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Weight Loss

The "Cross Training" Support Program ® was developed by Andrew Pacholyk, MS, L.Ac as a multi-layered health system for healing. This great resource is for those looking for a sensible and rational easy-to-use guide to the best researched alternative therapies. Developed and referenced from the foremost experts on nutrition, herbs, acupuncture, exercise, homeopathy, healing touch and the metaphysical arts, this program allows one to use an "across the board" methods in health and healing.

The following maladies are all situations that can be helped with Aromatherapy, Herbal Medicine, Acupuncture, Exercise, Nutrition and Lifestyle Changes, Crystals and/or Homeopathy. These "Complementary Therapies" are the 'cross training program' of Alternative Medicine and is only a jumping point in the healing process. You may access other modalities at the menu bar to the left.

*Disclaimer: This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. The information provided is for educational purposes only and is not intended as diagnosis, treatment, or prescription of any kind. The decision to use, or not to use, any information is the sole responsibility of the reader.

Weight Loss

See also anxiety, depression, diabetes, fear, heart health, high blood pressure, infertility, pain management, stress.

Weight Loss: To obtain successful weight loss, you must apply this rule: "Eat less and exercise more." This means eat less sugar, simple carbohydrates and saturated fats. The right dietary choices can have a profound impact on our health and longevity. It also means to increase your exercise by jump starting your metabolism and improve your fat burning furnace.

The fact remains that none of the fad diets or supposed breakthroughs in weight control have made any difference in the epidemic of obesity. Obesity is a complex, complicated problem containing both physiological and psychological components that must be addressed.

About 66% of adults in the USA are overweight or obese, and a recent government survey showed that one-third of children and teens, about 25 million young people are either overweight or on the brink of becoming so.

According to the American Institute of Cancer Research (AICR), the best strategy to promoting good overall health is to eat a balanced, predominantly plant-based and nutritionally dense diet. Most of your daily calories should come from vegetables, fruits, whole grains and beans.

By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.


Loosing Weight Effectively

The key to losing weight effectively is:

1. Calories

Taking in fewer calories than you can burn results in weight loss.

Taking in more calories than you can burn results in weight gain!

Women should restrict their calorie intake to 1200 a day

Men should restrict their calorie intake to 1500 a day

Be Aware Of Your Calorie Intake : If you are unsure about the calories in your meal, I feel it is essential to learn this amazing tool for effective weight loss. Record in your ledger or journal the calories of everything you put in your mouth for one week. Be in tune to the total calories you consume daily, and make an effort to replace high-fat foods with low-calorie ones like vegetables and fruits.

Calculate your Caloric Intake here

2. Discipline

I cannot stress enough how discipline is the second most important aspect in losing weight or achieving any kind of success in your life! It is the secret to the most effective, efficient and well strategize plan you can give yourself! Being successful, losing weight, maintaining relationships are not tasks that come easy for most people. They are all things we must work hard on creating, keeping and maintaining! (Why do you think diet plans have *Results not typical with an asterisks? Because most people have a lack of discipline). You probably already have some forms of discipline in your life. You pay your bills by a certain time, you show up for work every day, often plan your finances, your meals or walk your dog. These are all disciplines in your life already. Some of us need a little more in our lives than others. This is where you can gain great help and insight, by:

a). Creating a plan to lose weight.
b). Shop ahead for your food.
c). Map out your food plan.
d). Eat 5 times a day
e). Plan out your days of exercise and what you will do
f). Drink your water, cleansing smoothies and juice
g). Incorporate the mental wellness techniques in our guide
h). Use the body beautiful techniques in our guide
i). Use the meal plan provided as a reminder for your day
j). Check off or write out what you have for each meal
k). If you want to map calories, do it for the first 30 days

The whole idea with these suggestions is to show you just how much you are eating, how many calories you are consuming and to get you into a pattern, which will set you up for great success!

3. Portion Control

This was a hard lesson for me to learn. As a dancer and someone who always worked out, I felt I had my portioning under control. I eventually learned why I would get that bloated and discomfort feeling after eating. It was my portion size. Sure I was active and exercising but as I aged and my metabolism slowed, my portions were not changing with the rest of me! Once I understood the discipline behind this, it changed my life! An easy way to understand portion control is to look on the back of any Nutritional Label.

On this label, one serving size is a cup. In that cup is 250 calories. There are 12 grams of fat in this serving. Look at the fiber, sodium, saturated fat, trans fat and total fat numbers. These are for this one-cup serving. So, it is always a good idea to pay attention to this information, especially when you are food shopping.

Eat portions to satisfy hunger, not to clean the plate. By dinner, if you have complex carbs (potatoes, yams, brown rice?) with your meal; it should be no more than a cup full. Half of your plate should be vegetables. The meat, fish, chicken portion should be the size of your fist. Portion control is the secret to a healthy weight!

4. Exercise is another key element in successful weight loss.

As we age, our body's composition gradually shifts as the proportion of muscle decreases and the proportion of fat increases. This shift slows our metabolism, making it much easier to gain weight. Many people become less active as they get older, increasing the risk of weight gain. Weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily exercise.

You have got to move! A walk around the block is just not going to cut it. You have invested time in creating a plan, you have gone shopping and you are eating your proper proportions, but exercise is what your body needs to really keep you healthy, fit and strong. Not only does it help burn excess calories, but also by increasing your physical activity you can modify the way your brain regulates hunger, hormones and stress, making you less susceptible to food cravings. If you are currently on an exercise plan and you are not losing the weight you want, you need to step it up! Change your routine. Change the exercises you are doing. Mix it up. You should do both cardiovascular movement as well as weight baring exercises. If you are currently not working out, it is time to start. Talk to your doctor about a physical exercise program. A doctor will tell you if you are ok to exercise. Most doctors will not tell you that you are not able to exercise. Then, find a knowledgeable trainer; join a gym, exercise plan or community group, such as yoga, tai chi, pilates or a running group. The most important thing to do is find fitness you feel great about doing! It may take time, but the basics are essential and that is aerobic exercise (cardiovascular) and anaerobic exercise (weight baring). You must schedule exercise into your day, as you schedule everything else.

5. Drink your water

What ever the current controversy is about water; 8 glasses or not 8 glasses; the bottles the water comes in (leaching toxins?), the key to water is that it is essential to life! Most people do not drink enough water. By the way, if you look on the bottom of your water bottle (or any bottles you buy water in) they should have a number 1 on them. This plastic does not leach toxins into the water. The plastic water jugs you purchase to carry water or fluids in may have the number 7 on the bottom of the bottle. If it does, throw it out! (These bottles have currently been shown to leak toxins into the water from the plastic). Water is also an important component in weight management. It nourishes the body and fills you up.Carry this bottle of water with you everywhere and enjoy its contents. Drink pplenty of water daily. Not only will you loss water as you exercise, drinking water makes you feel full, therefore, not as much room for food.

