. Remove half lemon before drinking. Lemon and its peel constituent Limonene, destroy bacteria in the both the mouth and intestine. On being received by the liver ( after about 5 mins), the bitterness and astringent properties cause the liver to contract releasing bile and thus releasing toxins that have stored up over night. (Pitchford 2002) This in turn relieves indigestion and flatulence. Any food or drink consumed before drinking this will reduce its effects.
2. Keep animal protein consumption to a minimum, especially red meats. This is because the liver breaks down protein so over consumption of it can cause additional stress. Fish and eggs are best. The liver can actually benefit from the consumption of eggs as they are cholesterol neutral as the HDL cholesterol (the good guy) actually help remove the LDL (the bad guy) from the blood stream for excretion. The sulphurous compounds within eggs are actually really useful for the liver to help increase phase 2 liver detox (mopping up of toxins for excretion from body via bowel or kidneys). The particular detox pathway they are useful for is called sulfation which amongst other things is the breakdown of drug residues, hormones and xenobiotics. Eggs are also a complete protein containing all 8 essential amino acids which the body has to ingest as it cannot manufacture them.
3 Raw beetroot is good for the liver due to its nutrient density. it contains iron, potassium, niacin, copper, vitamin c, folic acid, zinc, calcium, manganese, magnesium and phosphorus. (Hass 2006). The phytonutrients that are responsible for the bright colour may help the liver function better during ailments, specifically beetroot contains Betaine. Betaine enhances the activity of Betaine Homocysteine Methyltransferase, an enzyme that converts homocysteine (a harmful by product of metabolisation) into Methionine which is an amino acid which may help the liver to repair itself (Matsen 1998). 1 large beetroot grated in a salad a few times a week or “Beet it” pre made juice is available in Sainsburies.
4 All members of the brassica family- cabbage, brussell sprouts, kale, broccoli and cauliflour are healing for the liver. Specifically, they are inducers of all 6 conjugation pathways of phase 2 liver detox. This means they help eliminate toxins from the liver. This is due to their Sulforaphane content.
5. Green tea 2x cups daily contains polyphenols, bioflavenoids and catechins. The polyphenols are anti-viral, the bioflavenoids dampen down P450 enzymes in the liver (you want them to be moderated) but speed up conjugation enzymes which gives your liver a big break and the catechins may neutralize cancer causing agents in the liver.(Matsen 1998)

Bibliograpy

Matsen J, (1998) The Secrets to Great Health From Your Nine Liver Dwarfs, Goodwin Books Vancoover.
Haas E M, (2006) Staying Healthy With Nutrition, Celestial Arts, California.
Pitchford P, (2002) Healing With Wholefoods, Asian Traditions and Modern Nutrition, North Atalntic Books, California
Balch J F, (2004) Prescription for Natural Cures, John Wiley and Sons.
Shabert J, Ehrlich N, (1994), The Ultimate Nutrient Glutamine, Avery Publishing Group, New York.

This post was produced by EQ’s Nutritional Therapist: Suzee Tylee

Posted in Food | 4 Comments

Has the Recession Increased Your Risk of Burnout?

Posted on February 17, 2011 by admin

A person suffering from burnout can, often needlessly, destroy their own careers and that of their colleagues.  The increased pressures brought about by the recession have undoubtedly increased the chances of burnout occurring, as people work longer hours and fight harder to demonstrate that they add too much value to their companies to be considered for the redundancy list.

Defined as “a debilitating psychological condition brought about by unrelieved work stress, resulting in depleted energy and emotional exhaustion” (dictionary.com) the negative consequences of burnout may not just affect the career of the individual that is suffering, but also those people that work alongside them and, more significantly, members of their own team.

In an effort to demonstrate to their employers that they are the ones that drive forward their businesses, and the departments within them, they may actually be pushing themselves into a situation where they become a drain on resources.  Symptoms of burnout can include: a lack of energy, motivation and drive; a feeling of listlessness and continual tiredness; a quickness to anger and suspicion and being more susceptible to colds, flu and headaches.  It is not difficult to see how a person suffering from these sustained symptoms will struggle to prove their own worth within a business let alone defend the worth of their team members.

It has therefore never been more important for individuals to look after their health and their work-life balance.  Clearly stress levels and the number of hours that need to be worked in order to get the job done will always fluctuate.  However, if these increases have been maintained over a long period of time then it could result in strong negative consequences that are hard to reverse.  Are you feeling the effects of sustained pressure to perform at above 100%?  Spending some time out of the business, engaging the mind and body on activities that are completely unrelated to your normal working environment, can put a stop to the physiological damage caused by the effects of the sustained stress and long working hours.

