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HELENCHRISTINE's Recent Blog Entries

Gabriel Method

Wednesday, September 10, 2014

I called in on Jon Gabriel's blog talk radio for some help. bellow are his recommendations and the suggestions by a friend of his. I wanted to have them here to refer to in the future. This is what I wrote to his friend:

"I feel like I've following all Jon's recommendations for the last 8 months, but I'm feeling stuck, more fatigued and was looking for more suggestions on what else I could be doing to get energy, health, vitality and lose the 40 lbs I still have on me. He said a name was coming to him, and it was your name. I remembered you right away from your testimonial video which I saw back in Feb.. I watched it a couple of times as your story touched me.

Here's a little history of myself: I'm a stay-at-home, homeschooling Mom with 5 children. I've had a happy life with no traumas (except for a move from one country to another when I was 13). I gained 60 lbs with each pregnancy and was able to lose it within 2 years after each of the first 3 babies. Life was a lot more stressful after the 4th baby and it took me 6 years to lose the weight. Then we had a surprise baby when I was 43. That baby didn't sleep well until he was 4, so I didn't sleep well either until he was 4. He just turned 5 and I still have my 40 lbs to lose. I have been adding the healthy foods to my diet since Feb, but even before that. I gave up sugar 2 1/2 years ago and have been eating flax for many years and taking probiotics. I've been staying away from wheat. I still eat yogurt, kefir and cottage cheese, so I do have some dairy. Raw dairy is possible but very costly. It is beyond our reach right now. I do listen to some of Jon's visualizations, especially after I do school with a couple of the kids and need a break to rejuvinate before I work with the others. I started doing yoga for 20 minutes every morning. I started painting with watercolors again, sewing, making jewelry. I started a blog. I studied style on my own with books and the internet and feel like an expert on myself, my colors and styles. I feel more tired now than I did 6-8 months ago. I start to fade by 3pm and by 5pm am not worth much. I sleep 11-6, sometimes a little more. Also, since the last baby, my immune system has weakened and if I have a stressful event, like travelling to visit my parents (they are nice but it is a 24 hour drive each way), every holiday and Birthday, etc.. my immune system goes down and I get hives, my gums swell, and/or pink eye. High doses of vitamin C is the only thing I've found to help restore the balance and within 2 weeks I am usually better. I do some strength training and some intervals. I am 48 and seem to be entering peri-menopause but still have regular periods, just miss about 1 a year. Jon said this will slow my weight loss down and that it may take me 2 more years to lose the weight. My kids are much older than yours and I am much older than you! They are ages 17, 15, 13, 11 and 5 (4 boys and 1 girl). We want them to live happy and to be fulfilled. We are Christians. Jon said that anything that makes my spirit feel lighter will make my body lighter... lighter foods, lighter thoughts, things that replenish my spirit. So, I'm thinking it means I need to turn to my God and let Him carry my burdens and soak in His love for me. I always picture God as the light in Jon's visualizations. My kids are older and the older ones can watch the younger ones if I need time to myself, but often they are busy with their own interests and I can have a lot of time to myself if I want to. Like now, I am in my pretty little bedroom writing to you. Some are sleeping and 2 are on the computer together. I am sorry to take up so much of your time with my long story. I would appreciate any advice you can offer. I think Jon has good intuition with his callers, so when he mentioned I should contact you I was very happy to do so. I thought I saw that you are a narrative therapist? Is that using story to help people? I am a (retired) music therapist, using music to help people. I worked with Alzheimer's patients for 5 years before we had children and then stayed home with them. I have not started playing music again. I was never very good at making music... a little singing, a little piano, a little guitar, a little oboe, I loved playing the recorder. It was enough to reach my patients, but not enough to play in church, or perform in any way. Music has not bubbled out of me for a good 10 years at least. I do enjoy listening to music but don't often do it. The kids have their own music and it is usually blasting through the house. I don't often get a chance to put my music on. I wear headphones and listen to my iPod when I'm doing house cleaning and laundry or riding the exercise bike, but I seem to be drawn to programs like Jon's blog talk radio programs instead of music. OK, dear. Thank you for listening to me. You are beautiful and you have a beautiful family. Thank you. Helen

