Health Strategy
Chapter 5 – Stumbling blocks made easy
One of the many strategies that we developed at the Institute that enabled us to almost triple our weight-loss success rate was to focus on what we started calling “stumbling blocks”. These are all the conditions that make dietary control a real struggle, if not impossible. Most people gain weight because they eat too much. This could just simply be from bad eating habits, but often stems from emotional and medical conditions that make appetite control very difficult. Our research proved that a large number of overweight individuals were overweight because of undiagnosed medical conditions such as the Binge Eating disorder, Attention Deficit Disorder and other mood disorders. Continual hunger, aggravated by low blood sugar, lower levels of dietary compliance and motivation for everyone. Giving someone with many stumbling blocks a meal-plan of whatever kind without assisting them with their specific stumbling blocks, is like sending them to sea in a rickety old ship. They’ll leave the harbour but won’t get far out at sea.
By implementing a remedial solution to your specific stumbling block, you minimise its disruptive influence, making it far easier for you to maintain the discipline that you will need to achieve success.
These are the common stumbling blocks to watch out for:
1) Hunger
Hunger and its opposite, satiety, are controlled by two small chemical centres next to each other in the brain that are highly responsive to outside stimuli. If, for example, you electronically stimulate the feeding centre of an animal with an electrode, it immediately causes the animal to start eating voraciously. If you stimulate the satiety centre of the same animal the very next moment, totally the opposite happens, namely, that it causes an immediate and total lack of appetite, even if the animal has not eaten for days and food is abundant. Humans are no different.
When glucose levels in the bloodstream fall below a certain level, the feeding centre switches on and you develop a strong urge to search and find food to eat. When the glucose level is high, on the other hand, the satiety centre switches on and makes you lose all interest in food.
Besides your brain, your stomach also plays a role in the regulation of appetite. We all know that our stomachs sometimes ‘talk to us’, sometimes so loudly that other people can hear them. If one has not had food for a while, the stomach undergoes a series of rhythmic contractions, which present as gnawing, cramp-like sensations in the pit of the stomach. These are commonly referred to as ‘hunger pangs’. The hungry person also becomes more tense and restless. Once the stomach becomes distended or filled with food, signals from the stomach suppress the feeding centre in the brain, thereby reducing the desire to eat. This mechanism is controlled by nerves which link the stomach with the feeding centre, as well as various chemical messengers, the dominant player being the hormone cholecystokinen, released by the intestines when food enters the stomach.
Step 1
Start your programme by following your C.A.P.E Meal Plan. It has specifically been designed to balance your blood sugar levels and may be sufficient to control your hunger. If, however, you are used to eating large volumes of food, your stomach may take a while to adjust accordingly. Be patient and see if your hunger disappears. Drink a cup of tea or coffee when you get hungry in between meals. (Artificial sweeteners are okay in moderation). The good news is that hunger tells you that you are burning fat and that’s exactly what you want.
Step 2
Still feeling hungry? Then eat a small snack before you become hungry, and not when you are already starving. This means that you will have to become more aware of when your hunger usually sets in. Most people have a fixed time when they begin to feel hungry, for example, late afternoon. Be sensible with your snack or you will destroy your diet, and choose items from your C.A.P.E Meal Plan snack list. If this is not sufficient, drink two to three glasses of water. By extending your stomach, chemical messengers are sent to your feeding centre to switch it off.
Step 3
Still hungry? Then you will need an appetite suppressant. This is discussed in greater detail in Chapter 9: Medication made easy.
2) Low Blood Sugar
If glucose suddenly enters the bloodstream, the body immediately responds by releasing insulin. By fulfilling its task as gatekeeper, insulin quickly ensures that all new glucose molecules are packed away inside the body’s cells. This enables the cells to either use glucose immediately, or store some for later use in a specialised “pantry” in the form of a more compact energy molecule called glycogen.
After a meal, when the intestines are empty and blood glucose levels start dropping, another hormone called glucagon stimulates the release of glucose from the “glycogen pantries”. Many other hormones also play a role, including growth hormone, cortisol and adrenaline. Their combined effect ensures that blood glucose levels are rapidly restored. But, as usual, things are sometimes not as simple as that.
If a large quantity of glucose suddenly enters the system, a large amount of insulin is released. This ensures that all glucose molecules are rapidly removed from the bloodstream. Blood insulin levels, however, do not immediately adjust to lowering blood sugar levels, as the duration of insulin’s action continues for a while longer, even after glucose levels have been normalised. This causes blood sugar levels to drop below normal levels.