EQ offer a solution.  EQ offers a personalised programme of exercise, excellent quality food of the highest nutritional value and a programme to engage your mind in understanding what health and life balance looks like for you.  Taking you out of your normal environment and forcing you to focus on anything but the causes of stress, a retreat at a beautiful country manor may well save your career and those who rely on you to sell the value they add to the business.

Posted in Burnout, Skills, Work Life Balance | 2 Comments

Improve Your Work Life Balance

Posted on February 14, 2011 by admin

Work-Life Balance is a term that has been well used for some time now.  The general concept is well understood, it being well defined by Wikipedia as: “a broad concept including proper prioritizing between “work” (career and ambition) on one hand and “life” (health, pleasure, leisure, family and spiritual development) on the other.”

Understanding a concept is one thing.  Achieving it is completely another.  But try to achieve it we must for our own health and for the benefit of those around us who are also impacted by our daily decisions.  Of course it is not easy and I’ll not pretend I’ve got it right.  However, in the same way that a person who tries to get out for regular exercise is normally fitter, trimmer and healthier than the person who has given up completely, if you continue to try you will certainly improve the balance in your life.

Identify & Use Opportunities:

It is quite often the case that there are already opportunities which individuals can take advantage of that will bring an immediate change to their work-life balance.  A lot of employers now currently offer flexitime arrangements to some or all of their staff.  Check this out and see if you can take advantage of this.

Holiday –make sure you take all your holiday.  Some surveys suggest that up to 45% of people do not take all their holiday entitlement.  Plan well in advance of your holiday cut off point to ensure your employer can make the necessary arrangements for you to take your full allowance.

Many businesses now also allow people to work from home.  Even if this is only once a fortnight, not having that commute to and from work can give you back a considerable amount of time.

Improve Your Skills:

As Jim Rohn often said “Don’t wish it was easier; wish you were better”.  Very often it is a lack of skills that prevent people improving their work life balance.  Ask yourself the question: what one thing could I do better that would free up some time for me?

The obvious one is Time Management, but Assertiveness is also a key skill in managing your Work Life Balance.  A confident and assertive employee is far more likely to get their full holiday entitlement; the opportunity to work flexitime or have their work from home proposal accepted.  Communication is another key skill.  Do your boss, partner and family fully understand what is important to you and what you would like to spend some time on each week?  Perhaps it is not their inability to listen but your inability to make them understand.

Now that you have identified an area you can improve find ways of doing something about it.  Identify a training course, a book or an audio CD that will help you turn that area of weakness into one of strength.

Other People/Businesses:

There are many businesses offering a myriad of timesaving services.  Lend some thought to the things you do not enjoy doing.  After a little research I’m sure you’ll find a company that can help take the activity off your hands, freeing you up to spend time on yourself.  Of course, this will mean finding the means to pay for it, but do not just think of the monetary value of the service, but also the value of the time you are freeing up.

Alternatively have you done a few favours for people in the past that you feel may not have been returned?  Be bold and ask for one back.  The majority of people will be more than willing to help and welcome the opportunity to pro-actively say thank you for the favours you have done them in the past.

Take some time out for yourself:

At EQ we believe it imperative we all periodically take some quality time for ourselves.  And we are not talking about a beach holiday.  Taking on a challenge to completely change your environment and your day to day schedule can do wonders for your physical and mental wellbeing, reinvigorating you for when you head back to work and/or your busy family life.

This blog was written by Alex Brounger, Managing Director of EQ.

For Further Information:

www.eqretreats.co.uk

Call 0843 289 1660

Posted in Skills, Work Life Balance | 4 Comments

New Year’s Exercise Resolutions – Waning?

Posted on February 1, 2011 by admin

Its getting to that time of year when the energy and motivation to continue with your New Year’s Resolutions is beginning to wane. Your new patterns of behaviour have not quite become habits yet and the results of your efforts have perhaps not gone the way you had hoped.
This is never more true than for exercise, getting up out of bed half an hour early to get some calorie burning done before work is becoming increasingly difficult and after some initial good results your progress has faltered.
The key is to not give up. Ask yourself some questions. Do you still want to achieve those goals enough to work through this period of difficulty, now that you know how hard it is?
Is it just the results on the scales that are important to you or can you identify some other benefits you’ve gained from the work you have so far put in?
Have you chosen a form of exercise you enjoy doing at a time that is practical to do it?
Did you set a realistic target?
If you are feeling tired and lacking energy, as well as losing the motivation to continue, it is possible that you have done too much too soon. Try taking a complete break for 3 days. Diarise a time and date for your next workout and commit to making sure you do it. Recruit a friend to help. Spend the next three days eating healthily and get plenty of rest/sleep. Then get out there and try again. You may well notice (perhaps for the first time) that the workout you did three weeks ago is much easier 3 days from now than it was when you first did it. That will make you feel great and realise that progress is not just about a number on the scales.
Good luck, do not ever give up trying to be better.

