How self-monitoring will help you to get out of your mind and into your life . . .

If you experience bouts of anxiety, worry and depression or you obsess with the unproductive and painful thoughts of self-judgment that your mind gives you on a frequent basis, you’ll likely benefit by learning to cultivate your awareness.  You may believe that suppressing what your mind tells you or replacing your mind’s stories with better thoughts or self-affirmations will lead you to live your life in alignment with your values.  Long-term; however, trying to not to think about your mind’s many stories is not effective and very often increases your suffering.  

Research suggests that instead of helping you to experience more vitality, attempting to control your mind and get rid of the many painful thoughts and emotions that you experience will actually increase your pain (i.e., the rebound effect).¹ Rather than attempting to control your mind and attempting to suppress your painful experiences, learning to monitor your thoughts and simply notice the frequency, duration and situations in which they occur is both simple and effective as it will allow  you to focus on creating a life of meaning and purpose.  

To separate your actions from your mind’s unproductive private experiences and help you to get into your life, you can self-monitor by physicalizing each occurrence of a painful thought or feeling with a tally counter.  Using this simple object will help you to interrupt any covert behavioral patterns that lead to your suffering, realign and proceed in the direction of what you value (e.g., being a loving parent, using your creativity in your work, helping other people in your community, being healthy in order to play with your children).  

While at first this may lead you to experience more discomfort as you realize how your control strategies have been ineffective in eliminating your pain, you will create a rich and meaningful life that measures up to your life’s purpose as your continue to self-monitor and expand your awareness. 

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

1. Abramowitz , JS, Tolin, DF and Street, GP.   “Paradoxical effects of thought suppression: a meta-analysis of controlled studies.” (2001). Clinical Psychology Review, 21(5) 683-703.

 
The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

How to detox from sugar using real, whole foods . .

If your like many people during the holidays and starting a new year, you've indulged in your share of sweets and have set resolutions for 2015 that include having a healthier lifestyle.  Some of you may even be trying special diets or looking for that one "magic potion" in a bottle to help you cleanse and detox from all the sugar you ingested.  While the claims from supplements may sound appealing and work short term, they are not a long term solution.  In order to reset your body,  you simply have to eat real, whole foods that nourish your cells.

Sugar in soda, cakes, ice cream and other processed foods replaces the calories and nutrients you could get from eating more nutrient-dense and mineral-rich real foods, such as bone broths and grass-fed liver.   When you consume sugar, you deplete your body of essential vitamins and minerals.  As an example, your body needs 54 molecules of magnesium to be able to process every molecule of sugar you eat.  Sugar is such a problem that it is now recognized by most health experts, that sugar and not fat is the leading cause of obesity, diabetes, heart disease and numerous other health problems. 

While your cravings for sugar may be challenging to overcome,  eating real, nutrient dense  foods is simple and the most effective way to lose weight and reverse numerous health problems like diabetes and heart disease.  In order to help you, follow my guidelines below when buying and preparing the foods that you eat on a regular basis.  

Real Whole Foods

• Grass fed and pasture raised meats, organ meats, and wild caught sea food all are great sources of essential fatty acids and many of the minerals and fat soluble vitamins, like vitamins A, E, D and K that regenerate your cells, help you to build your brain,  stabilize your blood sugar levels and support your immune system.

• Dark, green leafy vegetables, nuts and berries like kale, bok choy, collard greens, Brazil nuts,  strawberries, raspberries and blue berries provide many nutrients like magnesium, selenium and folate that are essential for your body. 
• Cultured and fermented foods like sauerkraut, kim chi, miso, chutney and kefir are all great foods rich in beneficial bacteria and yeast that support and enhance your immune system, digestive health and help you to reduce your craving for sugar.  

 

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

What’s YOUR life’s purpose?

If you're like most people, the holidays are

loads of fun and may mean lots of time catching up with friends and family as well as a lot of good food.  With all the holiday parties, sweet indulgences and merry "toasts" to celebrate the fast approaching New Year, it's easy to get off track with your health and well-being.  2015 is right around the corner and if you're like most people you'll set new resolutions believing that you’ll finally achieve your desired goal (e.g., losing those stubborn 10 lbs. that don’t seem to ever go away, finally quitting smoking or having your last drink of alcohol).  

While setting a resolution for the new year may lead to short term gains, it is unlikely to lead your to your desired outcome without having a deeper life purpose.  The reality is that 95% of people who go on a diet will gain all the weight they lost within 5 years.  In order to reach your goals and commit long term, it is essential that you dig deep within to understand what makes you feel alive, helps you to experience gratitude and makes your life “sweet.” Your life’s purpose and values serve as a compass to you and will help you to experience vitality.  You may want to lose weight in order to play with your children, quit smoking so that you can jog outdoors and spend time with nature or stop drinking because you want to develop intimate relationships with your circle of peers and family.   