Here is her response:

Hi Helen, I have just read your message again, and will share with you my thoughts. I believe one of the keys to my weight loss success has been opening to my spiritual path. I certainly would recommended you embrace your spirituality and connection to God as a means to lift you and raise your vibration. Whenever i let the busyness of life overshadow my spiritual practices, I notice a 'heaviness' returning. You wrote 'So, I'm thinking it means I need to turn to my God and let Him carry my burdens and soak in His love for me. I always picture God as the light in Jon's visualizations.' This is your own wisdom coming through.

Four years without good sleep is a long time - having had 5 babies in 6 years, I totally know how that feels! You have only begun getting adequate rest in the past year, and it can take time for our bodies to trust that the 'sleep famine' is truly over! Rest, rest, rest. If you can take a nap in the afternoon - do it! Even for 20 or 30 mins. This is going to give your body the sense that sleep has not only returned, but is in abundance. I would also recommend you go to sleep earlier at night. We get our most restorative sleep in the hours before midnight. If it is at all possible to get to sleep by 10, it could make a real difference to your tiredness.

The fact that you have been adding all the good foods to your diet, and are more tired than ever suggests to me that there may be some food allergies worth looking in to. Do you think you could drop all dairy for a little while to test out your tolerance to it? Try going dairy free for 2-4 weeks and just see if this has any impact on your fatigue. I personally find dairy of any kind very inflammatory, and stay right away from it. Raw milk is easy and affordable here, so my children have that - my allergy is such that I can't even tolerate that, although I have friends who can tolerate it fine, but react badly to regular milk products.

Also, could you try switching flax for chia seeds for a little while? I have an issue with estrogen dominance, and flax can be estrogenizing, so I avoid it and prefer chia. Particularly if you are going in to peri-meopause - it might be worth trying the switch to see if it has any effect.

Another piece if inner wisdom I read from your message was that 'music hasn't bubbled out of me for 10 years.' Irrespective of how accomplished you were - did creating music make you feel alive? joyful? Often we lay down some of the things that nourished our soul when we have children because there is so much else to do - I did that with painting. Perhaps it is time to bring music closer to you?

Above all, what I want to ask you is this - are all the things you are doing for yourself right now about self love, nuturance and acceptance just as you are in this moment? Do all the activities you are doing in service of getting back to your preferred weight fill you with joy and a sense of self love? If not - then this is the area of greatest importance.

Sometimes less is more - a gentle walk in beauty, a quiet nap in the sun - for mothers like us who are so busy all the time - doing 'nothing' can be highly generative!!

I can hear from your message that you have a good sense of inner wisdom, and I would encourage you to really listen in to what your body is trying to tell you. Jon teaches us that we speak to our body in images, I would add that our body speaks to us in symptoms. If we can become a compassionate witness to these exquisite bodies of ours, and really listen for the clues it gives us, and respond to its needs in the way we respond to and nurture our children, we can find a place of balance and peace.

As you send out your intent to really listen to your body wisdom, things will start coming through to you (keep a notebook handy). Insights will arise, certain books/ talks/ articles will catch your eye. You will begin to piece together the puzzle of your perfect health and wellness needs. Jon can give you pieces of that puzzle, I can offer others, but it is ultimately your own wisdom and discernment that will find its perfect pathway.

These are my initial reflections, and I hope they are helpful to you in some way. I could ask a lot of questions to get a clearer picture of what is going on for you, and offer more ideas/possibilities and solutions. But these are my initial thoughts, based on what you have told me. I am not a certified GM coach, just another friend walking a similar path, so please take what is useful and leave what doesn't resonate with you.

