Upcoming Event Details

  

Total Health Concepts, LLC

 Presents…

Uncover Your Best YOU

A fresh approach to optimizing your health

Learn hands-on skills for maximizing time and energy, improving self-care and fostering personal growth!

Check out a FREE preview of our new programs

SATURDAY, MARCH 3

12-4 PM

Program previews will be held each hour, on the hour, starting at 12:00.

 Each hour will begin with a 15-minute overview of our new programs and then you will have the opportunity to break out into small groups to experience the topic areas of your choice.

Topic areas included: 

Weight Management

 Relationship Enhancement

Self-Empowerment

Nutrition

 Stress Management

   Bodywork & Relaxation Techniques

  Fitness Training 

There will be prizes, raffles, and refreshments for all! There will also be a special gift for current clients who bring a friend. So, come join us and take a positive step towards bettering your life.

Total Health Concepts, LLC

2720 Willow Drive

Vienna, VA 22181

For more information call 703-255-7012 or email  info@totalhealthconcepts.net.

The Impact of Positive Self-Esteem

 Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will spend its whole life believing that it is stupid.~ Albert Einstein

           We all think we know what positive self-esteem is… but how do you get more of it? How do you know if yours is low and if so, what to do about it?

What is self-esteem? (And what happens if you don't have it?)

        

       Self-esteem “breeds confidence, competence, a willingness to take chances, an ability to sick up for oneself, a healthy respect for others, and a sense of responsibility. Such traits are clearly desirable for personal success and social acceptability”(Brody, 1991).  While “lack of self-esteem is associated with depression, anxiety, hostility, undue indifference, difficulty in adapting to new circumstances and reluctance to make an effort” (Brody, 1991).

Where does it come from?

         
         Positive self-esteem is not an innate characteristic. We are not born with it; instead, we develop it from what we have learned. As infants we begin to form our perceptions of the world around us and of ourselves. According to Dr. Marvin Gottlieb, infants crave attention and need to be responded to. If an adult does not respond, an infant’s perception of the world becomes unfavorable. Toddlers who are pushed to excel or measure up against others developmentally learn that, as individuals, they are not good enough. Usually those individuals feel inferior about their shortcomings. In adolescence, the foundation that parents have built is tested, shaken, and challenged. Those who possess a strong sense of themselves face challenges succesfully and are able to push through difficult situations. On the other hand, those who possess an unstable foundation have a harder time dealing with upsets and failures.

Assessing your self-esteem
         One of the most popular ways researchers determine self-esteem is through the Rosenberg Self-Esteem Scale (1965). Take the questionnaire below to assess your self-esteem.

Instructions: Below is a list of statements dealing with your general feelings about yourself. If you strongly agree, note SA. If you agree with the statement, note A. If you disagree, note D. If you strongly disagree, note SD.

1.      On the whole, I am satisfied with myself.
2.*    At times, I think I am no good at all.
3.      I feel that I have a number of good qualities.
4.      I am able to do things as well as most other people.
5.*    I feel I do not have much to be proud of.
6.*    I certainly feel useless at times.
7.      I feel that I’m a person of worth, at least on an equal plane with others.
8.*    I wish I could have more respect for myself.
9.*    All in all, I am inclined to feel that I am a failure.
10.    I take a positive attitude toward myself.

Scoring: SA=3, A=2, D=1, SD=0. Items with an asterisk are reverse scored, that is, SA=0, A=1, D=2, SD=3. Sum the scores for the 10 items. The higher the score, the higher ones self esteem.

Enhancing Your Self-Esteem

         Although there are always limitations to self-repot questionnaires, Rosenberg's scale measures one's view of themselves from a global standpoint. Self-esteem may vary from situation to situation, but how you view yourself overall may impact many areas of your life. If you scored low on the above assessment, there are things you can do to improve your self-perception.

Think about these suggestions and how they can be applied to your life:

1. Consider Where Your Views Originated. Dveloping an understanding of yourself not only helps you become more aware of how you process situations, but it also enables you to be mindful of your own thoughts -- and make positive changes if necessary.

2. Learn Positive Self-Talk. Change your self-perceptions by replacing your own negative messaging with positive ones.

3. Practice Self-Care.  Join self-help groups, learn to make new lifestyle choices (Gross, 2006).

4. Experience Your Feelings. Try to feel your feelings in order to identify needs. respect how you feel and learn to rely on what you want, need, and believe (Gross, 2006).

5. End Black & White Thinking. Find balance in thought "think in shades of gray"s of gray”. Learn to interpret meanings and events in a positive way and open yourself to new opportunities (Gross, 2006).

7. Practice Being Assertive. Learn to express what you need, think, feel, and want. Be direct and honest with those around you (Gross, 2006).

8. Listen to Others. Listen to what others are saying and repeat them back, learn to be neutral in concern and hear concerns of others without becoming defensive (Gross, 2006).