6. Be prepared

Having the right food around is imperative. Because when you get hungry, you are likely to eat anything you get your hands on. Plan your meals, do your food shopping and have a variety of heart health, fiber-filling foods you love at your disposal. Ready to be eaten when it is meal or snack time.

7. Think Lifestyle

Remove the word diet from your vocabulary. You will be making changes that will have a profound effect on your way of thinking, how you eat and most of all, your lifestyle. Once you make these changes, they become habit. Good habits. Good habits become a healthy lifestyle.

8. The Glycemic Index

The glycemic index describes the difference by ranking carbohydrates according to their effect on our blood glucose levels. Low GI carbs produce only small fluctuations in our blood glucose and insulin levels and this is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. You must try to eat low on the glycemic (sugar) index, in order to avoid highs and lows in your blood sugar that can lead to increased insulin production and conversion of calories to fat.

9. Alcohol is fattening

Since it can't be stored by the body and burns up right away, it increases the likelihood that the food you eat while you're drinking will turn into fat.

10. Eat Right, More Times

Eating the right carbs, proteins and fats should be consumed in small portions more times throughout the day. This keeps craving and blood sugar levels in check. Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.

11. Vitamin Therapy

This is a good way to help your body regulate what you may not be getting through your diet. A good daily multivitamin is the best start.

12. Limit Animal-based Foods

Foods such as meat and dairy products, which are loaded with saturated fat and cholesterol. Use olive oil or canola oil instead of butter or margarine to reduce your intake of saturated fat and hydrogenated fat (trans fat). Moderate your consumption of fried, salted and smoked foods.

13. Believe

Your belief system has everything to do with the mental and spiritual aspects of weight control. Fight anxiety with relaxation exercises rather than food. Utilize meditation, yoga, stretching. By creating healthy eating habits and regular exercise, you are sure to lose weight without depriving yourself of nourishing food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight and see it more as maintaining a lifestyle as opposed to a diet. Learning to have a more structured and disciplined lifestyle can make all the difference in your progress. You deserve it!

14. Sleep Well

Good quality sleep is important, especially when you are trying to loss weight. I think it is most important to go to sleep with a "Quiet Mind". Sleep rejuvenates, detoxes and regulates the body. Sleep allows our body to rejuvenate and repair!

15. Overcome Fear

Fear can be an underlining problem in many cases. There are many ways to quiet the mind. Doing 15 to 30 minutes of meditation or yoga can be very helpful. You must allow yourself to be distracted or get into your meditation or yoga and "let go" of the days thoughts...see Meditation.

16. Don't Smoke

Besides the fact that it can cause lung cancer and is the second leading cause of death for both men and women, nicotine is a stimulant and complicates weight control.

17. Life to Go

Everyone has a busy lifestyle. You plan your day's meetings, schedule your kid's soccer game or know when to pick up the dry cleaning. Do the same with your meals and snacks. Prepare food ahead. Make goodie bags with cut veggies, apples, grapes, pears, and bananas. Have some nutrition bars on hand or cook/pack your lunch the night before. Mix a salad or make a large pot of soup or hearty chili.

18. Shop Ahead

Go natural, go organic or simply go to your local food store, which seems to have fresh produce. The products you choose should be low in sodium and contain wholesome ingredients, and they should be trans-fat free. Plan meal ideas and shop ahead for them. This way, it gives you less of an opportunity to end up at a fast food restaurant.

19. Weigh In

At the start of your program, weigh yourself. Note the weight in your journal and note your goal. What is your goal? Is it 5,10,20,30 pounds or more? Keep it realistic. Achieve goals in small increments, then reassess your goals, once you achieve that level you decided on. NOW give yourself sometime. Do not step back on the scale for another two weeks. Your weight will move up and down, may change due to your water intake and output or fluctuate with hormone levels. If you give yourself a two week window and you have remained firm to your discipline, you will be amazed at your progress after two weeks.

20. Body Mass Index BMI

According to The Cleveland Clinic, A BMI (Body Mass Index) of 40 or more indicates morbid obesity, which increases a person's risk of death from any cause by 50% to 150%. BMI is an indirect measure of your body fat, which is a quick way to see if you are overweight. BMI uses a person's weight and height to gauge total body fat.

A BMI of 18.5-24.9 is ideal.
A BMI of 25 to 29.9 is overweight.
A BMI of 30 or more indicates obesity.
A BMI of 40 or more indicates morbid obesity, which increases a person's risk of death.

Calculate your BMI here.


Take My 30 Day Challenge

1. You Are Starting TODAY: not tomorrow, not next week. Today. Learn how I treat my patients and get going today!

2. Start Eating: Seeing food as a healing tool and nourishment for your body are the premise of clean eating. As eating is a learned habit, the foods we consume are a product of this response. Making the right choices is as simple as educating ourselves and allowing ourselves to take some time to make eating an honored and special ritual in our lives. Start eating foods that are alive. The more foods are processed the more they lack the proper nutrients. Learn my full spectrum eating habits.

3. Exercise: Jump start your metabolism. Get moving. If you know who to exercise, get back to a regular, disciplined regime, now! Plan exercise into your daily schedule. This is the all important "first step" you can take! There are hundreds of ways to get exercise! If you do not know how to exercise, get started now!

4. More Water: Not only will you lose water, the more you drink, but as you exercise, drinking water makes you feel full, therefore, leaving you little room for food.

5. More Fiber: Dietary fiber is an important part of our daily diet. Although most fiber is not digested, it gives us many important and healthy benefits. Fiber retains water, which allows for softer and bulkier stools which in turn prevents constipation and hemorrhoids. Fiber binds with cholesterol and eliminates this substance from the body.

6. More Music: Bring this motivational tool BACK into your life. One of the most powerful mediums of all, music can move you through any situation. Find what inspires you, moves you, encourages you to keep going. Learn the power of entrainment!

7. More Self Love and Awareness: Who are you, really? How do you see yourself? Define yourself on paper! How do you define yourself? Are you defined by what you do? How you work? What extra-curricular activities are in your life? How you treat your family? Who you love? How you love? You are defined by ALL THESE THINGS. Get out a pencil and paper and answer these questions in your Emotional Food Diary. Now download Andrew's amazing ebook, Weight Loss through Energy Medicine, you can learn more here.

8. Sleep Well: Good quality sleep is important, especially when you are trying to lose weight. I think it is most important to go to sleep with a "Quiet Mind". Sleep rejuvenates, detoxes and regulates the body. Discover how to have restful, rejuvenating sleep.

