How to Make New Year’s Resolutions that Stick

 www.comprehendthemind.com 

Every year we begin a new year resolving to do (or quit doing) something and expect to be the game changer in our lives. For some it’s to workout, lose weight, cut out all carbs and sweets. For others, it’s a promise to save more money and get finances on track. Regardless of what you resolve to do, according to Dr. Sanam Hafeez, there is a way to set yourself up for failure or success. The mindset we are in when deciding on a resolution determines it's stickiness. Below Dr. Hafeez, a New York based neuropsychologist affiliated with Columbia University, shares key insights on how to make New Year’s Resolutions that stick.

1. Envision the end result and reverse engineer it.

According to Dr. Hafeez, neural pathways in the brain can be changed through a combination of visualization and aligned action. She encourages people to journal about what it is they want. Write it all out. “How would life improve? What would all the benefits be? Cut pictures out of magazines of what you want and post them to a wall (or if appropriate, the refrigerator). Get very clear on what you think you will feel like once you see results,” she recommends.

2. Get clear on your triggers.

Set yourself up for success by understanding what may potentially get you off track. “Sticky resolutions come with planning. If you want to lose weight then begin with clearing out your fridge and cupboards of junk food. That in itself is an action that will tell your brain that you are serious. Get recipes and write out a new grocery shopping list. Writing plans, micro goals and ideas that serve the greater accomplishment you're reaching for creates “buy in” from your brain, says Hafeez.”

For the people resolving to save more money Dr. Hafeez says to evaluate when and why you spend. If you notice you spend $40 a week on coffee, think of alternatives. “You don’t want to cut yourself off from anything cold-turkey. The brain doesn’t respond well to deprivation. It sends brain chemicals that signal displeasure which is what makes resolutions lose their stickiness. Shift to a possibility or curiosity mindset. Asking yourself, what can I do to save $5 per day invites in inspired thoughts and creative ideas,” explains Hafeez.

3. Pace yourself.

“The reason why resolutions don’t stick is because people set the bar way too high and expect achievement way too fast. Think of every week as a win! Break it down into weekly chunks and train the brain to value quick accomplishments,” she advises. The people who resolve to lose weight and get more exercise won’t stick to it if they don’t celebrate small milestones and try to do too much too soon. Resolve to lose 1 to 3 pounds per week. Do this by cutting out soft drinks or juices and drinking water instead. After 10 weeks you''ll be 20 pounds lighter with great skin just because you did one thing week by week until it became your new normal.

4. Trick your brain by making it fun.

“Our language and self-talk is everything and determines if our resolution will fade or will become something we’re still doing in June,” says Dr. Hafeez. “When someone resolves to change their diet, exercise and lose weight they already envision how difficult it is going to be so they are already dreading it before they started. However, shifting the brain to doing something fun that is in line with the goal gets you more committed," she adds. Create a playlist of great music to work out to. Look up recipes on Pinterest to build your new shopping list. When you do the advance preparation that is more fun, and take small steps towards building the new lifestyle to support your resolution, you’re setting yourself up for a win.

5. Fuel your resolution with greater purpose worth committing to.

If you want to resolve to save more money, it’s is helpful to have a clear purpose for the money you plan to save. Resolving to save more money is vague making it hard to remain on track. Saving more money to take an amazing vacation or to purchase a home or car is something tangible you can stick to. “It’s common for people to commit to doing something when they connect it to a greater purpose beyond them or an experience they want to have. This explains why lifetime smokers can instantly quit when they learn they are pregnant. It’s not about them anymore. We see the man who is 75 pounds overweight lose weight when his daughter gets engaged. Whenever we can connect resolutions to a bigger purpose our minds get on board, and when the mind is all in, resolutions stick,” explains Dr. Hafeez.

About Dr. Hafeez:

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. 

Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.

Connect with her via twitter @comprehendMind or www.comprehendthemind.com 

Expand Your Mind and Holiday Reading List with The Past Life Perspective
Learn how the practice of regression therapy can give you a new lease on life for the new year.

Ann C. Barham’s The Past Life Perspective is back in time for the holidays with a new softcover print run, giving mainstream readers a practical glimpse into the powerful self-discovery and healing tool of regression therapy.

