Today the temperature outside dropped overnight to at least minus 1 degree. The wind is howling and the cold breeze makes aggressive sounds as it collides with trees and walls and anything in its way. But the sky is blue, which in our neck of the woods is a good thing because if the wind blows itself out at least a few minutes, the sun beats down through windows and the room warms up very nicely indeed. Some wit described this state as similar to a piece of bread toasting in a toaster.Hopefully lots of toasted experiences today.
My exercise program is going well - just as well it does not consider the outdoors as the most significant partner to move and stretch and strengthen and balance. That is part of the contract of the investment deal made with upmarket gym where I can do all of these movements in the comfort of an air conditioned building and comfort from the unruly elements of nature. The positive news is that our winter holiday commences on Sunday and the family motor down as it were, since Johannesburg is situated on the highveld whose altitude is much higher than the 'Berg, and often when this cold front hits it is preceded by snow on the peaks of the 'Berg. Maybe can then hike through snow which is very rare where we live.
So the possibility of winter in the mountains exercises the imagination and keeps my faith in check to continue to build body strength so that I can enjoy the fresh air and scenery from the trails and paths and mountain peaks. Also the fire side chats become more memorable, and thick jerseys, and balaclavas, and hot drinks, and warm tastes build positive memories. All good I am told by Dr Daniel Amen, for the limbic structures deep in the brain. Build a bank of positive memories. Bonuses come back in big dividends later in life.
Once again, to be continued.
Friday, June 26, 2009
Thursday, June 25, 2009
Boredom, meditation, writing, and the brain
Mindfulness meditation is a focused attention on what is happening right now, a useful brain gym exercise to receive feedback of information from deeper brain structures in a quiet gentle way. Last night, such a process occurred. A feeling of boredom sprang into consciousness. Not an easy inner state to describe but when it happens I now recognize it, let it play out it's tune, and then reflect on the power of the message.
Some philosophers have written about boredom, but the literature is scarce, say, compared to its polar opposite: burnout. Boredom is a definite mental state with possible underlying brain underpinnings. Cannot find any significant scientific research into its understanding and description. Boredom can paralyze and boredom can motivate... I have experienced both sides.
How do I now respond? Explore some new venture, act on any new and interesting stimulus, or just wait for the feeling to pass over.
May be the signal is to write a book on the brain that explores, inter alia, boredom! Now that is a good idea, or is it? Written a few books before - the first was a slog over a couple of years, the last a review of extensive workshops on stress management to a number of corporates, and lecture series around the world. May be I would get bored with the process soon after beginning?
But then again, the brain is my life - it is my big conversation: my home is covered in books and articles on some aspect of the brain; my professional work is the brain gone wrong and trying to rectify the displacement; central to FOTEOR is the Brain Gym; and neuroscience is exploding with new insights on brain function.
So on balance, writing a book on the brain could be an antidote for boredom; will fill my days and nights with appropriate challenges; and maybe be of practical use to it's readers. Although my first book- A Brief Exploration of Being Human - was no where near a best seller, the joy of readers commenting on some aspect many years later, or knowing it resides somewhere in London, Sydney, Jerusalem, Cape Town, Toronto, New York,Los Angeles, or San Diego is "nice".
So onwards and upwards with the book on the brain - can my brain be a resource to write a book on the brain? and can your brain read my book on the brain written by my brain?, and can your brain enjoy such a book and convince someone else to read the book with their brain? on the brain written by my brain and so on and so forth.
Hey,man,the feeling of boredom has disappeared. I now feel energized and focused.
The power of reframing.
To be continued!!
Some philosophers have written about boredom, but the literature is scarce, say, compared to its polar opposite: burnout. Boredom is a definite mental state with possible underlying brain underpinnings. Cannot find any significant scientific research into its understanding and description. Boredom can paralyze and boredom can motivate... I have experienced both sides.
How do I now respond? Explore some new venture, act on any new and interesting stimulus, or just wait for the feeling to pass over.
May be the signal is to write a book on the brain that explores, inter alia, boredom! Now that is a good idea, or is it? Written a few books before - the first was a slog over a couple of years, the last a review of extensive workshops on stress management to a number of corporates, and lecture series around the world. May be I would get bored with the process soon after beginning?
But then again, the brain is my life - it is my big conversation: my home is covered in books and articles on some aspect of the brain; my professional work is the brain gone wrong and trying to rectify the displacement; central to FOTEOR is the Brain Gym; and neuroscience is exploding with new insights on brain function.
So on balance, writing a book on the brain could be an antidote for boredom; will fill my days and nights with appropriate challenges; and maybe be of practical use to it's readers. Although my first book- A Brief Exploration of Being Human - was no where near a best seller, the joy of readers commenting on some aspect many years later, or knowing it resides somewhere in London, Sydney, Jerusalem, Cape Town, Toronto, New York,Los Angeles, or San Diego is "nice".
