The Body Doesn't Lie (43 page)

Positive Feedback program Week 3: Radiate phase: check-in: are you ready to live in Positive Feedback for life?, 202–7; finding your purpose during the, 181; Melissa’s story on journey to the, 175–79; positive emotion during the, 195–202; positive motion during the, 193–95; positive structure during the, 181–93; a quick scan of where we are when starting the, 179–80; Radiate Meal Plan, 185–89
table
, 190, 193, 214–22
table
; what to expect during the, 180–81

Positive Feedback recipes: main dishes, 228–34; salads, 224–26; side dishes, 234–42; soups, 227–28

Positive Feedback remedies: for anger, 244; for anxiety and depression, 244–46; for colds and coughs, 246; differential diagnosis approach of, 243; for flu, 246–47; for hangover, 247–48; for headache, 248–49; for low back pain, 249–50; for low libido, 250–51; for menstrual pain, 251–52; for neck pain, 252–53; for sore throat, 253–54; for thyroid, 254; for travel and jet lag, 255–57.
See also
illness; self-healing trigger points

Positive Feedback self-care categories: positive emotion, 54, 102, 155–73, 195–202, 205; positive function, 54, 95–101, 138–52, 184–89
table
; positive motion, 52, 54, 74, 76–83, 102, 153–54, 193–95; positive structure, 54, 85–95, 120–28, 182–84

Positive Feedback supplements, 215

Positive Feedback To-Go Meal Plan, 192

positive function self-care: Radiate phase, 184–89
table
; Reflect phase, 95–101; Release phase, 138–52, 185.
See also
Positive Feedback self-care categories

Positive function (Radiate phase): making changes in diet intake, 184–86; Positive Feedback complex carbohydrates, 188
table
; Positive Feedback proteins, 187
table
– 88
table
; Positive Feedback vegetables and fruits, 189
table

Positive function (Reflect phase): Food Diary, 95–97; mindful eating, 97–101; purpose of establishing, 95

Positive function (Release phase): Release Meal Plan for detoxification, 138–42, 185; Release Meal Plans (Days 1–3), 142–45; Release Meal Plans (Days 1–7), 145–47; Release toxic inflammatory foods (Days 1–7), 147–49; troublesome categories of food, 149–52

Positive motion (Radiate phase): activities and goals to consider for, 194–95; improved physical condition during the, 193–94

positive motion (Reflect phase): overview of the, 102; Release phase, 153–54; Tibetan Rites, 52, 74, 76–83, 102

positive motion (Release phase): take a quick stroll, 153–54; yoga, 154

positive motion self-care: description of the, 54; Radiate phase, 193–95; Reflect phase, 52, 74, 76–83, 102; Release phase, 153–54

positive psychology, 198–99

positive self-talk, 103–7

positive structure self-care: description of, 54; Radiate phase, 182–84; Reflect phase, 85–95; Release phase, 120–38

positive structure (Radiate phase): alternating hot and cold rinses, 182–83; Morning Glory ritual at-a-glance, 182; tummy massage, 182, 183–84

positive structure (Reflect phase): Body Family Tree, 86–91; Body Map, 85–86
fig
; Body Timeline, 91–95

positive structure (Release phase): issues to consider for establishing, 120–21; Morning Glory enhancements, 130–38; self-healing trigger points, 121–29
table

post-traumatic stress disorder, 165–66.
See also
stress

potatoes: Release Meal Plan, 213
table
; sweet, 213
table
; Sweet Potato Mash, 241; white, 149

poultry protein, 187
table

poultry recipes: Butterflied Roast Chicken, 230; Greek Burgers, 233; Roast Chicken/ Turkey with Figs, 232

power of choice, 53–54

pranayama meditative exercise, 21

prayer (silent), 133

prefrontal cortex (PFC), 61, 180

pregnancy, 205

premenstrual self-healing trigger points, 126
table
,128
table

processed meats, 148

proteins: complete-protein combinations, 188
table
; Positive Feedback, 187
table
– 88
table
; Positive Feedback To-Go Plan on increasing, 192

Protein Shake, 218
table

psychological antidotes, 60

Pumpkin (or Sweet potato) Soup, 227

purple/blue vegetables, 189
table

Radiant Deep Dive, 196–98, 205

Radiant living: check-in: are you ready to live in Positive Feedback for life?, 202–7; passion as the core and goal of, 195–96, 199–202; Radiant relationships as part of your, 201–2

