The Body Doesn't Lie (40 page)

18
. Hannah Gardener, Tatjana Rundek, Clinton Wright, and others, “Th P55—Soda Consumption and Risk of Vascular Events in the Northern Manhattan Study,” P17-Community/Risk Factors Posters II, American Heart Association 2011 International Stroke Conference (http://my.americanheart.org/idc/groups/ahamah-/files/03/38/28/f033828/public/@wcm/@sop/@scon/ documents/downloadable/ucm_427795.pdf).

19
. “Sugar and Spice and Everything Not So Nice: Spice Allergy Affects Foodies and Cosmetic Users Alike,” American College of Allergy, Asthma and Immunology (ACAAI) (Nov. 8, 2012) (no abstract available—http://www.acaai.org/allergist/news/New/Pages/ SugarandSpiceandEverythingNotSoNice.aspx).

20
. L. DiPietro, A. Gribok, M. S. Stevens, and others, “Three 15-min. Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance,
Diabetes Care.
Oct. 2013; 36(10):3262–68, doi:10.2337/dc13-0084. Epub 2013 Jun 11. PubMed PMID: 23761134; PubMed Central PMCID: PMC3781561.

21
. E. Bonora, “Postprandial Peaks as a Risk Factor for Cardiovascular Disease: Epidemiological Perspectives,”
International Journal of Clinical Practice Supplement
129 (July 2002): 5–11.

22
. S. Peele and A. Brodsky, “A General Theory of Addiction,”
Love and Addiction.
New York: Taplinger (1975).

23
. L. S. Haak and others, “B08 Effectiveness of Team-Based Financial Incentives for Smoking Cessation in the Workplace,” Poster Session B, AACR International Conference on Frontiers in Cancer Prevention Research, Oct. 16–19, 2012, Anaheim, California (http:// www.aacr.org/home/public--media/aacr-in-the-news.aspx?d=2925).

24
. C. Perilloux, J. D. Duntley, and D. M. Buss, “The Costs of Rape,”
Archives of Sexual Behavior
41, no. 5 (Oct. 2012): 1099–106. PubMed PMID: 21975924.

25
. S. A. Wilson, L. A. Becker, and R. H. Tinker, “Fifteen-month Follow-up of Eye Movement Desensitization and Reprocessing (EMDR) Treatment for Posttraumatic Stress Disorder and Psychological Trauma,”
Journal of Consulting and Clinical Psychology
65, no. 6 (Dec. 1997): 1047–56. PubMed PMID: 9420367; van der Kolk, J. Spinazzola, M. Blaustein, and others, “A Randomized Clinical Trial of EMDR, Fluoxetine and Pill Placebo in the Treatment of PTSD: Treatment Effects and Long-Term Maintenance,”
Journal of Clinical Psychiatry
68 (2007): 37–46; D. E. Jonas, K. Cusack, C. A. Forneris, and others, “Psychological and Pharmacological Treatments for Adults with Posttraumatic Stress Disorder (PTSD),” Agency for Healthcare Research and Quality (Apr. 2013): http://www.ncbi.nlm.nih.gov/books/ NBK137702/ PubMed PMID: 23658937.

26
. N. Carmen, “The Power of Rituals in Life, Death, and Business,”
Harvard Business School Working Knowledge
, June 2, 2013.

1
. M. T. Heneka and others, “Locus Ceruleus Controls Alzheimer’s Disease Pathology by Modulating Microglial Functions Through Norepinephrine,” Proceedings of National Academy of Sciences 107, no. 13 (Mar. 30, 2010): 6058–63, doi:10.1073/pnas.0909586107. Epub 2010 Mar 15. PubMed PMID: 20231476; PubMed Central PMCID: PMC2851853.

2
. G. Dawson, “Sleeping Cleans Your Brain,” http://real-psychiatry.blogspot .com/2013/10/sleeping-cleans-your-brain.html.

3
. B. Dugué and E. Leppänen, “Adaptation Related to Cytokines in Man: Effects of Regular Swimming in Ice-cold Water,”
Clinical Physiology
20, no. 2 (Mar. 2000): 114–21. PubMed PMID: 10735978; P. Huttunen, H. Rintamäki, and J. Hirvonen, “Effect of Regular Winter Swimming on the Activity of the Sympathoadrenal System Before and After a Single Cold Water Immersion,”
International Journal of Circumpolar Health
60, no. 3 (Aug. 2001): 400–406. PubMed PMID: 11590880.

4
. L. Rappoport,
How We Eat: Appetite, Culture and the Psychology of Food
(Toronto: ECW Press, 2003).