Once you have clarity regarding YOUR life’s purpose, set reasonable short term goals that are concrete and begin taking actions steps on them now.  Your values and life’s purpose will energize you to achieve your short term objectives.   Moreover, it is important that you build life structures and scaffolds to support you in obtaining your desired goals and committing long term.  If you want to lose weight, surround yourself with people who will support you and who have similar habits to the ones you wish to cultivate long-term.  If you want to stop smoking or drinking alcohol do not spend time with people who do and may enable you to reach for that last puff or cocktail and instead surround yourself with people who practice yoga or who meditate (e.g. the majority of people who drink alcohol and smoke do so to “blow off steam” and relax). 

As you make progress and move towards committing long-term to what you value, you may find that you have a new circle of friends and lose your ties with old friends.  As you cultivate your willingness to extend beyond your comfort zone and do what is uncomfortable to create lasting change, remember to pause, celebrate and savor each step along your journey.  

To your health,

Dr. Sandoval 

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

Happy New Year!

I wish everyone a prosperous and very happy New Year! I hope everyone is having lots of fun celebrating the holidays with their their family and friends! 

I will be on my own holiday break from December 23rd to January 5th.  You can watch me tomorrow at 4:00 p.m. on channel 41, America TV "El Programma de los Arrebatados" participating on the panel discussion and talking about my book "How Benefit Finding Leads to Improved Outcomes in Prostate Cancer" and my story. 

I will continue sharing recipes, insights and education to help you live with more vitality , balance and bliss after my holiday break on January 6th 2015.  Starting in 2015, I will be posting new blogs every 2 weeks.

Warm wishes,
Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

Happy Holidays!

I wish everyone a festive and joyous celebration full of good

health and vitality this year during the holidays with their family, friends and loved ones near and far! Whether you celebrate Hanukkah, Christmas or Kwanzaa, let us remember that the spirit during this time of year is to cherish our blessings and love each other.  

I will be on my own holiday break from December 23rd to January 5th.  You can watch me on channel 41, America TV "El Programma de los Arrebatados" on December 23 contributing to the panel discussion and talking about my book "How Benefit Finding Leads to Improved Outcomes in Prostate Cancer" and my story. 

I will continue sharing recipes, insights and education to help you live with more vitality and bliss next week.  Also, keep your eyes out for an announcement regarding changes with my practice next year.

Warm wishes,
Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

How to deepen your self-compassion in order to experience vitality and bliss . . .

If you’re like many people at this time of year, you probably have had and will continue to enjoy your share of holiday indulgences in the form of food, alcohol and several celebrations.  You probably have also had your share difficult or even painful experiences in the form of financial worries, feelings of guilt or shame because of your indulgences or simply because you are alone and have not received the invitations your were hoping for from that people who are in your life.  While all of these experiences are both very reasonable and frequently lead to short term gratification or pain, they will not help you to experience an unshakable and enduring appreciation for life or lead to the root of cause of happiness.  

As a reader of my blog, you’ve read about how research on self-compassion and mediation practices like Loving Kindness and R.A.I.N. can help you to effectively reduce your unpleasant or painful emotions and improve your well-being and health.  Nonetheless, you may still struggle with the idea of being kind with yourself or prioritizing these practices into your busy life schedule.   If this sounds like you, or you struggle with an addiction (i.e., drinking alcohol, binge eating and emotional eating, using the internet as a distraction) because you are unable to sit, still your mind and make friends with your pain,

taking perspective and imagining your mind as an infant who is learning to walk and eventually run will help to soften the pain.  Just as you would never shout at the baby for stumbling and falling, remembering to shift your perspective will help you to cultivate patience, trust and faith in letting go of your ineffective strategies to control and avoid the pain and discomfort that you may experience in your life.  Likewise, imagining that you are feeding an infant who does not sit still or is crying when you experience distress or are distracted will help you to shift your attitude and be patient, loving and even playful  your mind. 

 

If these gentle reminders do not seem to be enough to ease your pain, the traditional practice of giving and taking (i.e., Tonglen) as described by Pema Chödrön may offer you relief and help to open your heart to deepen your compassion in order to experience vitality and bliss.  While Tonglen meditation may appear to be overwhelming as you envision breathing in the pain and suffering of other people, the simplest form to practice Tonglen “on the spot” is simply to repeat “other people feel this too” each time you experience an unpleasant or painful emotion (e.g., the anxiety you experience in meeting a deadline at your job, the pain in your body because you fell and bruised your knee, the loneliness you experience because you have not been invited to the your friend’s holiday party).  Similarly, each time you experience a pleasant feeling or have pleasure in your life, repeat “may other people experience and delight in this too.”   As you practice consistently, Tonglen will help open your heart to deepen your compassion and ease your suffering.  You will also experience peace and joy as you notice and become aware of your everyday simple pleasures in life (e.g., the sun’s warmth on your skin on a cool day, the delicious taste of your favorite meal, the post office worker’s smile and help). 

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.