Radiant relationships, 201–2

Radiate Meal Plan: breakfasts, 216
table
– 17
table
, 220
table
; comparing the Release Meal Plan and, 185; description of the, 185–86, 214–15; healing teas, 222
table
; lunches and dinners, 217
table
, 221
table
; more meal choices under the, 215; Positive Feedback complex carbohydrates used in, 188
table
; Positive Feedback proteins used in, 187
table
–88
table
; Positive Feedback

vegetables and fruits, 189
table
; reintroducing reactive foods, 190, 193; snacks, 216
table
–17
table
, 221
table
; special treats, 222
table
; supplements, 215

Radiate phase: baby steps toward your goals, 200–201; brainstorming your Radiant life, 198–201; check-in: are you ready to live in Positive Feedback for life?, 202–7; check-in: are you ready to move to Radiate?, 173; Deep Dive, 196–98, 205; finding your purpose during the, 181; investing in Radiant relationships during, 201–2; Jennifer’s individualized Positive Feedback prescription for, 65
table
; Morning Glory ritual at-a-glance, 182; overview of the, 61–62, 65–66; Radiate Meal Plan, 185–89
table
, 190, 193, 214–22
table
; what you can expect during the, 180–81.
See also
Reflect*Release*Radiate sequence

rape victims, 165

Reactive foods, 190, 193

recipes.
See
Positive Feedback recipes

red fruits and vegetables, 189
table

red meat, 149–51

referred pain, 26

Reflect*Release*Radiate sequence: used as decision-making technique, 55; Negative Feedback liberation step of, 49; overview of the three steps of, 56–66; pleasure of seeing someone successfully go through the, 202–7; ultimate goal of each stage of the, 52.
See also
Positive Feedback program;
specific step

Reflect phase: affirmations and meditation, 108–14; Body Family Tree, 86–91; Body Map, 85–86
fig
; Body Timeline, 91–95; check-in: are you ready to move to Release?, 114; daily reflection exercise, 83; Food Diary, 95–97; get sufficient quality sleep during the, 72–75; Jennifer’s individualized Positive Feedback prescription for, 64
table
; mindful eating, 97–101; Morning Flory ritual, 75–85; overview of the, 56–58; positive self-talk during the, 103–5, 107; to reconnect with your physical self, 57–58; Time Audit, 106
fig
–8.
See also
Reflect*Release*Radiate sequence

reflexologist, 162

rejection psychological antidote, 60

Release Meal Plan: comparing the Radiate Meal Plan and, 185; description and benefits of the, 59; description and detoxification using the, 138–42, 185; possible body reactions to the, 152–53; Release (Day 1–7) release the toxic inflammatory foods, 147–52, 212
table
–13
table
; Release (Days 1–3) cleanse via a Liver Flush, 142–45, 212
table
–13
table
; Release (Days 1–7) fall

in love with liquids, 145–47, 212
table
–

13
table
.
See also
foods

Release phase: check-in: are you ready to Radiate?, 114; daily nap, 136–38; drink lemon water, 76–77, 146; dry brushing, 130–33; importance of the, 115–16; Jennifer’s individualized Positive Feedback prescription for, 64
table
; Kerry’s story on, 116–18; letting it go during the, 118–20; Morning Glory ritual at-a-glance, 130; nine-point meditation, 133–34; overview of the, 58–60, 61; as primary goal of most patients, 58–60; quick body scan for habitual offenders during the, 155; Release Meal Plan for detoxification, 138–52, 185, 212
table
–14; salt-and-pepper bath, 134–36; self-healing trigger points used during, 121–29
table
.
See also
Reflect*Release*Radiate sequence

Release the Time-Wasters exercise: description and benefits of, 156–58; Kerry’s story on her, 117

remedies.
See
Positive Feedback remedies

resveratrol, 143

reverse osmosis filter, 146–47

rice, 188
table

RICE (rest, ice, compression, elevate), 192

rituals: closure through a “proper burial,” 171; letting it go and pretreatment, 119; release your past via, 167–71; religion and forgiveness, 168.
See also
Morning Glory ritual