Brain cells contain no energy pantries and are totally dependent on a continuous supply of glucose from the bloodstream. The first symptoms that are caused by low blood sugar therefore happen in your head. Lack of concentration, tiredness and drowsiness are immediate signs. As the condition worsens, adrenaline is released by the adrenal glands, making you irritable and short tempered. You may also start to tremble and even perspire in severe cases. A strong desire to eat develops and sugar cravings are common.
Step 1
Resist the urge to eat something sweet like a chocolate bar or sugary drink. Although it may be tempting to relieve your symptoms as quickly as you can, the reality is that the same cycle will take place within a few hours. This is the reason why so many people are hooked on sugar.
Step 2
Eat a small snack, preferably more protein based, and wait for the symptoms to settle. Your body should adjust within a week.
Step 3
Buy AntaGolin. AntaGolin contains a blend of plant-derived phytochemical ingredients that combats insulin resistance and optimises blood-sugar metabolism. This unique combination supports multiple pathways involved in the input, output and processing of sugars in the body and the optimal regulation of metabolism. https://www.mnilifestyle.co.za/our-products/
3) Compulsive overeating
Everyone has problems with dietary self-control. There is an important reason for this – for survival purposes we have all been genetically programmed to eat more than we need. Food also comforts us, especially on a day when we are down in the dumps. Sometimes, however, we lose control.
The Binge Eating Disorder is a well-known medical condition that affects about 2 percent of the general population and 8 percent of people with a weight problem. It is characterised by bouts of compulsive overeating during which large amounts of food are consumed with little control over the process and a general inability to stop. People who do so are often not even particularly hungry and feel driven by a strong emotional compulsion to eat. After the event, feelings of guilt, despondency and self-contempt follow.
The Night Eating Syndrome is a variation of the Binge Eating Disorder and takes place in the evenings, usually after a normal supper has been consumed. Various snacks, including leftovers, are consumed, often in great quantities. Sufferers also report mood disturbances and have difficulty with sleeping.
Could you perhaps be suffering from a compulsive overeating syndrome?
If Yes, then please complete the following questionnaire
If No, then skip this section and proceed to stumbling block 4.
How to interpret your score:
Your score:
0-7 Insignificant interference level
8-29 Moderate interference level
30 + Severe interference level
Step 1 - Avoid temptation
You’re much more likely to overeat if you have junk food, desserts, ice-cream and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of foods that you are prone to overeat. Do not buy any more snacks and do not shop when you are hungry.
Step 2 - Use Diagram B
Diagram B is based on a standard psychotherapeutic technique called cognitive behavioural therapy. It helps you to think differently by giving you the opportunity to challenge your own thoughts before you act. By using a more appropriate thought, you are able to remain in control of your behaviour. You will need to drum it into your head by reading it at least a hundred times before this new way of thinking becomes a permanent habit.
Diagram B
How to combat severe compulsive overeating:
Step 3 - Consider therapy
In addition to Diagram B, cognitive behavioural therapy done with a therapist focuses in much greater detail on the chain of thoughts that leads to the triggering of binge eating behaviour. One of the main goals is for you to become more self-aware and find out how you use food to deal with difficult emotions. Your therapist may ask you to keep a food diary in relation to your thoughts. Once the triggers have been identified, you can consciously work on ways to avoid or control them.
Interpersonal psychotherapy focuses on relationship problems that could contribute to compulsive eating. A therapist can help you improve your communication skills in order to develop more effective relationships with family members and friends. When you learn to relate better to others and get more emotional support, the compulsion to binge becomes less and is easier to resist.
Step 4 - Discuss the role of medication with your doctor.
A number of prescription medications assist with the controlling of binge eating disorder. Studies have shown that medication reduces the frequency of binge eating episodes, improves body mass index and speeds up weight loss. Although drug research for binge eating is still in its early stages and more studies are needed, at the Institute we have been very satisfied with the results that many of our patients have achieved with the help of medication.
When clients hear that they may have to take medication that works by controlling brain circuitry, their first reaction is that of concern about the potential side effects. Many refuse to even to consider it. On the other hand, if you never experiment with medication, you will also never know whether or not it will work for you. Let’s assume the worst case scenario: you take a certain product which gives you side effects. This is by no means the end of the world and all you have to do is stop the product and your side effects will disappear.