9. Accept Who You Are. Self-acceptance is the key to finding happiness within yourself, and confidence in who you are.

                                                                     References

Gross, S. (2006). How To Raise Your Self-Esteem. Psych Central. Retrieved on February 13, 2012, fromhttp://psychcentral.com/lib/2006/how-to-raise-your-self-esteem/

Brody, Jane. (1991). How to Foster Self Esteem. New York Times. Retrieved on February 12, 2012, fromhttp://www.nytimes.com/1991/04/28/magazine/how-to-foster-self-esteem.html?pagewanted=all&src=pm

Self-Sabotaging Behaviors

“Self-sabotaging behavior results from the same cause, a misguided attempt to rescue ourselves.”

--- Edward Shelby 

Many of us strive every day to better ourselves, reach for higher successes, and move towards greater pursuits. However, there are times when we may find that we are getting in our own way of taking the next step or completing the task at hand. Self-sabotaging behaviors, which hinder forward progress, vary from person to person.  Self-sabotaging can appear in many forms: procrastination, over-exercising, comfort eating, self-medicating with alcohol or drugs, impulsive shopping, or (less commonly) self-injurious behaviors.  Although these behaviors differ in the degree to which they are physically harmful, they all act as obstacles to our progress.

        Most self-defeating behaviors are enacted as coping mechanisms that allow us to escape uncomfortable emotions.  When people are faced with unpleasant situations without effective coping tools, they may be drawn to those behaviors. For a short period of time, the behaviors may distract from uncomfortable feelings and lessen an emotional burden. Rather than dealing with the situation that is upsetting, sitting with uncomfortable feelings, and questioning where the feelings are coming from, some people attempt to suppress negative emotions by turning to the pleasures of food, the mood-altering states of drugs, and even to the pain from self-injurious behaviors. These tactics seem to lessen the degree of emotional overload in the moment, but in the long run, these tactics have grave consequences.

         People often do not understand what they are doing to themselves or recognize their behavior as self-sabotaging. In truth, it is hard to recognize an association between the behaviors and the long-term result because the consequences are not always immediate. For example, Becky finds out that she has a term paper due the next day and that it is worth half of her grade. This news sends her into a mode of panic and anxiety, and she becomes overly upset. In an effort to calm herself and distract from her overwhelming sense of anxiety, she mindlessly turns to food. Without conscious awareness, she finds that she has just eaten an entire bag of cookies in one sitting. While this might not be problematic if it happens on a rare occasion, frequent overeating can lead to weight gain, health consequences, depression, and body dissatisfaction. Without any other tools to cope, Becky enacted an immediate and unconscious response to stress and anxiety, which in the long term will impair her overall health and well-being.

         Although those behaviors may distract from uncomfortable feelings and often feel right in the moment, we must consciously connect them to their long-term effects. Changing the course of self-sabotaging behaviors takes practice, effort, and time... but it is well worth it.  Taking the time to understand your behaviors will deepen your own self-understanding. The first step to change is having a desire; no one changes unless they are willing and ready to do so. The next step begins with recognizing those behaviors which have become unhealthy and self-sabotaging.  This is usually done with the assistance of a trained and experienced counselor or coach. With help, it is possible to recognize the cues that lead to self-sabotaging and make a conscious effort to implement newly-learned coping tools and change previous patterns. Over time, with practice and effort, old behaviors become a thing of the past and are replaced with newer, healthier patterns.

As we always say, it is not as helpful to focus on the behavior as it is to focus on feelings that trigger the behavior. Once you deal with the real issues, behaviors are no longer our enemy.

Maintaining Motivation for Exercise

      Many people say that finding time is one of the biggest barriers to exercising on a regular basis. Establishing a fitness program requires you to make your self-care needs a priority in your daily life. Incorporating fitness into your schedule enables you to maintain your own personal health and be in a greater position to adequately care for others.

      Exercise does not always have to feel like a chore. It can be a time to unwind from a stressful day or a time to catch up with loved ones and/or friends.  Starting a program can be easy; finding the motivation to maintain it may become the challenge. Here are some simple tips to help you maintain your motivation for exercise and reach your fitness goals.


1. Set small weekly goals for yourself. Start by exercising 2 days a week, and then progress to 3-5. Don’t start out too fast. No one can maintain a program 7 days a week without prior tolerance to exercising. 

2. Plan ahead. Look at your weekly schedule to see when you can realistically fit in exercise.

3. Work out with a friend for accountability. Push each other to
maintain your plans to exercise. If not a friend, use a personal trainer or fitness coach who you can check in with on a regular basis until you feel confident in your ability to maintain your fitness levels.

4. Keep a record of your exercise until it becomes a habit.

5. Reward your achievements along the way.

6. Don’t be too hard on yourself. If you miss a day or two of exercise, remember that you have not failed or become a hopeless cause. You can always pick up where you left off and move forward. It is realistic that things will get in the way; that's life! Punishing yourself for things you cannot control will make it even harder to fulfill your goals.