9. Believe: Your belief system has everything to do with the mental and spiritual aspects of weight control. Fight anxiety with relaxation exercises rather than food. Utilize meditation, yoga, stretching. By creating healthy eating habits and regular exercise, you are sure to lose weight without depriving yourself of nourishing food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight and see it more as maintaining a lifestyle as opposed to a diet. Learning to have a more structured and disciplined lifestyle can make all the difference in your progress. You deserve it!

10. Reward Yourself: with an occasional treat. Talk to yourself by complementing your efforts daily. Honor who you are each day. Use the mirror when you do this. Address who you are and who you are willing to become. Use positive affirmations to bring encouragement, self motivation and self respect, constantly!

Patient Weight Loss Program

Designed to answer questions from patients I see in my clinic, here is a great resource for looking at a "problem" and finding the solution you need!

ProblemSolution
Poor eating habits, I do not know what to eat or how to eat to loose weight... Andrew's Full Spectrum Diet
want to know more?
I do not know or understand which is the best herbal supplement support to compliment my weight loss program. 30 day Cleansing Smoothie learn more?

30 day Clear Phlegm Formula learn more?

Women's Synbiotic Nutrients learn more?

Men's Synbiotic Nutrients learn more?

I need help with emotional eating. I tend to see food as "comfort", the "enemy" or "energetically" wrong for me... Download Andrew's amazing ebook
Weight Loss through Energy Medicine
learn more?
I need advice on exercise and what is best for weight loss.. Get exercise tips here.
I need some additional support mentally and spiritually... Aroma Remedy Blend Appetite Disturbance learn more?

Crystal weight loss pouch learn more?

Crystal weight loss necklace learn more?

Weight loss with energy medicine learn more?


I want to hear about your 30 day challenges! E-mail Me Now



Andrew's Top Weight Managers

Slim Tea

Weight Management

Digestive Health

Bromelain


A Few of My Favorite Things

Ease Mind/Calm Spirit

Guna Tonic

Dandelion, Kelp, Corn Silk, Cayenne, Peppermint

Blood Purifier, Ginseng, Immunity


Clear Phlegm Formula

The ancient herbal secrets of the East are the most advanced formulations of herbal medicine in the world today, due to the brilliant way they are combined! These herbs are freeze dried into dissolvable granules for freshness and combined into a formula, which usually contains between 8 and 12 ingredients. It is the "herbal synergy" that seems to be the strength behind Chinese herbal medicine. These herbs have been ground and put into an easy-to-use container with scoop. They are packed in small quantities to preserve quality and freshness.

Herbal granules come in 100 grams per jar . Approximately a two week supply. Simply blend three scoops of granules into hot water to make a tea and drink. These formulations are categorized by disorders and symptoms. These herbs are manufactured and formulated in the United States under strict guidelines and GMP standards. They are the exact same formulas I have been using in my practice for years with amazing results! This formula ingredients are Fritillaria Bulb, Pulpit Rhizome, Trichosanthes Fruit, Trichosanthes Seed, Sargassum, Dioscorea Bulbifera, Kelp, Boat Sterculia Seed, Fritillaria Bulb. **Does not contain Herba Ephedra (Ma Huang)**

Utilize these wonderful formula for weight management and for healing and maintaining a balanced body.

Product Name: Clear Phlegm Formula $55.00 per bottle. Add to Cart

* Send a Check or Money Order



Weight Loss With Energy Medicine

Whether you want to lose weight to fit into that great little swimsuit or you want to lose weight to save your life, you can get the best treatment with Andrew breakthrough Ebook Weight Loss With Energy Medicine. There is an emotional aspect to every illness. Often times, it is the emotional thoughts or "excess emotions" that will lead to illness. Weight gain is often caused by "emotional eating" due to stress, anxiety or social habits. This 35 page course is a profound way to look at loosing weight and the energy and emotional connections that hold us back and keep us from attaining our goals.



Exercise

Exercise is crucial to successful weight loss. Not only does it help burn excess calories, but by increasing your physical activity you can modify the way your brain regulates hunger, making you less susceptible to food cravings.

Consider Power walking, Aerobics, Swimming or any cardiovascular exercise that you do consistently for 20-40 minutes. It is important to keep the heart rate up in your target zone during this time in order for cardio exercise to work effectively.

Stimulate your metabolism. Adding weight training and/or cardiovascular exercise to your routine will boost your metabolism. Cardio will burn extra calories while you're doing it. Resistance training will actually increase the rate at which your body uses calories.

Exercise during the day to exhaust the muscles and the mind. The moving is good when we are depressed too! Aerobics, power walking, weight training, swimming are all great for working the muscles and the mind. Exercise gets the blood flowing and makes us move past many issues.

Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

See a doctor before starting any kind of exercise program if you have never exercised before or have any other illnesses.


Nutritional Advise

1. Grapefruit: In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can help us lose weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but eating the real grapefruit got the best results. Grapefruits also contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. Half a grapefruit has only 39 calories. This makes it a great breakfast food, a super snack between meals or make it a dessert!

2 Sardines: Sardines are high in protein, which helps stabilize blood sugar, making you feel full and helps stimulate metabolism. They're a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. Sardines are also free of contaminants, such as mercury and heavy metals.

3. Pumpkin: is considered one of the greatest weight-loss foods ever. Canned pumpkin is absolutely loaded with fiber and has only 40 calories. Dozens of studies show that high fiber intake is associated with a many health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious. Makes a great dessert, snack or side dish.

4. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Protein is important because it allows the brain to synthesis the neurotransmitters dopamine and norepinephrine, which help keep your mind attentive and alert. Excessive protein levels make the organs of digestion work much harder to process this food and robs your energy stores. Find the balance for YOU. Listen to your body! It will tell you what makes you feel good and what does not. Especially in the long term. Consider these great protein foods such as lean beef, lean pork, chicken, turkey, salmon, tuna, and sardines.

5. Carbohydrates provide glucose for energy. Excessive carbohydrates can increase blood sugar levels to dangerous levels, which then makes your body shut down to protect itself. Again, find the balance that is right for YOU. Listen to your body! It will tell you what makes you feel good and what does not.

6. If you have issues with excess heat, (sweating, red face, red skin, inflammation) look at eating foods that have a cooling nature. If you have excess cold (cold fingers, toes, hands, feet, cold abdomen, especially below the navel), look at eating foods that have a warming nature. Neutral foods help to regulate our system.