Roast Chicken/Turkey with Figs, 232

Royal Ballet School, 47

Rozin, Paul, 21

sadness: linkage between lungs and, 9; Negative Feedback due to unrelenting, 20; psychological antidote to, 60; self-healing trigger point for, 125
table
.
See also
depression

salad recipes: California Fresh Salad, 224; Fresh Spinach Salad, 225; Fruit Salad, 226; Greek Goddess Salad, 225; Jerry’s Crab Salad, 226

salivary glands: parasympathetic nervous system (PNS) regulation of, 15
fig
; sympathetic nervous system (SNS) regulation of, 15
fig

salt-and-pepper bath, 134–36

Sarah’s story, 29–31

Science in the Art of osteopathy: Osteopathic Principles and Practice
(Stone), 13

sea buckthorn, 147

self-awareness development, 62, 65

self-care techniques: positive emotion, 54, 102, 155–73, 195–202, 205; positive function, 54, 95–101, 138–52, 184–89
table
; positive motion, 52, 54, 74, 76–83, 102, 153–54, 193–95; positive structure, 54, 85–95, 120–28, 182–84

self-healing trigger points: for anger, 126
table
, 129
table
, 244; for anxiety and depression, 125
table
, 129
table
, 244; benefits of using your, 121–22; for colds and coughs, 246; for hangovers, 247; for headaches, 129
table
, 248; how to apply, 122; illustration of the body’s, 123; instructions for working with specific, 124
table
–29
table
; for lower back pain, 126
table
, 127
table
, 128
table
, 249; for low libido, 127
table
, 129
table
, 250; for menstrual pain, 251; for neck pain, 252; for thyroid problems, 254; for travel and jet lag, 255.
See also
myofacial trigger points; Positive Feedback remedies

self-talk: negative, 61; positive, 103–7

Seligman, Martin, 198

sexual assault victims, 165

shame psychological antidote, 60

shiitake mushrooms, 148

shingles, 4, 25

Short-Grain Brown Rice or Quinoa, 236

showering: alternating hot and cold rinses, 182–83; silent prayer while, 133.
See also
baths

side dish recipes: Black-Eyed Peas, 239; Chickpea Salad, 241–42; French Green Beans, 238; Garlic and Chili Broccolini (Long-Stem Broccoli), 237–38; Guacamole, 242; Peas and Artichoke Hearts, 239–40; Short-Grain Brown Rice or Quinoa, 236; Speltotto (Pearled-Spelt Risotto), 234–36; Spinach and Rice, 236–37; Steamed Asparagus with Lemon, 237; Sweet Potato Mash, 241; White Beans with Cinnamon, 240.
See also
vegetables silent prayer, 133 skeletal health, 20 skin issues: as common reason for seeking

medical help, 11; how diet can contribute to, 45; inflammatory foods associated with, 140.
See also
eczema

sleep: biological importance of, 72; consequences of chronic deprivation of, 72; daily naps, 136–38, 192; getting sufficient amount of quality, 72–73; tips for ensuring quality, 73–75

sleep problems: consequences of chronic, 72; inflammatory foods associated with, 140; Positive Feedback To-Go Plan for improving, 192; self-healing trigger points to help improve, 126
table
, 128, 129
table

smoking, 19

smoothies: Liver Flush Smoothie, 144–45; Radiate Meal Plan recipes for, 218
table
– 19
table
; suggested breakfast, 101

snacks: Positive Feedback To-Go Plan on, 192; Radiate Meal Plan, 216
table
–17
table
, 221
table
; Release (Days 1–3) Liver Flush, 143; Release (Days 1–7), 213
table

Socrates, 56

sore throat remedies, 253–54

soup recipes: Pumpkin (or Sweet potato) Soup, 227; Village Soup, 227–28

soy beans, 149

soy products, 149

soy sauce, 149

Speltotto (Pearled-Spelt Risotto), 234–36

spice sensitivities, 152

Spinach and Rice, 236–37

spinal column “decoder ring,” 13

spleen, 9

Stanton Peele Addiction Center, 158

Steamed Asparagus with Lemon, 237

Still, Andrew Taylor, 3, 51, 52, 54

stomach: parasympathetic nervous system (PNS) regulation of, 15
fig
; sympathetic nervous system (SNS) regulation of, 15
fig

Stone, Caroline, 13, 26

stress: Adaptive Response growing stronger because of, 18; constantly tapping into Adaptive Response to handle daily, 56; how the Adaptive Response develops a greater resistance to, 54–55; how both Positive and Negative Feedback start in moment of, 52; impact on the HPA axis by chronic, 16–17; Maladaptive Response to, 18–19; Negative Feedback due to unmanaged, 20; when triggering stress becomes a default condition, 21–22.
See also
post-traumatic stress disorder

structure self-care techniques, description of, 54

Sucralose (Splenda), 151–52

sugared foods: candy, 149; cereals, 149

sulforaphane, 143

supplements, 215

Sweet Potato Mash, 241

sympathetic nervous system (SNS): being ruled by our, 60; description of, 14; heavily influenced by thoughts, 20; list of typical of daily SNS triggers, 17; regulation of functioning organs by, 15
fig
; wear and tear of emotional triggers impacting the, 16–19, 21.
See also
autonomic nervous system