At least you will have taken a pro-active step towards finding a solution to your problem, rather than doing nothing about it. The following classes of medications are effective:
Antidepressants – Research shows that a class of antidepressants known as the selective serotonin reuptake inhibitors (SSRIs) decreases binge eating disorder episodes and allows you to take charge of your life. If a normal dosage is not effective, don’t be concerned. Many individuals only respond to a much higher dosage, and your doctor will assist you in getting the dosage correct, or may refer you to a colleague, who specialises in the treatment of binge eating disorder.
Appetite suppressants – Studies on the appetite-suppressing drugs indicate that it reduces the number of binge eating episodes and promotes weight loss. We have also found some of the other central working appetite suppressants very effective.
Natural solution – NeuroVance
NeuroVance enhances separate but interconnected components of brain function, thereby giving your brain an improved physiological advantage. Besides providing the essential agents required for brain cell development, it also supplies natural agents that neutralise the by-products of brain metabolism, improves blood flow to the brain, stimulates nerve transmission and regulates mood. NeuroVance can be taken in conjunction with tranquillisers, sleeping tablets and antidepressants, and can be used by adults and children. No prescription is required.
4) Impulsive overeating
The ability to stay focused on a specific task varies from person to person and is dependent on many factors. The level of enthusiasm for the task, its importance and the person’s state of mind, as well as other interference factors, all play a role. All of us are affected by these factors, but some individuals have the disadvantage of being so easily distracted that they regularly lose focus on their tasks and sometimes tend to act impulsively.
The Attention Deficit Hyperactivity Disorder (ADHD) is a well-known medical condition and presents with a lesser ability to focus and a tendency to become easily distracted. If present, it always proves to be a major stumbling block in the struggle to control weight. Healthy dietary regulation requires organisation and planning, two areas of cognitive functioning that are typically difficult for those with a tendency towards ADHD.
Could you perhaps be suffering from an impulsive overeating syndrome?
If Yes, then please complete the following questionnaire.
If No, then skip this section and proceed to stumbling block 5.
How to interpret your score:
Your score:
0-9 Insignificant interference level
10-24 Moderate interference level
25 + Severe interference level
Step 1 - Don’t fight your nature, work with it.
Learn to control your weight in a way that suits your nature. Don’t overcomplicate your programme or obsess about the finer details of your weight-loss strategy. Be open to new ideas that will make it easier for you to succeed and harder to fail. Don’t put temptation in your path and then expect to control your impulses, for example, a fridge stockpiled with junk food and snacks. Make sure that you have a healthy snack around for times when hunger strikes.
Step 2 - Take one day at a time.
You may not be good with long-term planning and keeping lists. If so, don’t do it and don’t attempt perfection. Be as creative as you can and invent your own system within the MNI solution. You can make your C.A.P.E Meal Plan more visual by copying it to colourful stick-on pads that you can stick all over your fridge or workspace in a way that will make sense to you. Use different colours to indicate different mealtimes like breakfast and lunch and swap them around if it suits you better. This way, your programme will become more flexible and you will not be bogged down by rules that you may find difficult to adhere to.
Your programme must also make allowances for patterns such as forgetfulness or lateness. This will involve keeping foods with a longer shelf life in stock at the office or home for days when you’re planning falls apart because of lateness, forgetfulness or stress. These foods should not be sweets or chocolates, but rather items such as a protein bar, sunflower seeds, dried fruit, yogurt, unsalted nuts and fresh fruit.
Step 3 - Become more self-aware.
Good eating habits require self-awareness - awareness of when you are hungry as well as when you are full. Many people with ADHD report that they skip meals because they are busy or become distracted, only to become so hungry that they swing in the opposite direction, overeating well beyond the point of reasonable intake. If you find the day slips past without your noticing, stick colourful messages as reminders in places where you will see them, like your desk, monitor, bathroom, passage, etc.
Step 4 - Don’t multi-task when you eat.
You may find that your usual style involves doing many different tasks at the same time. You may also find that you don’t finish many of these in the end. When it comes to eating, stop all other activities and allow yourself enough time to finish your meal. Multi-tasking when you eat means that you lose focus and control.
Step 5 - Use problem-solving techniques if something isn’t working.
Don’t exaggerate failure or forgetfulness. Get back on your horse when you fall off and be tolerant with yourself. Old habits are hard to break and new habits take time to develop. Examine the evidence; there is a reason for as well as a solution to your setback.
How to combat severe impulsive overeating:
Follow Step 1 - 5
Don’t fight your nature, work with it.
Step 6 - Discuss medication with your doctor.
