Skinny Songs Review

I love the idea of combining upbeat music with motivational lyrics to help people make lifestyle changes.

Skinny Songs aims to do just that with a collection of songs that Heidi Roizen put together, writing her own lyrics and collaborating with professional musicians and producers. Describing the songs as empowering, tracks include Objects in the Mirror Will Get Thinner Than They Now Appear, The Incredible Shrinking Women, You da’ Boss, I’m a Hottie Now, You Can’t Buy Thin and Skinny Jeans.

Unfortunately, the songs - which she describes as celebrating commitment, strength, and sex appeal - reinforce all the stereotypes that see people’s self-worth dependent on their jean size or their image in the mirror. I’m realistic enough to know that a lot of people feel better when they lose weight, and I applaud anyone who can come up with new tools to help people break old habits and motivate them to make lasting changes.

However, these lyrics just seemed plain silly. I’m sure they reflect the fears and fantasies of many women and more than a few men, but I’d rather not perpetuate them. Some of the songs are positive, but many have negative messages about being unattractive until you lose weight, and the importance of fitting into “skinny jeans”. I’m not convinced that everyone can realistically aim to be thin or skinny (or even desires to be skinny) nor do I think it's within everyone's means to wander into Saks to grab Gucci and Versace clothes.

At the end of the day, it’s about what works for you. Heidi swears this music helped improve her bottom line to the tune of 30 pounds (13.6 kg).

Here is a selection of lyrics. You can check out all the lyrics and listen to samples of the music at Skinny Songs and make your own decision.

I’m a Hottie Now

I spent years in misery
‘Cause everyone who looked at me
Was thinking evil thoughts about my thighs get back, into you somehow

The Incredible Shrinking Woman

You see I'm a superhero, with powers of epic might
I use wills of steel, at every meal, to control my every bite
And with my xray vision I can see without a doubt
There's a skinny girl inside me, I’ve just got to let her out

She’s the Incredible Shrinking Woman! Incredible Shrinking Woman!
Incredible Shrinking Woman! Incredible Shrinking Woman!

Poor Body Image Makes You Unhealthy

People who are happy with their weight experience fewer physically unhealthy or mentally healthy days, than those that want to lose weight.

Researchers at Columbia University Mailman School of Public Health have concluded that there is a direct correlation between people’s weight loss goals and the number of days they report being unhealthy. They suggest this indicates that pressure to lose weight and low body-esteem is a bigger contributing to mental and physical well-being than body mass index.

Apparently if you’re overweight but don’t give a toss, your health is better than that of people that want to lose even a small amount of weight. For example, if you weigh 180lb (81.8kg) and want to lose 1% of this weight i.e. 1.8lb or 818grams, you will be marginally less healthily than those who are happy with their weight.

However, if you set your sights on losing 10% of your current weight (18lb or 8.2kg) then over a period of a month you’re likely to report almost one extra day of feeling unhealthy compared to your body satisfied counterparts. Over a year it amounts to nearly 11 extra ‘unhealthy’ days.

Ramp it up to a goal to lose 20% of your current weight and the figures jump to an extra 4.3 days per month of reported feelings of being physically or mentally unwell. Extrapolate this over a year and you’re talking about feeling unhealthy on a whopping 51.6 days.

This all points to the need to making changes from the inside out, and to get away from measuring your self-worth as a function of your weight.

Too often I see people going through the emotional roller coaster of battling with the scales. Periods of restraint and feeling pleased with themselves, followed by periods of overindulgence and dealing with the resulting guilt and disappointment. This research suggests that the route to good health comes from loving your body now, rather than making that self-love conditional upon attaining your desired jeans size or weight goal.

“Our data suggest that some of the obesity epidemic may be partially attributable to social constructs that surround ideal body types,” said Peter Muennig, MD, MPH, Mailman School of Public Health assistant professor of Health Policy and Management. “Younger persons, Whites, and women are disproportionately affected by negative body image concerns, and these groups unduly suffer from BMI-associated morbidity and mortality.”

Approximately 66% of the more than 150,000 U.S. adults studied wanted to lose weight, and about 26% were satisfied with their current weight. With respect to BMI, 41% of normal weight people, 20% of overweight people, and 5% of obese people were happy with their weight. Older persons were also more likely to feel positively about their weight than were younger persons. However, in all models, perceived difference was a stronger predictor than was BMI of mentally and physically unhealthy days.