As you mentioned, I am a Narrative therapist, which is a form of counselling that honors you as the expert in your own story - and is based upon the idea that we create meaning in our lives through the way in which we story our experience. There are many ways to story our lives, and I support people to mine the landscape of their experience for the jewels that will nourish their sense of self and open up possibilities that were not apparent before.

I offer coaching via skype to people who would like ongoing support. Some come to me through my involvement with the Gabriel method, and others come to me in other ways and for different reasons. I am a family therapist by day, and a life coach by night! I only mention this in case you feel you would like me to assist you more (it's so much better to talk than type!!) As a single parent of 5, who has struggled at times to afford the support that I need, it's important to me that I remain within reach to the people who seek my support. A 1 hour skype call with me is $60 NZD (which works out to about $50 U.S) and a 30 min call is $40 NZD.
I am happy to continue to chat with you via fb messages, but if you want to set up a skype call, we can do that too!
I hope this helps, and I wish you peace in your journey

Kindest Wishes

This thoughtful response touched my heart. I will treasure it and apply her suggestions as I feel able. I thought it might be helpful to others as well.



Book Review: The 100 by Jorge Cruise

Friday, May 09, 2014

I just skimmed through most of the book, spending time reading what interested me. The goal in this plan is to keep the sugar calories you eat a day to 100. If that is too hard, keeping the sugar calories under 300 will still produce weight loss. You can alternate, eating 100 sugar calories from Mon.-Fri. and then eating 300 sugar calories on Sat. and Sun., or any variety of alternations. Some foods can be viewed as free food but still need to be eaten in moderation. Keeping the sugar calories low will keep insulin at low levels, which means you can burn fat at higher rates for more hours each day.

To find out how many sugar calories are in a food, look up the carb grams in the food and multiply it by 4.

Free foods (0 sugar calories):

Chicken, turkey, eggs, fish/seafood, beef, pork, veal, lamb...all types of meat, including tofu.

Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bell pepper/red, bok choy, broccoli, Brussels sprouts, cabbage, celery, Swiss chard, collards, white corn, cucumber, eggplant, endive, fennel, onions, kale, lettuce, mushrooms, mustard greens, okra, jalapeno peppers, Serrano pepper, dill pickles, radicchio, radishes, scallions, seaweed, shallots, snap peas, spinach, summer squash, turnip greens, watercress, and zucchini.

Herbs and spices: basil, chives, cilantro, garlic, ginger, parsley, pepper, peppermint, salt, thyme.

Fats: animal fats, avocado oil, coconut oil, flaxseed oil, Barlean's Omega Swirl Flax Oil, butter, ghee, olive oil, saturated fats, sesame oil and walnut oil.

Dairy products: All cheeses, almond milk (unsweetened), coconut milk (unsweetened), FAGE Total Greek Yogurt, half and half, sour cream, soy milk (unsweetened) and whipped cream.

Other: almond flour, almonds, avocado, baking powder, baking soda, Barlean's Forti-Flax, Brazil nuts, cashews, coffee (black), espresso, lemon, lime, macadamia nuts, mayonnaise, mustard, onion, pine nuts, stevia, pumpkin seeds, sesame seeds, soy sauce, sparkling water, sunflower seeds, tea (unsweetened), tomato, vinegar and water.

Sugar Calories:

Dairy: 8 oz milk: 50; nonfat dry milk: 12; 8 oz rice milk: 92; 8 oz soy milk: 32; 6 oz yogurt: 52.

Legumes (cooked): 1/2 cup: black beans: 92; Baked beans: 116; chickpeas/garbanzo beans: 65, edamame (shelled soybeans): 40; green beans: 16, kidney beans: 80; lentils: 80, Pinto beans: 88. 1 TBSP hummus: 8.