In spite of many exaggerated and one-sided reports regarding the side effects of medication in this category, the truth is that stimulant medication for ADHD often works very well. At the Institute we have found that stimulants, by enhancing the executive functions of the brain, help individuals with ADHD in many ways. Not only do they become better self-observers; they also become more consistent in their ability to self-regulate, plan and control their eating patterns. In addition, appetite suppression is also a common side effect of stimulant medication, an added advantage if you are trying to lose weight.
5) Depression
Every person has times during which he or she feels sad, down in the dumps and miserable. These moods are perfectly normal, especially during difficult or stressful times. Depression, however, is diagnosed if feelings of negativity and despair come far too easily and stay for too long. They make you lose interest in the things you like. Life starts losing its purpose and fun seems hard to find.
There is always a link between our mood and how we see ourselves. Being overweight influences our self-esteem and makes us feel more negative about life in general. Depression also drains our energy and enthusiasm, especially when it comes to doing exercise and sticking to a diet.
Could you perhaps be suffering from a degree of depression?
If Yes, then please complete the following questionnaire.
If No, then skip this section and proceed to stumbling block 6.
How to interpret your score:
Your score:
0-10 Insignificant interference level
11-31 Moderate interference level
32 + Severe interference level
Step 1 - Cultivate a mindset of hope and optimism.
Do not focus on the negative things in your life and the world around you. This can easily become a preoccupation that will enhance the feeling that you are a victim, rather than the master of your destiny. Start by counting all your many blessings, however minor they may be. We tend to take so much for granted without really appreciating what we’ve got. Do not compare yourself with people who seem to have more than you. Look at those who are far worse off than you. Practise regular acts of kindness. Besides rewarding you with many uplifting emotions in return, these will also reassure you that you are a capable and valuable member of society, someone who is needed and with a duty to fulfil.
Notice the many small things of beauty that surround us. Rely on your inner strength and core values such as integrity, honesty and courage to guide you. Do not allow yourself to become distracted by silly nonsense that is melodramatic and over-reactive.
Step 2 - Cultivate supportive relationships.
It is sometimes difficult to maintain an accurate perspective of your situation on your own, or sustain the effort required to keep your spirits high. Do not associate with negative and pessimistic people. They will criticise your efforts, belittle your accomplishments and lower your self-confidence. Happy, self-confident and positive people, on the other hand, can make the world of difference to your mood. Actively seek their company and make it easy for them to communicate with you by being a pleasant, positive person.
Step 3 - Become more self-aware.
Think about your mood. Is it “endogenous” or “reactive”, or perhaps a bit of both? Reactive depressive moods develop after an upsetting event, for example, the loss of a loved one, retrenchment, financial loss, relationship problems, etc. This type of mood is a natural reaction to a sad or traumatic event. There is usually no quick-fix approach and it will require patience and self-discipline to move forward. It is a normal part of life and we humans have had to deal with hardship and sorrow for centuries, but we are also programmed to recover with time.
Endogenous depression comes from within, often without a clear cause, usually as a result of a chemical imbalance within your brain. In many cases this form of depression will require prescription medication.
Step 4 - Lift your mood with a natural product.
NeuroVance enhances separate but interconnected components of brain function, thereby giving your brain an improved physiological advantage. Besides providing the essential agents required for brain cell development, it also supplies natural agents that neutralise the by-products of brain metabolism, improves blood flow to the brain, stimulates nerve transmission and regulates mood. NeuroVance can be taken in conjunction with tranquillisers, sleeping tablets and antidepressants, and can be used by adults
and children. No prescription is required. https://www.mnilifestyle.co.za/neurovance/
How to combat severe depression:
Follow step 1 - 4
Step 5 - Go for therapy.
Psychotherapy helps people explore the roots of depression and anxiety. These may stem from unresolved conflict situations with family members or relations, for example, or because of long-standing defensive patterns developed as a result of a tendency to avoid conflict situations, rather than confront them. Cumulatively, these unresolved issues may lead to unsatisfied needs and emotions such as despair and worthlessness.
Psychotherapy tends to work best with those who are curious to learn more about themselves and want to develop insight into the unconscious factors that contribute to their problems. Cognitive behavioural therapy, one of the many forms of psychotherapy, focuses on changing specific thought and behaviour patterns. Generally, the therapist and client will explore the issues which affect the client’s mood.
Step 6 - Consult your doctor for an opinion on medication.
There are several highly effective pharmacological treatments for depression that your doctor can recommend. Since everyone responds differently to medication, you will need to keep your doctor informed of your progress so that he/she can monitor your response and adjust your dosage or product.