7. Green Tea is a natural weight-loss stimulant and is a great slimming solution Green tea is rich in antioxidants, promotes heart health, assists digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, and therefore helps people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

8. Apples and Pears are both great foods for boosting metabolism and weight loss. Apples contain naturally-occurring chemical compounds known as phytochemicals, polyphenols, or flavonoids, some of which have been proven to have antioxidant activity that inhibits, or scavenges, the activity of free radicals in the body. Cell damage from free radicals can be a factor in certain cancers, heart disease, strokes, and other conditions. The major antioxidant components in apples are polyphenols contained mainly in the skin known as quercetin glycoside, phloretin glycoside, chlorogenic acid, and epicatechin. Water rich fresh fruits such as pears, will dilute the calories in your foods, so you can eat more and not overdue the calories. This high fiber fruits is nutritious and keeps the digestive system on track as well as helps to steady the insulin levels, which is going to prevent fat storage. Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn?t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall.

9. Soups are super! According to a Penn State University study, soup is a super appetite suppressant because it?s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

10. Low-Fat Yogurt has shown to boost weight loss efforts, according to a study in the April 2006 issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. It includes calcium, protein and a ton of other nutrients as well as good bacteria for you digestive tract.

Water should be a very important part of any nutritional program. 6-8 8 ounces per day. Water allows for the cleansing and hydrating of the system. It is also filling and a good substitute for soda or sugar-laden drinks. Although it may seem counterintuitive, drinking water helps you burn fat. Studies have shown that a decrease in water intake, will cause fat deposits to increase. Without water, the kidneys cannot effectively filter out the waste products and other chemicals which build up in the bloodstream and interfere with the liver's ability to metabolize fat. As a result, you become more likely to store fat and less likely to burn it.

Ironically, drinking more water is the BEST remedy for water retention. When your body is low in water, you retain pockets of salt and water under the skin, as a defense mechanism. For your body does not know when it will get its next drink. This stored water and salt under the skin will create a puffiness and looks like fat. Drink plenty of distilled water or low sodium water and avoid high- sodium foods.

The FDA recommends limiting your intake of fat to 65 grams per day. By safely and carefully selecting your foods so that your fat consumption is about 30 grams per day, you can see a significant amount of weight loss, depending on your body mass index.

Your body expends a certain amount of calories upon digestion. Proteins are burned at the highest rate-20-25%, Carbohydrates 8-10%, and Fats only about 2%. This is known as the Thermic Effect of Food.

This fact cannot be stressed enough: EAT five or six small meals a day will prevent hunger pangs, provide constant energy, increase your metabolic efficiency, improving your fat losing abilities and decrease your risk of heart attack.

Consume lean sources of protein such as skinless white meat poultry or fish, with fibrous water rich vegetables such as string beans, tomatoes, cucumbers. Protein shakes or meal replacement bars work well as one of your small meals. Be aware of the carbohydrates in most bars and shakes for they can be extremely high. Medium to low amounts of carbs 2-14 grams a bar is sufficient.

Reducing fat in the diet is an important component of weight loss. Foods with a high proportion of calories from fat should be eliminated or limited in the diet; these include red meat, poultry skins, dark poultry meat, fried foods, butter, margarine, cheese, milk (except skim milk), junk foods, and most processed foods. Vegetable oils should also be restricted, as should nuts, seeds, and avocados (although these foods are healthful for people who have no weight problem). Instead, the diet should be based on fruits, vegetables, whole grains, and non-fat dairy products (and low-fat fish for non-vegetarians).

Hydrogenated oils are very bad, for two reasons. First reason is that hydrogenated fats are saturated fats, and saturated fats raise total cholesterol and LDL cholesterol. Second reason is that hydrogenation also produces what are called "trans" fatty acids. Although these are unsaturated, with one double bond, they act the same as saturated fats. Some margarines are now available without trans fatty acids, these are better. a lot of convenience foods are made with hydrogenated fat, like cookies, crackers, etc. This increases the shelf life of the product but is bad for human life. Good question. We need labels that show amounts of trans fat as well as amount of hydrogenated fat.

A reduction of 25% of total calories will usually promote slow, steady weight loss. For some, weight loss is easier by changing the dietary content. By this, I mean reducing carbohydrates by 25%-30%. In my opinion, for the long-term, it is important not to increase fat when decreasing carbs. Most people who restrict carbohydrates tend to maintain the same total daily calories by increasing dietary fat. Avoid all breads and pastas (flour-containing carbs) and unprocessed sugars.

Avoid artificial sweeteners and synthetic fat substitutes and the foods made with them. They are unhealthy and not conducive to the kind of good eating habits you need to form in order to slim down and stay that way. Stevia is a natural sweetener that is 300 times sweeter than sugar but contain NO calories. It is also safe for people with diabetes and hypoglycemics.

Eating adequate amounts of fiber is believed to be important for individuals wishing to lose weight. Fiber contains bulk and tends to produce a sense of fullness, which allows people to consume fewer calories. However, research on the effect of fiber intake on weight loss is conflicting. Some studies have shown that supplementation with a source of fiber accelerated weight loss in individuals who were following a low-calorie diet. In another study, supplementation with a bulking agent called glucomannan (1.5 grams before breakfast and dinner) promoted weight loss in overweight individuals who were not following a special diet. However, other researchers found that increasing fiber intake had no effect on body weight, even though it resulted in a reduction in food intake. Different types of dietary fiber are available from a variety of sources, and the amount recommended depends on the kind being used. Individuals wishing to use a fiber supplement should consult with a nutritionist.

Juice Therapy is an excellent way to get your fruits and vegetable fresh and in their natural form. Blending fruits and/or vegetables into a great juice creation or smoothie can be an excellent snack or meal replacement. Consider Andrew's great juice and smoothie recipes!


The Full Spectrum Diet

The Full Spectrum Diet is based on the proponents of Chromotherapy and Phytotherapy. This easy to use system monitors healthy weight by the colors of food on your plate! Meals rich with different colored fruits, vegetables, meat, chicken, fish and whole grains means you are getting a healthy variety of nutrients that your body needs.

This is a common sense, lifestyle plan! No counting calories, grams of fats, carbohydrates and proteins. No monitoring the foods you eat for a week and then changing to another set of rules. No buying of prepared foods specifically for that diet or charting everything that goes into your mouth!

As a Nationally Certified Herbalist and Licensed practitioner of Acupuncture and Chinese Medicine, Andrew Pacholyk, MS, L.Ac. has spent years developing a natural healthcare plan, which incorporates the benefits of fresh, full spectrum foods based on their color and their properties. A balance of attractive colors in the foods we eat, play an instinctual part as to what the body needs in the moment. The color energy of fruits, vegetables, vitamins and minerals all come into play when furnishing our bodies with the proper nourishment.

The Full Spectrum Diet simply uses The Color Energy of Foods . Included in this diet is a balance of proper exercise, good quality sleep and a lifestyle of moderation.

The Full Spectrum Diet is a common sense, lifestyle plan for those who:

*Wish to eat healthier.

* Want to control their weight.

* Desire to transform their bodies.