5
. J. Nawijn, M. A. Marchand, R. Veenhoven, and A. J. Vingerhoets, “Vacationers Happier, But Most Not Happier After a Holiday,”
Applied Research Quality of Life
5, no. 1 (Mar. 2010): 35–47.

6
. M. E. P. Seligman, T. Rashid, and A. C. Parks, “Positive Psychotherapy.”
American Psychologist
, 61 (2006): 774–88.

7
. B. J. Fogg, “Fogg Method: 3 Steps to Changing Behavior” http://www.foggmethod .com/

Acknowledgments

Mum, thank you for teaching me that anything is possible. Your unconditional love gave me my confidence and my strength; and to Taki and Nas, thank you for being there, no matter what.

Jerry, thank you for your love and support; and Alexander and Constantine, for sharing your mummy with the world. You are my most important people.

Gwyneth, for your trust and your inspiration as a woman and a mother. I have such respect for your passion and your discipline.

Gideon, my editor, for believing in me and for being such a giving, intuitive leader. Your vision connected all the dots, assembled a great team, and made this book happen.

Mariska, for being my partner in this labor of love and for putting anything I say into excellent words to the point that blows my mind.

Elisabeth and Rupert, for the many years of kindness and support. Your trust and your wisdom are such a gift.

Alicia and Toni, for the constant encouragement and the countless laughs your beautiful friendships have given me.

To my teachers, who brought out the best in me and helped me find my passion at a very young age.

And to the health and healing professionals with whom I’ve had the pleasure of collaborating, especially Dr. Katja van Herle and Dr. Naji Abumrad, for teaching me so much, for sharing knowledge and resources, and for working together to help our patients make the connection.

And, of course, to all of my beautiful patients and clients, for your loyalty and your vulnerability, for opening yourselves up to new ideas and allowing me into your homes and your lives, for teaching me to be a healer, and for honoring me with your trust. Your talents, strength, and grace inspire and amaze me every day.

Index

The pagination of this electronic edition does not match the edition from which it was created. To locate a specific passage, please use your e-book reader’s search tools.

Page references followed by
fig
indicate an illustrated figure; followed by
table
indicate a table.

A1C levels, 99

abandonment psychological antidote, 60

acupuncture: considering, 162; Mayo Clinic research on myofacial trigger points corresponding to, 6; self-healing trigger points used during, 122

acute injuries: how both Positive and Negative Feedback start in moment of, 52; Negative Feedback due to, 19; RICE (rest, ice, compression, elevate) for, 192

Adaptive Response: Adam’s story on rebuilding his, 32–35; the body’s constant tapping into, 56; description of, 11; developing greater resistance to stress through, 54–55; growing stronger because of stress, 18; Holocaust “post-traumatic growth” study on example of, 53; how it uses the SNS, 14–15; how a stable foundation builds resilience of, 40–43; how traditional pain management can interfere with, 11; how yoga manifests the, 154; learning to tap into self-healing, 13; a lifetime of SNS/ PNS swings and inability to regulate, 19; making positive choices to wake up your, 36–37; tapping into your innate, 180.
See also
body; pain management; Positive Feedback

addictions: calling in reinforcements to kick your, 159–60; characteristics of those who are able to “quit,” 159; Diet Coke, 151; five distinctive characteristics of, 158; Negative Feedback due to unchecked, 20; pattern of inflammatory food, 184–85; release harmful habits and, 158–59.
See also
habits

adrenal glands: cortisol produced by the, 16; HPA axis including the hypothalamus, pituitary gland, and, 15–16

afternoon meditation, 112–13

“aggressively happy” behavior, 5

alcohol, 149, 222
table

allergies: environmental allergens, 19; as PCOS symptom, 45.
See also
food intolerances/sensitivities

Almond Chocolate Smoothie, 219
table

almond milk, 191

alpha rhythms, 58

Alzheimer’s disease, 73

amygdala: being ruled by our, 60; where we process sensory information into memory and learning, 7

Amy’s story: on her successful Positive Feedback program, 22–25; on how her pain affected her, 3–4

anger: Chinese medicine on body’s storage of, 6; liver linked to, 9; Positive Feedback remedies for, 244; psychological antidote to, 60; self-healing trigger points on, 126
table
, 129
table
, 244

“angry liver,” 203

anxiety: as common reason for seeking medical help, 11; Positive Feedback remedies for, 244–46; psychological antidote to, 60; self-healing trigger point for, 125
table
, 129
table
, 244; spleen linkage to feelings of, 9