6) Stress
Everyone suffers from mild forms of stress throughout life. This is normal. Situations of emotional conflict and the many new problems that life unexpectedly delivers, all contribute to our stress levels. Stress is also present when we experience inner conflict between what we want to achieve and what our subconscious mind believes will prevent us from doing so. Our minds keep on warning us of every possible thing that can go wrong.
Energy is always needed to accomplish your goals. Stress, however, consumes energy, making you lose focus and give up on your goals.
Could you perhaps be suffering from a degree of stress?
If Yes, then please complete the following questionnaire.
If No, then skip this section and proceed to the next one.
How to interpret your score:
Your score:
0-10 Insignificant interference level
11-31 Moderate interference level
32 + Severe interference level
Step 1 - Cut yourself some slack.
Take a short break and move away from the immediate problem that causes your stress. This will allow you to reframe your mindset. It will also give you the opportunity to develop a different perspective of the problem. Go out, take a stroll or occupy yourself with another task. Listen to some music. Phone someone. Only when you are successfully distracted, will you be able to break the irritating cycle of continual mental dialogue, in which the same thoughts and fears mill around in your head in a never-ending merry-go-round that only consumes your energy.
Step 2 - Think about the problem when your mind is at peace.
Once you have calmed down, focus on how to think positively about the problem. Consider the best case scenario first and then move backwards from there. Fear and worry turn all of us into pessimists. Pessimists lose hope and try to justify failure. Do not allow yourself to follow this self-destructive route. Choose a different path, not the one your emotional mind would like to take.
Step 3 - Change your point of view.
Instead of becoming self-absorbed, introspective and isolated, broaden your scope by focusing on other people. How would they see your problem from their perspective? What would they do to solve it? Anxiety can be so overwhelming that it makes us short tempered and irritable. Nobody deserves that sort of treatment from anyone. Protect others from it, especially those that are close to you. Distressing others with your negative mindset will only set you back a good few steps.
Step 4 - Ask for help.
We live in a web of relationships with family, co-workers, friends and healthcare providers. People who draw strength from these relationships are able to tackle challenges that they would not be able to master on their own. Problems never seem so overwhelming when you share them with others. Enlisting support is quite simple - all you have to do is to ask.
Some people act as advisers and provide you with information, either in your personal or professional life. Others act as catalysts to bring out the best in you; some applaud your successes with you and others support or nurture you when times are tough. Contacts provide you with information, advice or leads, and are able to connect you with other people who are able to help you sort out your problems. It is unrealistic to expect this kind of support from only one person. Think about what you need and then actively seek the company of those people who can help you answer your questions.
Step 5 - Confront the situation when you are ready.
Try not to ignore a problem. It will not go away, and usually simmers in the background, making you more anxious on a sub-conscious level. Develop better ways to deal with your problems and listen to the advice that has been given to you. Do not exaggerate the problem. Control all strong emotions and try and remain objective and positive. Maintain your integrity, mind your manners and never compromise your moral principles.
Step 6 - Give your brain a competitive edge.
Stress alters the chemistry of your body quite significantly. Many hormones are released through stress that activate various biochemical processes, each process naturally consuming energy and producing toxic by-products that slowly accumulate in your system. It is therefore not surprising that mental exhaustion, irritability, mood swings and forgetfulness are all common symptoms of a brain working in overdrive.
The first step towards optimising brain function is to follow a proper, wholesome diet. Fresh fruit and vegetables must be consumed daily and the intake of toxic substances like alcohol and tobacco smoke must be minimised. Exercise is a wonderful and natural way of relieving both stress and depression and cleansing your system. There are also many nutrients and natural, herbal agents that are known to assist mental functions such as memory, concentration, alertness and recall. NeuroVance, especially formulated to give your brain a competitive edge, enhances separate but interconnected components of brain function, thereby giving your brain an improved physiological advantage during stressful periods. Besides providing the essential agents required for brain cell development, it also supplies natural agents that neutralise the by-products of brain metabolism, improves blood flow to the brain, stimulates nerve transmission and regulates mood.
Besides alleviating stress and depression, NeuroVance also improves concentration and levels of alertness, enabling you to cope with stress better. NeuroVance can be taken in conjunction with tranquillisers, sleeping tablets and antidepressants, and can be used by adults and children. No prescription is required. https://www.mnilifestyle.co.za/neurovance/
How to combat severe stress:
Follow step 1 - 6
Step 7 - Consult your doctor.
There are several highly effective pharmacological treatments for stress and anxiety disorders. You may also benefit from psychotherapy. Please consult your doctor for more information.
What you need to remember:
Do not take a stumbling block along with you on your weight-loss journey; the road is difficult enough as it is.
Index
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