* Should decrease cortisol levels

* Are diabetic.

* Need to control their blood sugar levels.

* Have allergies.

* Want to improve their aging process.

*Transform your body and your life.

* Give you more energy than you ever imagined.

* Help you to shed unwanted pounds.

* Allow you to use healthy, natural food as a tool for weight control and anti-aging.

* Replace cravings and binging with sensible eating habits.

* Educate your mind on the power of fresh, wholesome foods.

* Empower you to create positive change in the way you eat and how you look at food.

This easy to use system monitors healthy weight by the colors of food on your plate! Meals rich with different colored fruits, vegetables, meat, chicken, fish and whole grains means you are getting a healthy variety of nutrients that your body needs. A balance of attractive colors in the foods we eat, play an instinctual part as to what the body needs in the moment. The color energy of fruits, vegetables, vitamins and minerals all come into play when furnishing our bodies with the proper nourishment. Want to know more?.


Herbal Remedies

Herbs used in the treatment of weight loss are utilized in many different ways. Dietary supplements and thermogenesis or "fat-burning herbs" are stimulants that reduce appetite and speed metabolism. Thermogenesis is the process by which the body generates heat or energy, by increasing the metabolic rate above normal. This rise in metabolic rate is referred to as the thermogenic effect, thermogenic response, or specific dynamic action (SDA). Thermogenesis is activated by a few different mechanisms, including supplements, nutrition, exercise, and exposure to cold. The herbs below are to help in systemic problems, which can slow down the process of weight loss.

Bladder wrack is also a natural source of iodine, it has been found to promote a healthy thyroid and stimulate blood circulation, and is used to treat obesity, goiter, and kidney dysfunction.

Cayenne Pepper aids digestion. It also eases muscle pain, relieves cluster headaches, reduces arthritis pain, lowers cholesterol, fights shingles pain, prevents heart disease, and treats diabetic foot pain.

Corn silk is very beneficial in treating urinary tract infections and helps to pass urinary stones. It is a soothing diuretic for kidney and bladder problems.

Dandelion Root is a mild herb laxative, especially effective in cases of chronic and age-related constipation and water retention.

Kelp is a significant source of iodine. Studies show that iodine stimulates the thyroid, boosting the body's metabolism rate, allowing the body to burn calories more quickly.

Marshmallow Root is a natural herb that is effectively used to assist in stimulating and cleansing the kidneys and bladder.

Peppermint has a relaxing effect on the digestive system muscles, combats flatulence, and stimulates bile and digestive juice flow.

Spirulina, a type of algae, is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double blind study of sixteen overweight individuals, ingestion of 2.8 grams of spirulina three times per day for four weeks resulted in a small, but statistically significant weight loss.

Herbal Combinations and Formulas

Herbal tinctures are concentrated liquid extracts of the medicinal properties of herbs. Tinctures represent one of many different ways to prepare and use herbs. The terms tincture and extract are often used interchangeably.

Shake the tincture bottle well. As a dietary supplement, place 1 to 3 droppers (under the tongue, or in juice or water as needed, 2-3 times a day.

Blood Purifier: Pau D' Arco, Red Clover, Yellow Dock, Burdock, Sarsaparilla, Dandelion, Cascara Sagrada & Buckthorn.

Ginseng Energy: American, Korean, Siberian & Tienchi Ginseng.

Immunity: Astragalus, Pau D'Arco, Suma, Dandelion root, Oatstraw, Kelp.

Male Power: Korean Ginseng, Tienchi Ginseng, American Ginseng, Siberian Ginseng, Mura Puama, Nettle, Astragalus, Saw Palmento

Womens Balance: Chaste Tree, Dong Quai, Red Raspberry, Dandelion, Blessed Thistle, Gota Kola, Kelp & Licorice.


Supplements

Chromium Picolinate: The mineral Chromium plays an essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, in a form called Chromium Picolinate, has been studied for its potential role in altering body composition.

5-Hydroxytryptophan (5-HTP), the precursor to the neurotransmitter serotonin, has been shown in two short-term controlled studies to reduce appetite and to promote weight loss.

Cinnamon: Cinnamon is a spice that has not only shaped world history, but is now shaping medical science. Research conducted at the United States Department of Agriculture (USDA) and other prestigious institutions has shown that cinnamon is one of the herbal pharmacopeia?s most valuable botanicals for assisting the body?s conversion of glucose into cellular energy. It has also been shown to be an important spice for maintaining healthy blood lipid profiles already in a normal range.

Green Cleansing: Most natural health practitioners agree that periodic internal cleansing is an essential key to radiant health. Maintaining a healthy digestive system is the goal of a regular cleansing program. Without a proper functioning digestive system we are unable to absorb the nutrients we eat or effectively or eliminate toxins that our bodies generate. Pure Energy Cleansing Smoothie contains a combination of fiber, nutrients and herbs to gently support the body's natural cleansing process.

Green Energy Powder: is a concentrated formulation of the super green wholefoods. An easy way to get your greens with a busy life style. Add to any smoothie or glass of water to increase your greens. Ingredients: Spirulina, Chlorella, Barley Grass, Wheat Grass, Klamath Blue Green Algae. These ingredients contain the most powerful combination of nutrients ever known in any grain, herb or food. They contain almost all of the vitamins, minerals, proteins and enzymes necessary for the human diet, plus chlorophyll.

Green Smoothie: These ingredients which include Soy Protein Powder, Bee Pollen Powder, Psyllium Husks, Lecithin Powder, Chlorella, Spirulina, Klamath Blue Green Algae, Barley Grass, Wheat Grass, Alfalfa, Kelp, Acidophilus, and American Ginseng have been shown to improve all day energy, help with greater focus under stress, increase a sense of well-being, strengthen the immune system, decrease food cravings and bring optimum synergistic balance of essential nutrients for total health.

Green/White Tea: are rich sources of polyphenols, including epigallocatechin gallate (EGCG). Of all the teas, white tea (the budding phase of Camellia sinensis) is the most highly prized and least processed. According to major university data bases, green tea contains at least 51 phytonutrients shown to promote a healthy inflammation response, confer profound cardiovascular and cellular protection, support detoxification, and support a healthy metabolism

Holy Basil: A gift from the Ayurvedic system of medicine, Holy Basil is the ultimate adaptogen. Holy Basil helps support blood sugar levels already in the normal ranges, supports detoxification, promotes healthy gastric tissue, encourages healthy immune function, and is radioprotective.

Super Omega 3: is known for being rich in unsaturated fatty acids and provides rich OMEGA-3 fatty acids, (Pure EPA 360mg/DHA 240mg). Alaska Deep Sea Fish Oil are made from natural marine lipid concentrate and may help reduce or inhibit risk factors involved in cardiovascular disease, as well as inflammatory and immune disorders.