Researchers now conclude that the additional stress that people experience from negative body image is affecting their health. Body image (measured as desired weight loss) was a stronger predictor of poor health than body mass index (BMI). Or, put in simple terms it’s not how much you weigh that matters, it’s how you feel about your weight that influences your physical and emotional health. Not surprisingly, this was found to be more predictive of health in women than men, and in Whites than among African-Americans or Hispanics.

The paper, I Think Therefore I Am: Perceived Ideal Weight as a Determinant of Health, will be published in the March issue of the American Journal of Public Health.

Why Diets Don't Work

Anyone who battles with periodic bingeing, emotional eating or overeating knows how difficult it is to lose weight and keep it off.

Diets often work well in the short-term, but the majority of people regain their lost weight within the next five years, and some end up weighing more than they did before they started. But why does this happen?

I think there are several reasons why people diets don’t work long-term including:

• underlying thinking errors
• unhelpful beliefs
• feelings of deprivation and restriction
• poor body esteem
• expecting instant results
• lack of motivation
• not finding new coping mechanisms to deal with stressful situations

If you want to hear the full list of issues that could be sabotaging your goals and get tips on creating a healthy relationship with food you can call in to my free teleseminar to find out Why Diets Don’t Work.

I’ll also be discussing the different types of overeating and I’ll be taking questions at the end of the call.

There’s no charge for the tele-training seminar, except for your usual long distance calling charges.

Updated: I'm running another seminar in February, so if you missed out on the last one you can sign up now.

Light Therapy Pros and Cons

The Mayo Clinic has an excellent article on the use of light therapy for treatment of Seasonal Affective Disorder, depression, obsessive compulsive disorder and some sleep disorders. The article includes the benefits and side-effects of using light boxes as well as instructions on using a light box.

The Mayo Clinic makes the point that the effectiveness of using light boxes vary, from being as good or better than medications for some people, while others get little or no benefit. This is possibly due to the large range of light boxes available and the different theories on the appropriate spectrum of light to use and the duration of treatment.

Light boxes can be expensive to purchase, however it is also possible to rent them on a trial basis to see whether they are effective for you. The Apollo GoLite box is a popular model that a lot of people have recommended (I've never used one as I find the winters here are quite mild and I can usually get enough natural light to keep depression at bay). In addition to using the light boxes there are also special light bulbs and desk lamps you can purchase.

Once you have purchased the light box, most models will last a few years, but it pays to check out the replacement at the end of this time. Some will allow you to replace the bulb, other models require you to replace the entire box which can be costly. However, if you don't have insurance the light box can still be cheaper than medications without the stigma or side-effects of anti-depressants.

This doesn't mean that light boxes don't have side-effects, however most people find them tolerable. Some people with bipolar disorder may experience manic episodes, while others may find that the light box affects their skin, or induces headaches or eyestrain but the majority of people that I've spoken to have nothing but praise for their light box.

Free Happiness Seminar Online

Marci Shimoff, #1 New York Times Best-selling author has written a new book on happiness, which she says will help people find the feelings of inner peace and life satisfaction which she describes as the "Happy For No Reason" state.

Marci describes experiencing a lot of external factors that she expected to make her happy and couldn't understand why she felt dissatisfied and unhappy. She decided to investigate the source of happiness and find out why some people could be happy for no reason at all!

As part of her quest Marci interviewed people from all walks of life to find out what made them happy. One of the questions she asked was, “What do you think is the most important thing necessary to experience the Happy for No Reason state?” The result was what Marci describes as the 21 Happiness Habits.

You can download a free sample from her book, which includes the 20 key questions that Marci says determine your state of happiness and your "happiness set point" and listen to a replay of her free teleseminar online or download it to your mp3 player. You can also send her your question on being Happy from the inside out in your personal and professional life.

New Year’s Resolutions and Announcements…

Welcome to 2008. I hope you’ve all had a great break and enjoyed the festive season.

At this time of year people’s thoughts turn to New Year’s Resolutions and gearing themselves up for the new work year. If you’re like me that includes wanting to start the New Year with a fresh start. I like to rummage through all the cupboards and throw out anything I don’t need and get all my files sorted and organised. I always find a good declutter, helps clear the mind as well as the house!

If you’re looking for help with your New Year’s Resolutions, check back on last year’s post which explains the 10 Biggest Mistakes People Make with New Year’s Resolutions and these tips on goal setting.