The book shares the personal experiences of Barham and her own clients as they uncover the traumatic and pivotal points of their past lives and how these moments continue to shape their emotions, relationships, health, and actions in the present day.

“For decades past life regression therapy has been seen as something for the ‘New Age’ crowd,” said Barham. “My goal is to introduce readers to the process with true life accounts they can relate to, along with the emotional processing steps that make it such a valuable tool.”

The Past Life Perspective is a captivating read for over the holiday break, offering readers an alternative route for introspection, self-healing, and--ultimately--empowerment.

The new edition of The Past Life Perspective is now available at Amazon, Barnes & Noble, and BAM! Books a Million just in time for holiday gifting.

For those looking to learn more about regression therapy or delve deeper into their own past lives, Barham also offers a 40 minute Guided Recording for download at www.pastlives.org.

The recording leads listeners through deep relaxation techniques and gives them the opportunity to glimpse the personality and key events of a prior lifetime as well as tools for processing these unique moments.

About:
Ann C. Barham is a Marriage & Family Therapist licensed in the State of California, and a Certified Regression Therapist with the International Board of Regression Therapy. While making a mid-life career change from business management to counseling, Barham was drawn to past life therapy as a rapid and effective tool for emotional and spiritual evolution after her own dramatic personal experience. After training with the world’s foremost experts in the field, Dr. Brian Weiss and Dr. Roger Woolger, she established her own integrative approach and has been helping clients uncover the secrets of their past lifetimes for over 20 years. She has appeared on a national radio and television shows as an expert in the field, including CBS' The Doctors and George Noory's Coast to Coast AM Radio and TV programs.

The Children, the Caravan, and Health

by: Jane M. Orient, M.D.

There are three aspects to the caravan: what is shown by the media; what is there to be seen; and what is unseen.

The focus is on the innocent children, as in the widely circulated photograph of an obese woman with two children lacking pants or shoes, purportedly fleeing tear gas sprayed by cruel law enforcement agents. They are far from home, in a very dangerous place, in violation of the laws of Mexico.

Would Child Protective Services accuse an American citizen of child abuse and neglect, and take the children into foster care?

Thousands of migrants are crammed together in Tijuana, many outdoors, and about a third of them are already sick. Without sanitation, outdoors in the rain, many more will become ill. Several cases of tuberculosis, chicken pox, and HIV have already been reported.

The unseen travelers also include measles, Chagas disease, hepatitis, and many other dangerous microbes. You can see the lice that serve as vectors of diseases such as typhus if you look closely. Workers in migrant reception centers have spent hours combing nits out of little girls’ hair—but they could be fired for talking about it.

Then there’s that mysterious polio-like illness—AFM for acute flaccid myelitis—that has struck hundreds of American children. Some would be in “iron lungs” if we didn’t use a different kind of breathing machine today. AFM was first noted in 2014, just coincidentally in time and space with the dispersal of thousands of Central American children into U.S. schools. More prominent at that time was an outbreak of a deadly respiratory illness that sent hundreds of American children to intensive care units. Both types of symptoms can probably be caused by enterovirus D68, which happens to be endemic in Central America. Any connection? The CDC (Centers for Disease Control and Prevention) says it doesn’t know.

Chagas disease (American trypanosomiasis) afflicts around 8 million people in Central America. An early symptom is to awaken with swelling of the eyelids on one side that persists for weeks. But most don’t know they have Chagas until, after many years, it destroys the muscles of their esophagus, colon, or heart. It is carried by the reduviid (“kissing”) bug, already present in the U.S. Packrats are hosts to these bugs. A high rate of Chagas is being found in dogs in Texas.

Many migrants have latent tuberculosis, which can become active at any time. What happens if a case of active tuberculosis is diagnosed in the U.S.? All the patient’s contacts must be identified, tested, and followed. The persons exposed while the patient was coughing on the bus will be impossible to locate. The patient requires treatment for at least a year, with careful follow-up.

How many patients with contagious diseases and their contacts can be effectively followed by U.S. public health departments? Not very many—these agencies are already underfunded and stretched thin. How many patients with active TB can be safely treated in U.S. hospitals? Last time I checked there were only two or three negative-pressure isolation rooms in my city. And what if the disease is resistant to all antibiotics, as is occurring in many countries? In the old days, patients’ lungs were collapsed by injecting air into the chest to cause a pneumothorax. A patient I cared for at Parkland Hospital in Dallas had a caved-in chest from the removal of several ribs (a thoracoplasty) to keep his lung collapsed permanently. This won’t help disseminated TB, such as meningitis.