Cruciferous Complex: High dietary intake of cruciferous vegetables, specifically those of the genus Brassica,(i.e., broccoli, Brussel sprouts, and kale) has been shown to preserve DNA integrity and promote normal cell growth, even during exposure to xenobiotics. These compounds have been shown to induce phase-2 liver detoxification enzymes, providing a powerful strategy for protection against oxidative free radical damage and abnormal cell growth.

Women's Nutrients: offers the hormonal support of vitex and the energizing action of maca, along with digestive and liver support from artichoke. Nettle leaf provides an alkalinizing source of minerals. Nine of nature?s most powerful herbal free radical scavengers including cinnamon, oregano, and rosemary are combined to maximize cell protective and anti-aging effects. Features what is considered by many to be the world's most important functional foods and herbs for health and longevity: organic spinach, organic blueberry, turmeric, and ginger.

Men's Nutrients: Delivers the balancing and energizing benefits of schizandra and maca combined with the digestive support of artichoke and fenugreek. Nine of nature's most powerful herbal free radical scavengers including cinnamon, oregano, and rosemary are combined to maximize cell protective and anti-aging effects. Features what is considered by many to be the world's most important functional foods and herbs for health and longevity: organic spinach, organic blueberry, turmeric, and ginger.


Herbal Teas

In a stainless steel pot, boil desired amount of water. The moment it boils turn the heat off. Add the following herbs in an infuser, muslin bag or tea ball for a single cup or add one-three teaspoons of herbs per cup for larger amounts. Allow the herbs to infuse for up to 5 minutes. Drink 3-4 cups a day. For flavor-add lemon and sweeten with Stevia or organic honey. These herbs are helpful for gently cleanses, purifying, detoxing, anti-inflammatory. This powerful formula will help remove accumulated toxins in the body. Strong antioxidant, cleanses the colon and stimulates circulation.

Digestive Tea - Demulcent herbs especially blended for gas, diarrhea, and ulcers. Helps soothe an upset stomach. Helps in digestion and is good for heartburn, indigestion, circulatory problems, and nausea. Peppermint, Papaya Leaf...

Slim Tea - Appetite control. Will flush excess water. Helps to firm and tone. Useful for circulatory problems, acts as a diuretic, eases inflammation and balances hormones. Blackberry Leaf, Myrtle Leaf, Uva Ursi Leaf, Rose Hips, Alfalfa Leaf, Nettle Leaf...


Aromatherapy Remedies

Aromatherapy can help by controlling your appetite. We often eat, out of habit or bordom or as a social gesture, yet we may not be hungery at the time. People who do try to stop an addictive behavior, such as smoking or binge eating, often find themselves overeating. One reason is habit. They are used to doing something with their hands and mouth, so they eat. Or they could be battling the misery of nicotine withdrawal with the nurturing pleasure of food. Regardless of the excuse, this lack of control often leads to many health problems. Helpful, are essential oils such as Bergamot, Fennel and Patchouli because, together, they can help suppress appetite.

Aroma-Remedy Blends combine the most effective essential oils together in the correct blend to assist in appetite control, weight loss, and craving control.

Utilize these blends of essential oils 3 times a day, morning, afternoon and night:

Angel's Mist Appetite Suppressing Inhalant Remedy Blend

Angel's Mist Appetite Suppressing Stomach Rub Remedy Blend


Homeopathy

This medical system uses infinitesimal doses of natural substances to stimulate a person's immune system and body's natural defenses. Homeopathic remedies are named for the plant or animal ingredients they are made from. Homeopathy not only offers relief from temporary disorders but, can provide long term healing of a person due to its individual and "holistic" approach. This often leads to a complete recovery from the dis-ease, as well as, providing an improved understanding of the patient's situation. This type of healing makes it easier and possible to avoid recurrence or relapses in the future and homeopathy stimulates the body's natural defense system by reestablishing normal immune system and cell functioning.

Weight Control:

Graphite is the remedy of choice for the perimenopausal woman fighting weight gain.

Antimonium crudum is indicated if you become irritable when someone warns you not to overeat.

Argentum nitricum reduces cravings for sweets.

Calcarea carbonica is useful if you have difficulty controlling your appetite and eat to calm your nerves.

Coffea cruda is indicated if you are excitable and nervous, and eat primarily to calm down.

Staphysagria is indicated if you tend to eat out of repressed anger.


Traditional Chinese Medicine:

Traditional Chinese Medicine (TCM) is the oldest, continually practiced, and professionally administered health care system in the world. It is a documented medical system spanning over 2,500 years based on comprehensive philosophies, rational theories, clinically tested and empirically verified by over 100 generations of highly educated practitioners. Chinese Medicine is a total system of internal medicine which is comprised of a diagnostic procedure based on signs, symptoms and treatment styles including acupuncture, herbal medicine, exercise, diet and meditation. It?s foundation is based on the principles of balance; the interdependent relationship of Yin and Yang. Through this balance, health is achieved and maintained.

Chinese Medicine takes a unique approach to weight loss! Diet, exercise and good quality sleep are the proponents of weight loss. Along with acupuncture and herbal medicine ~ loosing from 10-16 lbs the first month is a very common outcome. Of course, results depend on your body type and the effort you put into it. A gradual reduction method approach teaches you to reprogram your eating habits and helps you learn how to significantly improve your condition!

Acupuncture is used primarily to strengthen the endocrine and digestive systems.

Herbal medicine is an important component for working at the root of the problem. The theory behind this is simple. When stimulating the digestive system, the stomach and spleen can become more efficient at transforming and transporting the energy of the food we consume. This decreases appetite.

Now download Andrew's amazing ebook, Weight Loss through Energy Medicine, you can learn more here. This explains his secrets to weight control with energy medicine! This program is what he puts his patients on, with great results!

Visit Your TCM practitioner for a proper diagnosis and treatment.


Healing Touch Therapy:

There are many different approaches to massage and applications of it. "Massage Therapy" is a holistic procedure that affects all systems of the body; digestive, elimination, respiratory, circulatory, lymphatic, endocrine and nervous systems. Many of today's health problems arise from stress. Because stress upsets the delicate integral balance of all your body's functions, regaining this balance requires a holistic approach.

Massage Therapy and Lymphatic Massage not only calms your mind, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.

Body brushing helps our lymphatic system to remove toxins from the body. Five minutes of dry body brushing before your bath or shower helps to get fluids moving and boosts blood flow. Use a natural bristle brush and take long strokes. Start at your feet, brushing up your legs and thighs towards the groin. Work in circular movements over the tummy, then do hands and arms, back and across the shoulders. Use gentle downward strokes on your neck, throat and chest. Your skin may redden and start tingling as the body brushing increases the circulation in areas of greatest fat-concentration.