Blog Changes
This year there will be changes at the Centre for Emotional Well-Being blog. As part of my commitment to keeping my life in balance - not to mention my sanity - I have decided to cut back on the time I spend blogging so you’ll be seeing fewer posts from me. Nancy will also be doing fewer posts as she attends to her growing freelance writing business. Over the next few weeks, I'll be reorganising the index to the blog to help you find any resources you may need in our library and links. Until then, pop your query into the search box at the top left hand side of the blog.

Merry Christmas everyone

We want to wish everyone a Merry Christmas and safe and happy holidays.

There will be no more posts for the remainder of 2007, but if you're looking for help with anything you can search our archive of articles, or visit the forum for a list of agencies that deal with emergencies, or can provide a friend on the telephone.

Meri Kirihimete (that's Maori for Merry Christmas)

Talia and Nancy

P.S. If you'd like some Christmas cheer check out Talia and her Elves wishing you a Merry Christmas

Overbooked Kids

My therapy practice includes quite a few adolescents, mainly high school students. Lately, I've been amazed at how packed their schedules are. They practically have to pull out a PDA to make an appointment! When I asked one yesterday if things were winding down before the holidayr break, she looked at me like I had two heads. Evidently, the teachers are piling it on.

Of course, I can't be entirely objective about this topic. I'm a mental health professional and the kids I see are usually being treated for anxiety, depression, substance abuse, etc. So I'm looking for any causes for the pathology I'm seeing.

In an article in Psychology Today, The Overbooked Child, psychologist David Elkins talks about the stress and depression he sees in his young patients. After interviewing his patient Kevin (not his real name) and his mother, the mother dismissed the idea that her son was stressed. She maintained that he enjoyed all the activities in which he was scheduled.

"But Kevin wasn't having a good childhood. He was overscheduled and on the brink of clinical depression. When I talked to him on his own, he confided that he missed playing with his friends in the neighborhood. They used to ride bikes, have water-balloon fights and build forts out of cardboard boxes. Now there wasn't time for those activities. 'I really like being in sports and everything,' he said. 'But not all that much.' "

In the book, The Over-Scheduled Child: Avoiding the Hyper-Parenting Trap, authors Alvin Rosenfield, M.D. and Nicole Wise discuss this issue. Rosenfield believes it's the parents who are driving this, "it's how we parent today."

"Parents feel remiss that they're not being good parents if their kids aren't in all kinds of activities. Children are under pressure to achieve, to be competitive. I know sixth-graders who are already working on their resumes so they'll have an edge when they apply for college."

But what continues to surprise me about this phenomenon is that the kids are doing much of this over-scheduling themselves. They are enrolled in AP (Advanced Placement) courses to get a leg up on college, they have a certain number of hours of community service to fulfill for National Honor Society and to look good on college applications. Then there are the extracurricular things like sports, drama, music-related activities, etc. This is all on top of regular school hours and homework. This schedule leaves very little free time or family and friend time.

When I've asked them about their schedules and whether their parents are pushing it, I often here that most of the activities, including enrolling in AP courses, are their choice.

On the Web site FamilyEducation.com, they suggest ways to help your kids work towards a balance in their activities:

Help Your Kids Strike a Balance

• Help your child set priorities.


• Help your child develop a realistic schedule to accommodate family, school, sports, and everything else.


• Find out at the beginning of the season what the coach's expectations are for the team.


• Let the coach know about your child's other commitments.


• Encourage your child to get homework done early in the day.


• Set aside a certain period every day for quiet study.


• Watch for signs of burnout, i.e., falling grades, diminished interest in other activities, and fatigue.


• Work with coaches and school officials to minimize sports interference with academics.


• Be a good role model: set priorities for yourself and stick to them. Point out athletes who maintain good grades.

This last point is critical. If you, as a parent, are so overscheduled yourself that you can't make time to discuss a healthy balance with your kid, that's an indicator of a problem. I'm amazed when I ask parents to schedule an appointment with me to discuss their child. I will often hear an incredulous, "Both of us?!" That always tells me very important information about the family's priorities. And yes, I insist that they both make time to come in.

Nancy L., LISW, LICDC

Recreational Drugs for Depression?

A horse tranquiliser could hold the key to treating depression.

Ketamine, which is used as an anaesthetic for humans and animals, and is also sold as a street drug to induce a "high", is being considered as a possible treatment for depression in those that have not responded to conventional treatments.