Breads and tortillas: bagel: 224; slice whole grain bread: 60; slice whole wheat bread: 88; hamburger bun: 72; hamburger bun/ sprouted whole grain: 136; 4" pancake: 60; whole wheat pita: 62; small dinner roll: 52; 6"corn tortilla: 23; 6" flour tortilla: 64; organic whole wheat wrap: 80; 4" waffle:60.

Pasta (1/2 cup cooked): whole wheat penne: 104; whole wheat spaghetti: 76; whole wheat spirals: 75.

Cereals and grains:

1/2 cup serving: white rice, cooked: 88; brown rice, cooked: 92; Ezekiel 4:9 whole grain cereal: 160; couscous, cooked: 73; Granola: 160; Jasmine rice, cooked: 106

3/4 cup serving: Cheerios: 72, Uncle Sam's Cereal: 152; Total: 92; Wheaties: 88; Ezekiel 4:9 cereal/ whole grain ground flax: 222;

1/4 cup serving: Corn muffin mix, "Jiffy" 108; Dry steel cut oats: 108

Vegetables: 1 cup turnip cubes:34; 3/4 cup vegetable blend: 20; 1/2 cup yellow corn: 58; large fries (fast food) 260; 1 medium potato: 146; 1/2 cup of winter squash or acorn squash: 75; 1/2 cup winter squash/butternut: 43; 1 cup rutabaga cubed: 58; 1/2 cup yam: 75; 1 medium sweet potato: 92.

Fruits: Keep fruits to no more than 2 per day. 1 apple: 99; 1 apricot: 16; 1 banana: 108; 1/2 cup blackberries: 29; 1/2 cup blueberries: 43; 1 wedge cantaloupe: 19; 9 cherries: 47; 1/4 cup dried bananas: 240; 1 wedge honeydew: 46; 1 kiwi: 40; 1/2 cup mango sliced: 52; 1 small orange: 45; 1 peach: 59;1 pear: 92; 1/2 cup diced pineapple: 43; 1 plum: 30; 1 cup raspberries: 59; 1/2 grapefruit: 21; 1/2 cup strawberries: 26; 1 tangerine: 47; 1 cup watermelon: 46.

Snacks and treats: 1 oz cheese puffs: 60; 1 oz chips: 76; 1 oz doritos: 68; 4 pieces intense dark chocolate, Ghiardelli: 60; dark Green and Black's chocolate, 12 pieces: 60; 4 Joseph's chocolate chip or oatmeal cookies: 52; 2 Newman's Own chocolate crème cookies: 80; 1 oz corn snack (Pirate's Booty): 72; 55 goldfish: 80; 5 Ritz crackers: 40; 6 Nabisco Wheat thin crackers: 88; Wasa crispbread: 80; granola bar:88; 1/2 cup soft serve ice cream: 70; 1 cup Kettle corn: 100; 3 cups air popped popcorn: 75; 2 rice cakes: 56; 1 oz trail mix; 45.

Beverages: I'm not listing them as I don't drink beer, wine or soda and rarely drink juice.

Condiments and Dressings: tbsp. almond butter: 13; tbsp. hot sauce: 1; tbsp. Italian dressing: 6; tbsp. ketchup:15; stevia packet: 4; tbsp. peanut butter: 13; tbsp. salsa: 4; 1/2 cup applesauce: 56;tbsp honey: 69.

I found some carb counters online that are worth checking out:





arb-counter.html (click on the highlighted areas, like fruit, etc)


  Member Comments About This Blog Post:

BENYST 6/11/2014 11:17AM

  Thanks for your insight. This is very helpful.

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LOSINGLINNDY 5/15/2014 12:51AM

    Thank you. Very helpful.

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LINDA! 5/9/2014 11:35PM

    Thank you. Very interesting!

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LYNMEINDERS 5/9/2014 6:29PM

    Thankyou so much for writing this....
It is totally amazing just how much sugar is ion what we eat......ecen things that I didn't think would ahve any sugar in them....
Thanks so much

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A Paradigm Shift

Wednesday, May 07, 2014

I've been gaining and losing the same 15 lbs. for 4 years. There is a Bible verse where God is talking to the Israelites and He says, "You've circled around this mountain long enough. Now turn and head north." That's how I feel, I'm tired of circling the mountain of weight loss and I want to turn and head south on the scale.