The public health response to contagious diseases, especially deadly untreatable ones, is to make the diagnosis, isolate the patients, and trace the contacts. This means that for migrants we need a positive identification of the person, his country of origin, and his location. But while American citizens are increasingly under surveillance, illegals often disappear without a trace.

Public health can’t deal with a horde violently storming the border. What the mainstream press doesn’t show is that 80 percent of the crowd are men, mostly of military age. The threats they pose to the health of our citizens (and that of other migrants) include violence; sexually transmitted diseases from rape (a large percentage of the women have been molested); and illicit drugs that pour through while Border Patrol agents may be changing diapers.

Rep. Ocasio-Cortez’s (D-N.Y.) 5,000 case workers won’t help, and I doubt that many would volunteer to serve. We need linguists to identify people who are lying on their asylum applications—observers from Judicial Watch identified Cuban accents. We need better laboratory facilities and public health surveillance throughout the country. And we need law enforcement to stop illegal entry. Children who were at least warm and dry in Honduras are being used as political pawns and human shields by those determined to trespass in or harm our homeland.

We need to protect children—especially our own.

We need a wall.

###

 Jane M. Orient, M.D. obtained her undergraduate degrees in chemistry and mathematics from the University of Arizona in Tucson, and her M.D. from Columbia University College of Physicians and Surgeons in 1974. She completed an internal medicine residency at Parkland Memorial Hospital and University of Arizona Affiliated Hospitals and then became an Instructor at the University of Arizona College of Medicine and a staff physician at the Tucson Veterans Administration Hospital. She has been in solo private practice since 1981 and has served as Executive Director of the Association of American Physicians and Surgeons (AAPS) since 1989. She is currently president of Doctors for Disaster Preparedness. Since 1988, she has been chairman of the Public Health Committee of the Pima County (Arizona) Medical Society. She is the author of YOUR Doctor Is Not In: Healthy Skepticism about National Healthcare, and the second through fourth editions of Sapira's Art and Science of Bedside Diagnosis published by Lippincott, Williams & Wilkins. She authored books for schoolchildren, Professor Klugimkopf’s Old-Fashioned English Grammar and Professor Klugimkopf’s Spelling Method, published by Robinson Books, and coauthored two novels published as Kindle books, Neomorts and Moonshine. More than 100 of her papers have been published in the scientific and popular literature on a variety of subjects including risk assessment, natural and technological hazards and nonhazards, and medical economics and ethics. She is the editor of AAPS News, the Doctors for Disaster Preparedness Newsletter, and Civil Defense Perspectives, and is the managing editor of the Journal of American Physicians and Surgeons.

pt Health made it to the 2018 List of Best Workplaces™ Managed by Women

7 Ways to Boost Energy Without an Energy Drink

By Dr. Niket Sonpal NYC Internist and Gastroenterologist

After seeing the news about a research study out of the University of Texas Health Center in Houston, which found the diameter of blood vessels to become “dramatically smaller” 90 minutes after consuming a 24-ounce energy drink, I decided to offer some ways to boost energy without an energy drink.

While the 24-ounces used in the study of 44 healthy, non-smokers in their 20’s, is 3 times the size of a typical 8-ounce energy drink, there is plenty of research out there that shows chugging energy drinks is not the best way to get more energized.

When we look at the levels of sugar and caffeine in these energy drinks and the habitual nature in which they are consumed, we see issues such as increased heart rate, elevated blood pressure, thickening of the blood, gastrointestinal irritation plus anxiety, sleep disruption and restlessness.

Here’s what I suggest consuming for a more sustainable and healthy way to energize.

1. Hydrate with water.

The idea is to follow the 8x8 rule. Eight ounces of water 8 times per day which adds up to a half gallon. Most people are not getting anywhere near this water intake opting for coffee, juices, sodas or energy drinks instead. I challenge my patients to try the 8x8 rule and even declare going “H20 Only.” By the third day, they notice they’re feeling more energized.