7. Break up fitness routines into smaller intervals. Multiple 10-minute increments are as useful as longer workouts done all at once.

8. Add variety to your routines to maintain interest. Sign up for
a class at your local fitness club. Paying for a class helps maintain
motivation, since you are less likely to skip a class if you have already paid for it.

9.  Some activity is always better than none. If you do not have time for a "full" workout, do not toss your plans out the window. Just do what you can; every little bit is helpful.

      Accept where you are in the moment. Beating yourself up for not "looking like this" or "fitting into that" only sets you back and inhibits your motivation to continue. Remember that you are where you are now. Work on things little by little, and over time you can get where you want to be.

The Impact of Self-Esteem on Health and Well-Being

The Impact of Self-Esteem     Self-esteem is intensely personal, in part because it says something about who we are and how we live our lives. There is not one aspect of life in which self-esteem does not contribute. Every choice, decision, and thought draws from an individual’s self-esteem. It is a determinant of positive affect or happiness, it negates how you view yourself and others; your work and social life; your physical, mental, and emotional health; how you cope with situations, challenges and stress; your social relationships, interactions, activities, and energy levels. For example, individuals who have a higher self-esteem, are more likely to secure job interviews, show superior performance and productivity, earn a higher salary, and are less likely to experience job burnout. Individuals become more likely to contribute positively to society, have high quality social relationships, receive greater social support, engage in social activities, and tend to have more fulfilling marriages. Greater self-esteem equates to fewer physical ailments, better health, positive self-perceptions, and a decreased likelihood to suffer from mental illnesses or conditions.     For these reasons, fostering the development of self-esteem is highly important in childhood and adolescence, a time of identity development and budding independence. Whether parent or teacher, sister or brother, it’s important to understand the role you play in the development of self-esteem in those who model after you, but most importantly in yourself. For it is from your self-perceptions and behaviors, regardless of positive or negative intent, that others come to develop their own. Therefore if you, the model, display aspects of low self-esteem, regardless of whether your insecurities are spoken, they are noticed. Finding your self-worth and value becomes a guide for your future decisions, life choices, and goals but also for those around you. Like charity, self-esteem starts in the home. If you would like to learn more about what you can do to positively foster the development of self-esteem, self-worth, and self-care sign up for our upcoming workshop: Fostering Self-Esteem for Parents & Adolescents on Tuesday October 25th at 7:30pm.  Check Out our Workshops, Retreats, Groups, Fitness Classes & Services Below! A Quick Energy Packed Snack Recipe  Baked and/or Lite Tortilla Chips (your choice) Shredded 2% Cheddar Cheese, 1/4 - 1/2 Cup per person Salsa (bottled and your choice of "Hotness") Sliced Black Olives (optional) Layer on a microwavable plate in the above order Microwave at half power (5) for 30 -45 seconds (time depends of microwave) Enjoy with a flavored bottle of water of choice Call or Visit Us Online for More Information or to Schedule an Appointment: (703) 255-7012 www.totalhealthconcepts.net UPCOMING EVENTS Fostering Self-Esteem for Parents & Adolescents Tuesday October 25, 2011 7:30-9:30 PM •Understand self-esteem and the role you play in fostering it’s development •Model a positive attitude, teach  independence, and self-worth

Insulin's Role in Weight Gain

Ever wonder about the connection between carbs, insulin, and weight gain? Here are some thoughts to consider:

After eating our body breaks down carbohydrates and other nutrients into blood sugar. This in turn stimulates the pancreas to secrete insulin into the bloodstream to transport the blood sugar into our cells for energy. However, if we are overweight and/or consume too many simple carbohydrates (white bread, pasta, rice, cereal, crackers, soda, candy, etc.) our cells won't work as efficiently to allow the insulin and blood sugar in. In effect, the cells close and lock their doors! This action leads to elevated levels of blood glucose, cholesterol, and triglycerides. The relationship to obesity is that insulin is a "fat storage" hormone, thereby storing more fat on our body, particularly around our midsection.

What can we do to prevent and/or reverse insulin resistance?
- Exercise cardiovascularly 20+ minutes daily. (It is fine to break this into small segments!)
- Cut back on carbohydrates (white bread, pasta, rice, cereal, sody, candy, sugar) and high fructose corn syrup in diet
- Focus on fresh or frozen vegetables and fruits -- at least 8 servings per day
- Incorporate dried beans and legumes into your daily diet
- Include lean protein at each meal/snack (organic beef, poultry, fish, eggs, whey protein)
- Incorporate healthy fat sources into your daily diet (olive oil, almonds, walnuts, sunflower or pumpkin seeds, ground flaxseed, cold water fish)
- Supplement your diet with a high-quality multivitamin plus 8-10 grams of Omega-3 fish oil for optimum cellular function and insulin/glucose sensitivity

A “Flexitarian” Writes a Food Diary - Well+Being (washingtonian.com)

A “Flexitarian” Writes a Food Diary - Well+Being (washingtonian.com)