I have 2 things going on in my head about this weight struggle.

#1: I've been reading some amazing books about economics to my kids (by Richard Maybury). The one we are reading is all about paradigms. Paradigms are mental pictures of how the world works. We have a lot of faith in our paradigms. They are how we think, the way we understand how the world works. As we go through life we build these very complex pictures in our minds of how the world works, and we constantly refer back to them, matching incoming data against our paradigms. It's how we make sense of things. We sort incoming data to decide if it's important or not. I think our paradigms are what we believe, deeply rooted in our unconscious mind. I am thinking that our paradigms that relate to ourselves, to food and to exercise are faulty and that we need a paradigm shift in our thinking before we will see changes in our behavior (permanent weight loss). The Bible says that God uses the word of God to transform our minds. I think that reading the Bible alters your paradigm in a deep way, and so our behavior is transformed as our subconscious is altered into a Bible-centered paradigm shift. In the same way, I think we need to have a paradigm shift to alter our eating/ exercising behavior in a permanent way. It's one thing to know a lot of facts, it's another to embrace them so completely that they are part of your subconscious belief system/ paradigm. The best way to have a paradigm shift is through experience, the next best is through a word picture or story that you can relate to on an emotional level (maybe reading/ watching weight loss success stories), the worst way is by just reading.

#2 The second thing I've been thinking about is pretty much the same as #1, but it was coming at me from a different direction, at the same time as that economics book, and it was the Gabriel method. Jon Gabriel lost over 200 lbs by doing 2 things. One was to make sure he had omega 3's (in flax or chia), protein (in whey), and real food (lettuce, veggies, fruit, etc) every day. He didn't diet, he just added these things in and eventually started craving good foods and feeling satisfied with less. The other thing he did was that paradigm shift I was talking about. He used brainwave music and imagined himself thin and healthy and strong before bed and when he woke up. There is a lot of evidence that your body can actually change in response to what you are thinking. He mentions a man who had an x-ray and a spot was found in his lung and he was given 6 months to live. He died in 6 months. When they were packing away his things, they found an x-ray that was 20 years old, with the same spot in his lung. It hadn't changed, but his belief that he would die is what changed and it was a self-fulfilling prophesy.

So... I have been trying to change my eating/weight related/ exercise related paradigm by listening to recordings people have made for that purpose.... trying to change from the inside out. I recorded myself reading the Bible verses from the back of the Made to Crave book, all verses to help you with weight loss. I listen to some of the Gabriel method visualizations. I found some on youtube that I like and I used an ipod's voice memo to record them so I could listen to them on my ipod while I'm doing my daily chores.

Another thing I've been hearing about is tapping for weight loss. From a Christian standpoint, it sounded to me like something weird, but I think tapping can be another way to help change your paradigm about different things. It's adding truth to the senses, so you internalize it better.

Well, these things aren't well thought out in my mind yet, but I'm sharing my thinking process. This isn't an instant weight loss idea, but hopefully it will be a permanent one.

I uploaded the audio of myself that I listen to as I try to change my paradigm concerning eating and exercise. It is on youtube here: https://www.youtube.com/watch?v=LsCnBblGUm

Other ones that I listen to every day are these:

You can get a free upload of the Gabriel Method Evening Visualization here: http://www.thegabrielmethod.com/freecd
It is meant for people who have the book, but I've heard him on his podcast, always telling people to upload it for free, so I'm sure he wouldn't mind if you upload it without buying the book. I really enjoy it and listen to it morning and evening if I can.

I recorded the youtube ones on an ipod under "voice memos" and then downloaded it onto iTunes so I can just listen to them on my ipod nano. I can't find a way to share only audio with you, so the websites I got them from is the best I can think of.