Researchers may be able to develop an antidepressant which takes effect almost immediately by directly targeting novel molecules in the brain instead of taking a less direct route, which can lead to longer times for medication to take effect, according to a study presented this week at the American College of Neuropsychopharmacology (ACNP) annual meeting.

The antidepressant is also thought to be effective in people for whom previous treatments have been ineffective. This human and rodent research is among the first to examine the effects of rapid antidepressant strategies.

Lead researcher and ACNP member Husseini Manji, M.D., director of the mood and anxiety disorders program at the National Institute of Mental Health (NIMH), says one of the major limitations in existing pharmacological treatments for major depression is the time between starting to take the medication, and when it starts to alleviate the depression, often a period of one month or longer. He adds that strategies that work at much faster rates would have a tremendous impact for Americans who suffer from depression – nearly 21 million annually, according to NIMH.

"Today's antidepressant medications eventually end up doing the same thing, but they go about it the long way around, with a lot of biochemical steps that take time. Now we've shown what the key targets are and that we can get at them rapidly," says Dr. Manji. “This research is leading to some very real possibilities for a whole new generation of antidepressant medications."

The study looked at patients in a “difficult to treat” group, meaning individuals who had not responded to other treatments including psychotherapy, traditional antidepressants or electroconvulsive therapy.

Researchers treated the depressed patients intravenously with ketamine, a general anesthetic usually used for minor surgical procedures in which muscle relaxation is not required. The doses of ketamine used in this study were considerably lower than when it is used as an anesthetic. These tests are part of an ongoing study

Ketamine produced results much more quickly than traditional antidepressants because it acted directly upon critical molecules in important neuronal circuits instead of having to bypass multiple locations en route to those circuits. Typically, currently available antidepressant medications work via serotonin or norepinephrine, neurotransmitters which act within the brain to help regulate emotion and cognition.

The results showed that patients responded after only two hours, and within 24 hours, 71% had responded. Patients were followed over time, and 35% maintained their response for up to one week. Traditional antidepressants usually take many weeks, or even months, to begin to work. “This is intriguing data which suggests that targeting these important molecules in critical circuits would be extremely helpful in treating depression more quickly, before it worsens and becomes more severe,” Dr. Manji said.

The researchers also studied rodents to determine whether they could get medication to highly responsive brain areas more quickly. By looking at different biomarkers – specific physical features used to measure the progress of a disease or condition – in mice and rats, researchers came closer to identifying at what point in the biochemical process medication might become effective, which would ultimately lead to faster treatment.

Treating patients with rapid strategies is essential since some patients who suffer from depression are tempted to stop their medication if it doesn’t work quickly enough.

Ongoing human studies using magnetoencephalography (MEG) are also helping to identify the specific brain circuits through which these rapid antidepressant effects occur. Identifying these precise circuits may lead to the development of molecules with even more precise effects, and therefore fewer side effects.

It's unclear whether Ketamine can be developed as a commercially viable antidepressant due to its side-effects. However, by identifying the underlying actions of the components of Ketamine and correlating these to biomarkers, scientists hope to develop fast-acting safe treatments for depression.

Sources:
American College of Neuropsychopharmacology (ACNP) press release
National Institute of Mental Health (NIMH)press release

Coming to the End of "Guest Hosting"

I wanted to mention that today's post is the last in my "guest hosting" stint. I have enjoyed filling in the past month for Talia while she tackles other projects.

Thanks to all of you who have read my posts and especially to those who have taken the time to comment.

I look forward to dropping in occasionally to post on topics of interest to me.

Have a safe, sane and enjoyable holiday season!

Nancy L., LISW, LICDC

Colleges to Notify Parents When Students Violate Alcohol/Drug Rules

Right to privacy vs. duty to inform is a sticky, complicated issue. By law, I must maintain my patients' confidentiality unless they sign a release form indicating I can share information. But what about underage drinking on college campuses? Does the college have a duty to inform parents when a student violates alcohol or drug use policies? Until recently, most universities cited privacy laws - they did not inform parents.