Posted in Fitness, Habits | Tagged | 4 Comments

How to Quit Smoking

Posted on January 25, 2011 by admin

Smoking is responsible for 1 in 5 deaths and with no safe level of exposure to cigarette smoke the best thing you can do for your health, and those around you, is to stop.
Quitting smoking decreases risk of cancer, heart disease, stroke, and early death. Quitting also benefits the people around you, as many as 75% of non-smokers have a greatly increased risk of heart disease due to passive smoking.
Some recent findings on the hazards of smoking:
• There is no safe level of exposure to tobacco smoke. Any exposure to tobacco smoke – even an occasional cigarette or exposure to secondhand smoke – is harmful.
• Damage from tobacco smoke is immediate. Tobacco smoke contains more than 7,000 chemicals and chemical compounds, which reach your lungs every time you inhale. Your blood then carries the poisons to all parts of your body. These poisons damage DNA, which can lead to cancer; damage blood vessels and cause clotting, which can cause heart attacks and strokes; and damage the lungs, which can cause asthma attacks, emphysema, and chronic bronchitis.
• Smoking longer means more damage. Both the risk and the severity of many diseases caused by smoking are directly related to how long the smoker has smoked and the number of cigarettes smoked per day.
• Cigarettes are designed for addiction. The design and contents of tobacco products make them more attractive and addictive than ever before. Nicotine addiction keeps people smoking even when they want to quit.
• Even low levels of exposure, including exposure to secondhand tobacco smoke, are dangerous. You don’t have to be a heavy smoker or a long-time smoker to get a smoking-related disease or have a heart attack or asthma attack triggered by smoke.
• There is no safe cigarette.

What you can do to quit:
• Set a quit date, ideally within the next 2 weeks.
• Be committed. Keep in mind why you want to quit and stay motivated.
• Get help from a health professional such as your doctor and continue to follow up visits, especially during the first month.
• Choose a firm date to quit and mark your calendar. Choose a time that is not particularly stressful and that does not involve situations associated with smoking.
• Begin to cut back prior to your quit date.
• Consider joining a stop-smoking program.
• Tell friends, family, and coworkers that you are quitting smoking so that they can offer motivation and support.
• Remove smoking from your environment. Avoid places where people congregate to smoke. Remove cigarettes from your car, home, and work.
• Total abstinence will enhance your success — not even a single puff.
• Avoid alcohol while you are quitting. Drinking alcohol is strongly associated with relapse.
• Avoid other smokers. Allowing others to smoke in the household hinders successful quitting.
• Review past quit attempts—what helped, what led to relapse
• Anticipate that you may experience withdrawal symptoms, such as cigarette cravings, anxiety, irritability, and restlessness. These symptoms usually peak at 1 to 3 weeks after quitting but generally become manageable within a few weeks.
• Eat healthy and stay active to help with stress and to minimize weight gain.
• If you relapse the first few times, keep trying. Many ex-smokers try several times, often as many as 8 to 10 times, before they are able to quit for good.
• Before you consider medications or nicotine replacement consider that going “cold turkey” is the most popular and successful way to quit smoking. The majority of ex-smokers (about 66 to 75%) quit smoking without any assistance.

References:
1. Whincup PH, Gilg JA, Emberson JR, Jarvis MJ, Feyerabend C, Bryant A, Walker M, Cook DG. Passive smoking and risk of coronary heart disease and stroke: prospective study with cotinine measurement. BMJ. 2004; 329: 200–205
2. A Report of the Surgeon General: How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease. 2010.
3. The Centres for Disease Control. What to Tell Your Patients About Smoking A Report of the Surgeon General: How Tobacco Smoke Causes Disease. Accessed at http://www.cdc.gov/tobacco/data_statistics/sgr/2010/clinician_sheet/pdfs/clinician.pdf on 20/12/2010
4. Brender E, Lynm C, Glass RM. JAMA patient page. Smoking cessation. JAMA. 2010 Dec 8;304(22):2548.
5. Cancer Counsel Australia. Most Australians still quit smoking unassisted. Study confirms preference for ‘cold turkey.’ 8 October 2010. Accessed online at http://www.cancer.org.au/Newsmedia/mediareleases/mediareleases2010/8October2010.htm on 20/12/2010

Posted in Habits | 7 Comments