Learn How to Give a Massage. This step by step method will help you learn just how to make your subject feel great!

Hot Stone Massage Therapy. is recommended for this condition. It is an ancient Ayurvedic therapy with river bed stones which draw out stress, tension and impurities from the body.


Emotional Aspect:

There is an emotional aspect to every illness. Often times, it is the emotional thoughts or "excess emotions" that will lead to illness.

Weight gain is often caused by "emotional eating" due to stress, anxiety or social habits. There is often a "hole" in our character, personality or mentality that we tend to "fill-up" with food. We need to look for something else to fill that void. A passion or hobby can bring us "back to our center". For whatever reason we have low self esteem, a lack of security or the need to please others instead of taking care of ourselves, we need to take back our power and do for ourselves.

The following therapies are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self is up to you. Here are some suggestions:

Unhealthy Emotions!

  • "Overweight conditions, like all imbalances, are supported by unhealthy attitudes" says Paul Pitchford, author of "Healing with Whole Foods".
  • Make a commitment to fundamental change toward... emotional clarity, physical vigor and or spiritual awareness.


  • Commit to a balanced diet of unprocessed food that... limits or eliminates animal products.


  • We associate food with rewarding ourselves. Learn to nourish your soul rather than fill your stomach. What need are you trying to satisfy?
  • Find healthy rewards. Reward yourself with a piece of delicious fruit, a hot bath or glass of wine.


What is your experience with this disorder? Sharing your own experiences often helps others. We'd love to know in the Peacefulmind Community


Improving Self Esteem

One of the biggest culprits in weight control issues is how we look at ourselves. Our distortion of our body image is one of the most destructive behaviors we can harbor and must be conquered in order to win over this self abuse! Consider these great tips:

Self Destructive Behavior and How to Cope

The Honor Myself Check List

Andrew's Self Esteem Series


Emotional Food Diary:

Make an Emotional Food Diary

1. For two weeks, make notations whenever you have a mood swing, emotional upheaval or change in energy (such as hyperactivity or lethargy).

2. Note the date and time of the event.

3. Note what actions you take to bring yourself back to balance. Do you sit down and do yoga, stretch, meditate. Do you binge eat, have a drink or do other actions revolving around food?

4. If you react with food, what do you eat? Find comfort in?

5. Note the volume of food you consume at that time. Don't lie. Write the truth in your journal.

6. The Emotional Food Dairy is NOT a judgement tool. It is a way for you to go back to it, AFTER a week is done and look at habits you may not even realize you are doing in response to change.

7. After committing to two weeks of journaling, take a look at the overall process. Was it somehow helpful to you? In retrospect, did you gain valuable information from it?

8. If so, consider writing in it for another week.

9. You can use this diary to write down "positive progress" as well. Did you make any changes after your first two weeks?

10. Your Emotional Food Diary can just be the tool you need to take you to a new plateau of understanding your emotional connection to food and how you can actually take control and do something about it!


Hypnotherapy

Your mind is an untapped source of amazing power. If you change your mind, you must change your life. Hypnosis has now become widely recognized as the smartest and easiest method we can employ to change our life. Hypnosis for weight loss can help with controlling stress, facing our fears and creating an altered state of consciousness. Hypnosis will change your inner mind to help you change your ideas and images about food and how you eat. Contact Andrew for a local Hypnotherapist.


Guided Imagery

The power of visualization and guided imagery is one of our most powerful gifts! A healing tool we all have with in us - the "power of the mind!" Learning how to do Guided Imagery has many benefits. Guided Imagery helps us to develop our imagination as a healing tool. The premise is to use "Mind Medicine" to connect the mind and body in order to free ourselves from pain due to ANY Medical Condition. This concept allows us to deepen our abilities to fully relax, quiet the mental chatter, create restful sleep and invite a positive and productive thought process. Learn more about how guided imagery can work for you!


Counseling and Psychotherapy:

Anxiety, depression and weight disorders are responsive to counseling and to a wide variety of psychotherapies. During the past several decades, there has been an increasing enthusiasm for focused, time-limited therapies that address ways of coping with anxiety symptoms directly, rather than exploring unconscious conflict or other personal vulnerabilities.


Dream Therapy:

The implication is that psychological re-organization of large patterns of information allows the body to heal itself psychically. Curiosity and imagination may be the bottom line that makes the difference between wellness and illness. If you give your subconscious enough data, it seems to filter through and find what it needs.

The beginning of religions have all been attributed to the attempts of interpreting and understanding dreams. These visual images that appear during sleep cycles can convey many messages. Based on a particular culture, the meaning of dreams can vary in their scope and interpretation. One book, "Oneirocritia", was written by Artemidorus- a Roman philosopher in the 2nd century A.D., has served as the foundation of many other dream interpretation books. Psychologist Carl Jung and Sigmund Freud, who have both embrassed the important significance of dream interpretation, have given credit to Artemidorus' work.

Freud, the father of psychoanalysis, interpreted people's dreams in order to help them unearth hidden feelings. Jung, a Swiss psychologist, who initially followed in Freud's footsteps, developed theories of Anima (women) and Animus (men) involving the feminine and masculine principles and the collective unconscious symbols known as Archetypes.

Each dream is a message from the subconscious mind relating a message about the dreamer?s current state of awareness. The dream message has immediacy, applying to the thoughts and attitudes of the previous 24 to 48 hours. Everything in the dream, each person, place or thing represents some aspect, quality or way of thinking of the dreamer. In this picture language of dreams, what has been studied and taught for the past quarter century at the School of Metaphysics as the Universal Language of the Mind, lies truth that will open the dreamer?s eyes to the reality of his own thinking, to the consciousness of the Self and to the ideals of the soul.

We seek detachment from a chaotic, confusing, baffling world. And we seek it in dreams, and fantasy.

By living with imagination, and learning to make real our dreams, we come to realize that ours is not a single, unique, isolated experience, but related to others dreams. Our myth has been dreamed by others. This is a myth that comes from the unconscious, which is not isolated and unique, but universal.

Dream analysis can help with stressful situations. It can help to explain your anxiety or fears that are getting in the way of your productive life. Consider a Dream Interpretation.


Yoga Therapy:

Yoga poses can be good alternatives to "traditional" health remedies because they relax the body and mind, improve circulation and respiration, reduce tension and help the body through it's healing process.

Stress Control:

The Yogic breath exercise can be done without instruction, without danger, and with a good chance that your discomfort and stressful feelings will be reduced. Relaxation Breath is the most powerful tool for stress management.

Sit up, with your back straight in any position. Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth.

Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, to a count of eight. Repeat this cycle three more times for a total of four breaths. Try to do this breathing exercise at least twice a day. You can repeat the whole sequence as often as you wish, but don't do it more than four breaths at one time for the first month of practice. This exercise is fairly intense and has a profound effect on the nervous system.

Deep Diaphragm Breath

Sit with your legs crossed in a comfortable position. Breathe slowly and evenly from your diaphragm, through your nose. Fill your lower abdomen, lungs, then chest with air. Hold for a four count then slowly exhale the air out from your chest, lungs, then lower abdomen. Repeat 3 or 4 times. That's it! Just allow your shoulders to drop and your face relax as you breath, deep.

Also consider Breath Exercises, Child's Pose, Cat, Head to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward Bends, Standing Back Bends..


Meditation Therapy:

Meditation is a time-honored technique that can take you into infinite dimensions of consciousness. One major principle to meditation is in the ability to completely quiet your mind. Quieting the mind comes as a result of meditating over a long period of time, but any time you are looking within, you are meditating.

There are many meditation methods. Some are passive and others are active -- not in the physical sense, but in the sense that you actually do something during meditation. Meditators learn to focus their awareness and direct it onto an object: the breath, a phrase or word: a mantra, repeated silently, a memorized inspirational phrase, an image in the mind's eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rate, increased blood flow, and other measurable signs of the relaxation response.

Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings.

Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don't try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don't try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That's okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes. You may find that you fall asleep because you are so relaxed. That's good because, in many ways, you have begun to let go. Continue at this pace and each day allow just alittle more time for yourself to meditate. Doing this allows you to relax and forget about time.

Consider the amazing power of the Deluxe Meditation Kit . Whether for meditation, quiet reflection or for creating a peaceful environment to be yours, the opportunity awaits those ready to explore the world of meditation!


Color Therapy

When you are balanced, you can more effectively fight dis-ease, rid your system of toxins, as well as, negative patterns. You can achieve balance through the vibrational remedy and application of color. Color interacts with the human energy system in a unique way to stabilize physical, emotional, mental and spiritual conditions.

Mood Food:

Indigo: helps to stimulate weight loss.

Orange helps the body to absorb nutrients better.

Determine what color you need. Learn more about your personal Color Therapy Analysis.


Music/Sound Therapy:

Vibrational medicine, which validates that everything in the universe is in a state of vibration and the frequency at which an object or person most naturally vibrates is called resonance. The chakras, bones, and organs in the body all possess a different resonant frequency. When an organ or part of the body is vibrating out of tune or nonharmoniously, it is called "dis ease" or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Music is a powerful tool that can be used in so many ways. It has been proven that the type of music that makes a person relax or become receptive is not any one kind. It all depends on the individual and their affinity with it.

Soothing Music is recommended for calming and relieving nervous tension, which can aggravate this condition.


Metaphysical Remedies:

The power of your mind and your belief system has everything to do with the condition, the speed and the way that you heal.

* Our Belief System is one of the major factors that can get us through situations or can cause our life to crumble around us! I do believe that there is a lot of innate goodness and balancing our minds do subconsciously to get us through hard times. The other portion of this is how we "program" ourselves to deal with any given situation.

* Our self-confidence and self-love are often the key to opening and strengthening this portion of our thoughts which in turn emanates from ourselves!

* Energy follows thought. Program thought to be positive and your energy will reflect it!

* Really appreciating what we DO have as opposed to what we would like to have, sometimes makes a signifcant difference. This is always an important element in healing that is often neglected.


Crystal Remedy Reference

Crystals have both piezoelectric and pyroelectric properties. This means that the polarities of the crystal will change when subjected to pressure or heat (even body heat from the hands). This will radiate energy from the crystal due to this reversal of polarities. It provides the transfer, storage and transformation of energy.

Offering a balanced energy field, energy modification, amplifies both energy and thought, clarity in thinking, and harmony and alignment with the chakra energy areas.

The Complete Chakra Kit stimulates the seven main energy sources which govern all the major organs and psychologically alters and clears the body's energy in order to allow healing to take place.

Weight Control

Allowing emotions to be expressed is the goal with crystal therapy.

Consider Andrew's Crystal Empowerment pouch filled with crystal, which are helpful for bringing about mental/emotional awareness

We have designed a special crystal weight loss necklace to bring about change and a shift in consciousness.

Crystals to consider are Amethyst, Apatite, Cinnabar, Chlorite, Fluorite, Iolite, Picasso Stone, Sandstone, Green Tourmaline. .


Book An Appointment with Andrew

Andrew Pacholyk has an extensive background in biomedical science and clinical training. Andrew has done massage, yoga and music therapy for over 15 years and brings his experience as an Acupuncturist and Herbalist to such health facilities as diverse as St. Vincent's Hospital, The Body Center, New York Health Club, The Grand Meridian and his private practice, ProAcuMed Inc. in New York City. Andrew offers a safe and effective method with his diverse knowledge of the healing arts. Andrew is licensed in the State of New York and is accredited and certified by the National Boards in both Acupuncture and Herbology.

The Misson/Vision:

Andrew offers a unique and personal path in developing, understanding and incorporating the power of our belief system and your own inner wisdom in the healing process. Andrew works with:

* Functional and Orthopedic Testing

* Acupuncture and Massage Therapy

* Nutrition, Herbal and Chinese Botanicals

* Cupping, Moxabustion, Electrostimulation

* Mind Medicine, Belief Systems, Emotional Healing

Call Andrew at his office, ProAcuMed at 917 843 3623 or by email Make An Appointment NOW with Andrew


References

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4. Manson, J.E., Willett, W.C., Stampfer, M.J., Colditz, G.A., Hunter, D.J., Hankinson, S.E., Hennekens, C.H., and Speizer, F.E.: Body weight and mortality among women. N. Engl. J. Med., 333:677-85, 1995.
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8. VanItallie, T.B., and Yang, M-U.: Current concepts in nutrition: Diets and weight loss. N. Engl. J. Med., 297:1158-1161, 1977.
9. Bistrian, D.R., Winterer, J., Blackburn, G.L., Young, V., and Sherman, M.: Effect of a protein-sparing diet and brief fast on nitrogen metabolism in mildly obese subjects. J. Lab. Clin. Med., 89:1030-5, 1977.
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11. Atkins, R.C.: Dr. Atkins' New Diet Revolution. Avon Books, New York, NY, 1992.
12. A Modern Herbal www.botanical.com
2. Balch, James F. M.D., Balch, Phyllis A., C.N.C., Prescription for Nutritional Healing, 1990
3.Barolet, Randall Bensky, Dan, Chinese Herbal Medicine: Formulas and Strategies; ed.; Eastland Press, Seattle, c1990.
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5.Boericke, William M.D., Materia Medica with Repertory, 1927, Boericke & Runyon
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