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    Let's go south! emoticon

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Paradigm Shifts- Bob Proctor

Wednesday, May 07, 2014

I listened to Bob Proctor on www.youtube.com as my friend, Vera, recommended him to me on the subject of paradigm shifts. Here are my notes on what he said. I am just taking information in at this point, not responding:

A paradigm is a multitude of habits that control our behavior. Our paradigms are lodged in our subconscious minds. What you believe and why you believe it are paradigms. If you want to change your paradigm in an area, first recognize what your problem areas are and decide what you really want. Take a look at how you are living. See the habits that are being expressed and the results they are giving you. Then take a new idea and replace the old idea with the new idea. You change your paradigms through the repetition of new ideas. Make up your mind that you are going to follow through on this new idea. Take as many steps as you have to in order to reach your new goal. The body is an instrument of the mind. Change the mind and you change the body, it will follow the mind. We are creatures of habit. Use the potential you have with time and repetition and you will develop new habits which will enable you to make a paradigm shift. A paradigm can be changed in 2 ways: through an emotional impact or through constant space repetition. Live your dream.

You become the best in your field by doing things in a certain way. You have to be calm, confidant and self-controlled. You have to know yourself. The thoughts you think control your emotions. Your emotions control the way you act. You need to be courageous, to stand out, to be the most effective human being you can be. We become what we think, what we internalize, what we become emotionally involved in. Think great thoughts about your work, your company, your family, your church. Make up your mind that you are going to do something phenomenal in the future. Make it happen every day. Aim for better and higher each day.

The law of compensation says that the amount of money you earn is always going to be in exact ratio with 1) the need for what you do, 2) your ability to do it, 3) the difficulty there is to replace you. Be the best at what you do, every day a little better. Give it all you've got. Decide to do things in this certain way... master what you do. Keep learning about yourself, like a rose unfolding. We are in charge of how we feel.

We can listen to self-help books and we may want to follow their advice, but we will act on our paradigms, not on the new thoughts. Your paradigm controls your logic, how you use your time, your perception of situations, your effectiveness, the amount of money you earn. Your paradigm is a program that controls your life. It will be changed through the repetition of information. The repetition of an idea such as "I am so happy and grateful now that money comes to me in increasing quantities through multiple sources, on a continuous basis." Repeat it a thousand times a day for 90 days, or read the same book over and over your whole life (like the Bible), or listen to the same recording over and over again and you will make new habits and new paradigms. Write the behavior you want to eradicate on a piece of paper and its polar opposite on another. Burn the negative one as a symbolic end and write the positive one on a piece of paper, 5 times a day until it takes root and takes the power away from the negative habit. You don't break a bad habit, you replace it with a good habit. You are a creative being. Work hard, assert yourself, use your mind and imagination, decide to do something that is worth doing to you.


7 Steps to Developing Good Habits

Wednesday, May 07, 2014

I found this talk on the 7 steps to developing good habits on www.youtube.com. I now don't remember who the presenter was, but I found value in it.

1. Make a decision: Decide clearly that you are going to act in a specific way, 100% of the time, whenever that behavior is required.

2. Never allow an exception to your new habit pattern during the formative stages. Don't make excuses or rationalizations. Don't let yourself off the hook.

3. Tell others that you are going to begin practicing a particular behavior.

4. Visualize yourself behaving in a particular way in a particular situation- the more you do this, the better the results.

5. Create an affirmation that you repeat over and over to yourself. This repetition of a command to your subconscious mind dramatically increases the speed of integrating the habit. Say it before you go to sleep as well.

6. Resolve to persist in the new behavior until it feels uncomfortable not to do it.

7. Give yourself a reward of some kind for practicing the new behavior. The pleasure of the reward becomes part of the habit.

  Member Comments About This Blog Post:

ELSCO55 5/7/2014 10:09PM

    Thanks for posting

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