2. Exercise 30 minutes per day.

Something as simple as going for a fast-paced walk elevates heart rate and healthy blood flow. This improves stamina and gets energy flowing throughout our bodies. A lot of people claim they don’t have time to exercise which calls for creative ways to get exercise in. I had a client add dancing for 30 minutes upon her arrival from work with her 4-year-old daughter. This provided a way for both mom and daughter to get moving in a fun easy way right at home.

3. Sprinkle in chia seeds.

These low carb seeds have an energy packing blend of protein, fats, and fiber. Chia seeds regulate blood sugar, so you won’t have these spikes then drops. They deliver big time nutrients with very low calories. Loaded with antioxidants, chia seeds were a highly valuable energy staple for Mayan and Aztec warriors in ancient Mexico who consumed them knowing they would be sustained, not hungry and energized for hours and hours.

4. Eat foods rich in Omega 3 Fatty Acids.

Omega 3’s are big-time energy enhancers. Eating salmon, sea bass, tuna, oysters, shrimp, seaweed salad, walnuts, edamame, and cauliflower are just a few Omega 3 rich staples to add to the shopping list.

5. Get good quality sleep.

Many of my patients who see me for gastrointestinal issues often benefit from getting disciplined with setting a bedtime, wake time and enhancing the quality of their sleep. This could be simple things such as pre-sleep meditation with an app, removing the television from the bedroom, buying curtains that block light, setting the temperature to suit your body best, buying new sheets and even a new mattress.

Making the bedroom a comfortable haven for quality deep sleep is incredibly important. Sleep is our time to recharge and when it is disturbed, we will feel sluggish during the day.

6. Get more magnesium.

Magnesium activates adenosine triphosphate (ATP) which can be thought of like the “magic button” of energy within our cells. According to studies, about half of the people in the USA and Europe aren’t getting the recommended amount of magnesium (300 milligrams for women and 350 for men).

Interestingly, most Americans and Europeans complain of energy drains and sluggishness and typically attribute their lack of energy to busier, more demanding lifestyles. However, the problem, most commonly, is a lack of magnesium which helps us convert food into energy, create proteins from amino acids, and helps regulate our nervous system.

7. Get more B12.

Known as the “energy vitamin” it’s important to note that the only time B12 will give you energy is if you’re deficient in B12. It’s wise to get complete blood work done to see if you are in fact deficient in B12 in addition to other key vitamins and minerals.B12 is found in beef, fish, and dairy and these days more and more people are cutting red meat and dairy out of their diets.

B12 helps to make red blood cells, which carry oxygen, so when there’s a dip in red blood cell production we’re being deprived oxygen which leads to feeling run down, the first tell-tale sign of B12 deficiency. Body weakness, shortness of breath brain fog, forgetfulness and lack of focus are also symptoms. Yogurt, Swizz cheese, fortified cereals, Shiitake mushrooms, and clams are other great sources of B12.

About Dr. Niket Sonpal:

Dr. Niket Sonpal is an Adjunct Assistant Professor at Touro College of Osteopathic Medicine and Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn who specializes in Gastroenterology. He is a graduate of the Medical University of Silesia – Hope Medical Institute in Poland. After completing his residency in Internal Medicine at Lenox Hill Hospital, he was selected to be the 2013‐2014 Chief Resident at Lenox Hill Hospital–Northshore LIJ Health System. Dr. Sonpal has completed his Fellowship in Gastroenterology & Hepatology at Lenox Hill Hospital and continues his work in the field of medical student and resident test preparation. He now serves as the associate program director for the Internal Medicine Residency Program at Brookdale University medical center.

He is the co‐author for the best-selling Master the Boards: USMLE Step 2 CK, Master the Boards Step 3, And Master the Boards: Internal Medicine. He is also the Chief Operating Officer for Medquest Test Prep, Director of Medical Education for Picmonic Test Prep, and a recognized expert on medical test prep.

CBD has become increasingly popular as more and more companies market it to the health and wellness crowd. Some are even calling it the "new kale." However, product options are seemingly endless and deciding what to purchase can be paralyzing.  Also, many of the CBD products that have trickled down to the consumer market are poorly labeled and have extremely low doses of CBD. So what works and what doesn't?  What's quality and what's not?

We decided to consult with one of the only consumer-based review websites for hemp products, Tortus Mountain, to recommend 5 CBD products that actually work.