An article in the Wall Street Journal, Colleges Move Boldly on Student Drinking examines a "loop hole" in federal privacy law that is allowing colleges to inform parents when a student violates a campus drinking or drug use policy. The law, Family Educational Rights and Privacy Act (Ferpa), was enacted to protect the privacy of student education records. Under the law, students and/or parents must give written permission before their information can be released. The law was enacted in 1974, but according to the WSJ article,

"The college parental-notification policies for alcohol and drug violations utilize an exception added in 1998 to Ferpa that allows schools to call parents if a student gets an alcohol or drug violation and is under 21 years of age. After the law was changed, some colleges created parental-notification policies, while others insisted that contacting parents would go against their goal of nurturing independence in their students."

College drinking and drug-related incidents are staggering. According to the National Insitute on Alcohol Abuse and Alcoholism (NIAAA),

• 1700 college students between the ages of 18 and 24 die each year from alcohol-related unintentional injuries, including motor vehicle crashes.


• More than 696,000 students between 18 and 24 are assaulted by another student who has been drinking.


• More than 97,000 students between 18 and 24 are victims of alcohol-related sexual assaults or date rape.

The Virginia Tech shootings and other recent campus tragedies have made college administrators less sure of their historic stance of protecting students' privacy. But some parents argue that being notified of alcohol/drug violations inhibits their child from learning to make good choices.

As a substance abuse counselor and mental health therapist, I can certainly see both sides of this issue. But I do know that involving family when a student has an alcohol or drug problem can have a very positive effect.

What do you think? Violation of privacy or safety issue that overrides it?

10 Tips to Kick Holiday Stress-Management into High Gear

Yesterday, as I polished off the remaining 1/4 bag of Maui Onion Kettle Chips (yes, they are as good as they sound!) and became very cranky, I realized I haven't been following my own holiday stress-reduction tips.

Hanukkah began yesterday at sundown. Christmas, Kwanzaa and Boxing Day are three weeks away. The holiday crunch is on us: time for a refresher in slowing it down, regaining our focus and getting re-grounded.

1. Quit trying to find the "perfect" gift. The teenagers in my life are all getting gift cards from a retail store. Teens like those almost as much as money. Your picky mother-in-law won't appreciate the time you took to select her gift - and she still won't like it. So don't stress about it.


2. Avoid high-traffic times if possible. Drivers are terribly distracted this time of year. Add that to inclement weather and you have an accident waiting to happen. Stay out of stores at peak times. I call it "shopping psychosis," that look that comes over people as they block store-aisle traffic with their carts. Stay home and order holiday items and gifts online; you still have time.


3. You do not have to entertain this season. Give yourself permission to NOT have people over for parties, etc. Unless you can afford to cater the event, have a cleaning service and/or it's already in the works - just don't do it. And not worrying about the mess can be very healthy.


4. Watch your breathing. Most of us don't breathe enough normally; we take shallow breaths and deprive ourselves of oxygen. Add stress to that and we can even become light-headed. Sit in a quiet place, close your eyes and take 10 deep breaths. Inhale slowly and exhale more slowly. You'll be amazed at how relaxed you will feel!


5. Get enough rest. I have patients tell me that they only sleep 4-5 hours a night. Most research would say they are sleep-deprived. Cut out some TV or computer time at night and get some sleep. And naps are not just for cats. Try one or two...


6. Make sure you have some quiet, alone time scheduled. The social demands of holiday seasons are high. We are required to interact more with family, co-workers, etc. That can be very tiring, especially if socializing causes you anxiety. Factor in some down-time.


7. Watch alcohol and food intake. I am not setting a good example by sharing my potato-chip mini-binge above. Spiked eggnog, wine, drinks and high-fat, high-caloric food abound this time of year. Denying yourself any treats this season isn't necessary. But try to eat healthy foods, too.


8. Plan one fun event just for you. You probably spend much time and effort insuring others are taken care of and entertained this season. Remember to treat yourself - get a manicure, go to a heated driving range, babysit a friend's new puppy or read that new best-seller you've been hoarding.


9. Watch a favorite holiday movie or show. In an earlier post, I mentioned the film Home for the Holidays. It's great if you want to laugh at family dysfunction. But I'm talking about a sentimental favorite. It's corny and dated, but I love Holiday Inn. Bing Crosby singing "White Christmas" does it for me.


10. Get some exercise. Most usual exercise routines get abandoned this time of year. We are full of excuses. But exercise is a terrific stress-buster. Take a walk in the snow with your kids or dogs.

Nancy L., LISW, LICDC

Related posts:
Holiday Stress-Reduction Tips - Listen to the Real Experts
Set Realistic Expectations for the Holidays
Strategies for Surviving the Holidays - H.A.L.T.