Appalachian Trail, 194

artificial creamers, 148

artificial sweeteners, 148

Auschwitz concentration camp, 53

author’s story.
See
Vlachonis, Vicky

autonomic nervous system: introduction to the PNS subsystem of, 14, 15
fig
; introduction to the SNS subsystem of, 14, 15
fig
.
See also
nervous system; parasympathetic nervous system (PNS); sympathetic nervous system (SNS)

Baby Boomer health status, 12

baby steps toward goals, 200–201

back-body self-healing trigger points: locations on the body, 123
fig
; working with the, 124
table
–29
table

back pain: as common reason for seeking medical help, 11; upper, 27
fig
, 31–35, 129
table
.
See also
lower back pain

bagels, 148

baroreflex sensitivity, 22

baths: Epsom salts, 192, 252; lavender, 192, 253; relaxing in a bath, 74; salt-and-pepper, 134–36.
See also
showering

Baumeister, Roy, 20

Berry Smoothie, 218
table

beta-endorphins, 17–18

beverages: chamomile tea, 73, 222
table
; diseases linked to sugar-sweetened, 59; healing teas, 222
table
; Release (Days 1–7) fall in love with liquids, 145–47; suggested breakfast, 101.
See also
drinking water

Bilophila wadswortablehia
, 150

Black-Eyed Peas, 239

bladder: infections of the, 184; parasympathetic nervous system (PNS) regulation of, 15
fig
; sympathetic nervous system (SNS) regulation of, 15
fig

blaming others, 4

bloodflow improvement, 127
table
, 128
table

blue/purple fruits and vegetables, 189
table

boar’s-hair brush, 131

body: consciously increasing the flow of natural painkillers of the, 6; constantly tapping into Adaptive Response, 56; Dr. Still’s belief in self-healing power of the, 51–52; effects of chronic inflammation on the, 10–11; illustration of self-healing trigger points on the, 123; imprint of negative thought carried throughout your, 8–9; law of inertia on resting, 52; learning to listen to your, 41–43; possible reactions to the Release Meal Plan by your, 152–53; Reflect phase to reconnect with your physical, 57–58.
See also
Adaptive Response; Maladaptive Response

body brushes, 131

Body Family Tree: how to create your, 86–87; how to effectively use your, 87, 90–91; sample of your, 88
fig
–89
fig

Body Map, 85–86

Body Map Template, 85, 86
fig

body scan for pain, 155

Body Timeline: description and benefits of, 91–92; example of a, 92
fig
–93
fig
; Lisa’s, 203–4; multifold purpose of, 92; process of creating your, 93–95

brain: amygdala of the, 7, 60; Brown University study on meditation benefits to the, 40; cortex of the, 7; HPA axis of the, 15–17; hypothalamus of the, 7, 15–16, 129
table
; impact of chronic stress on the, 16; plaque build-up in the, 53; prefrontal cortex (PFC) of the, 61, 180; SNS/PNS swings experienced by the, 16–19; “volume knob” for controlling alpha rhythms of your, 58

brain-derived neurotrophic factor (BDNF),62

brainstorming Radiant life, 198–201

Brazil nuts, 148

bread: Positive Feedback complex carbohydrates, 188
table
; suggested breakfast, 101

breakfast meal plans: Radiate Meal Plan, 216
table
–17
table
, 220
table
; Release (Days 1–3) Liver Flush, 142–43, 212
table
; suggested smoothies for, 101; suggestions for a Reflection, 100–101

breathing exercises: during meditation, 110–11; nine-point meditation and deep, 134; relax and release tension with deep, 21–22; Tibetan Rites finished with deep, 83

British School of Osteopathy, 43

Brown, Brené, 36

brown fat cells, 183

Brown University, 40 buried emotions, 6 Butterflied Roast Chicken, 230

Cabrito with Prunes, 231

California Fresh Salad, 224

candy, 149

cashew nuts, 148

Cats
cast members, 47–48

Centers for Disease Control and Prevention (CDC), 11–12

chamomile tea, 73, 222
table

champagne, 222
table

Check-ins: are you ready to live in Positive Feedback for life?, 202–7; are you ready to Radiate?, 173; are you ready to Release?,114

chickenpox virus, 4

Chickpea Salad, 241–42

childhood: EMDR therapy to release trauma from, 164–66; how a stable foundation builds life-long health, 39–43; how we “install” our emotional triggers during, 8; identifying your passion by examining memories from your, 195–96; learning the power of food to hurt or heal during, 41– 43; Negative Feedback due to unresolved trauma from, 20; Radiant Deep Dive by recalling happiest day during, 197–98, 205; rituals used to release past trauma from, 167–71

chili powder, 149