1. Evolved Alchemy - Hemp Synergy Blends: This company uses spagyric extraction to create a formula that keeps you charged and on your toes. Signature Blends are made with 100% organic or wildcrafted herbs. By combining some of the most powerful and traditionally used herbs with the spagyric process, Evolved Alchemy creates something not found anywhere else. http://www.evolvedalchemy.com/

2. SteepFuze - Coffee: SteepFuze is a gourmet small-batch infused coffee and tea company. They partner with specialty local coffee roasters and tea importers to craft whole bean coffees and loose leaf teas infused with full-spectrum CBD extract derived from Certified Organic hemp grown outdoors in Colorado. Some people seem to find it helps with "coffee jitters," too.  https://www.steepfuze.com/

3. Pure Kind Botanicals - Menstrual Relief: All natural, sustainable ingredients for your period and your health. Signature full-spectrum CBD hemp extract infused with organic and wildcrafted botanicals to relieve common menstrual pain and discomfort. Try Menstrual Relief Plus for severe symptoms or issues associated with endometriosis, PCOS, fibroids etc. https://www.purekindbotanicals.com/

4. Evo Hemp - HempX CBD Extract:  This is a good foundational CBD product to take daily. It is made with organic ingredients and has no added flavorings.  This versatile formula can also be used on the skin because it’s unflavored and the carrier oil is hempseed oil, which is one of your skin’s favorite foods.  A piece of every HempX purchase goes to White Plume Hemp to continue building a hemp industry on the Pine Ridge Reservation, the poorest community in the U.S. https://evohemp.com

5. UnCanny Wellness - Barista Blend CBD Powder:  The Barista Blend contains a signature high-bioavailability, water-soluble CBD powder. It’s designed to easily infuse into your morning coffee or afternoon latte. This unique microencapsulated hemp extract powder has up to 10x better absorption in the stomach than oil-based extracts, and really is the best choice for infusing any of your favorite drinks and foods. https://uncannywellness.com/

Cycling in the City: How to Stay Safe While Training for a Triathlon

Making the decision to train for a triathlon is a big commitment. The training that goes into this journey is both grueling and time-consuming. The cycling portion can also be dangerous, particularly in the city, if not executed with safety in mind. Here are five tips to consider when cycling in the city as part of a triathlon training plan:

Remain Focused and Alert

There are many distractions that cyclists need to avoid while out on a ride. Listening to music is a major distraction because the rider is not able to fully hear what is going on around them. The ability to hear is one of the most important tools while out on the road so it is wise to not negate that benefit with loud music. Using a phone is also not recommended. Just like driving, the distraction of a phone can be extremely hazardous and should always be avoided.

Follow Road Protocol

Although it may be tempting to think that cyclists are invincible out there on the roads, following the proper road protocol and rules will go a long way in preventing accidents. Examples of proper safety practices include riding in designated bike lanes, using hand signals to indicate turns, and using crosswalks to cross streets. Not only will this ensure a safer ride, but it will also keep harmony on the road between the cyclists and the drivers.

Light It Up

Lights and reflective gear should be a cyclist's best friends while out on the road with a bike. A pair of lights on the front and rear of the bike is a good idea if they will be frequently cycling during the hours of dusk or dawn. Reflective clothing is important at any time of the day.

What to Do in an Accident

Should a cyclist be involved in an accident, it is critical to collect all of the important contact and insurance information from all parties involved. Do not forget to also get the contact information from any possible witnesses. Contacting a personal injury attorney is recommended if anybody suffers any type of physical or mental hardship as a result of the accident.

Gear Up

If there is one rule to follow when training for a triathlon, it is to gear up for the bike ride. The proper helmet, biking clothing, and warning bell are essential to safe cycling.

Taking on a triathlon is an exhilarating and rewarding experience. Staying safe while on the road will ensure the best possible experience while delivering the athlete across the finish line.

About the Author: Lizzie Weakley is a freelance writer from Columbus, Ohio. She went to college at The Ohio State University, where she studied communications. In her free time, she enjoys the outdoors and long walks in the park with her husky, Snowball. To those who have been in an accident, she recommends hiring a personal injury attorney.

Enstilar® is now covered by the Alberta Drug Benefit List for Adults with Psoriasis Vulgaris