So onwards and upwards with the book on the brain - can my brain be a resource to write a book on the brain? and can your brain read my book on the brain written by my brain?, and can your brain enjoy such a book and convince someone else to read the book with their brain? on the brain written by my brain and so on and so forth.
Hey,man,the feeling of boredom has disappeared. I now feel energized and focused.
The power of reframing.
To be continued!!
Wednesday, June 24, 2009
Traffic jams, dark chocolate. and stress management
Yesterday afternoon, after a brief lunch time meeting with my accountants regarding my tax submission for the previous financial year (what is the bottom line? what is the bottom line? i.e. how much do I owe the taxman), I paid a visit to a themed conference center in Midrand. This was at the bequest of the owner who believes a joint venture is possible between FOTEOR and his company.
Even though it was an unexpected 'walk-in" - no appointment, within a few minutes I was guided throughout the center by the head of conference division. Ever mindful of the late time in the afternoon as I hate traffic jams, the tour extended to 45 minutes ( Only expected 15 minutes, tops), but left satisfied with the intuition that there was huge potential for a 'JV'.
Not knowing the area well, as well as peak hour patterns, as I am good at working out routes that overcome obstacles and gridlocks - a real return on investment as a psychiatrist!, it was not surprising that my fears were soon realized. A queue of motor cars that extended for at least a kilometer, and the traffic lights worked out against our decision, in retrospect, allowing only six or seven cars access with each turn of the green light.
But I learn from experience and my abnormal stress reaction to such frustration , and now I have a useful solution whereby most often there is reading material placed strategically on the passenger seat to make most use of such time freezed in space. As the traffic moves at a such a slow pace I can read a few sentences,and we as a community of gridlocked members of traffic jams struggle forward another few meters then stop, until the next shuffle.I then read and reflect on another sentence or two. Often by the end of the traffic jam, I have good understanding of the main points of the article, and my blood pressure remains normal. Also useful to have som e calming classical music as background white noise.
What did I read that kept me calm and cool, for 30 minutes, and added to my wisdom?
The title of the five page article: "Cocoa flavanols - Nutraceuticls with promising properties.
Subheadings
1. Cardiovascular protection by flavanoids
2. Cacao beans are a source of flavanoids and numerous other compounds.
3. Cultural history of chocolate.
4. Cocao and cardiovascular protection.
5. Cocao flavanols and cardiovascular effects.
Bottom line: These results are striking given that the beneficial effects were noted not only on blood pressure but also on other cardiovascular risk factors such as LDL levels and insulin sensitivity.
Their regular consumption in forms that are low in calories should be considered, given the compelling scientific evidence that has emerged.
Cocao flavanols hold promise as nutraceuticals with potent cardiovascular protective properties.
Taken from:
McGraw-Hils Access Medicine - Goodman & Gilman's Pharmacological Basis of Therapeutics. Last updated 3/30/2009.
So sometimes it is useful to find a traffic jam. Can read undisturbed with Beethovens 7th playing in the background!
More on flavanols at a later stage.
Even though it was an unexpected 'walk-in" - no appointment, within a few minutes I was guided throughout the center by the head of conference division. Ever mindful of the late time in the afternoon as I hate traffic jams, the tour extended to 45 minutes ( Only expected 15 minutes, tops), but left satisfied with the intuition that there was huge potential for a 'JV'.
Not knowing the area well, as well as peak hour patterns, as I am good at working out routes that overcome obstacles and gridlocks - a real return on investment as a psychiatrist!, it was not surprising that my fears were soon realized. A queue of motor cars that extended for at least a kilometer, and the traffic lights worked out against our decision, in retrospect, allowing only six or seven cars access with each turn of the green light.
But I learn from experience and my abnormal stress reaction to such frustration , and now I have a useful solution whereby most often there is reading material placed strategically on the passenger seat to make most use of such time freezed in space. As the traffic moves at a such a slow pace I can read a few sentences,and we as a community of gridlocked members of traffic jams struggle forward another few meters then stop, until the next shuffle.I then read and reflect on another sentence or two. Often by the end of the traffic jam, I have good understanding of the main points of the article, and my blood pressure remains normal. Also useful to have som e calming classical music as background white noise.
What did I read that kept me calm and cool, for 30 minutes, and added to my wisdom?
The title of the five page article: "Cocoa flavanols - Nutraceuticls with promising properties.
Subheadings
1. Cardiovascular protection by flavanoids
2. Cacao beans are a source of flavanoids and numerous other compounds.
3. Cultural history of chocolate.
4. Cocao and cardiovascular protection.
5. Cocao flavanols and cardiovascular effects.
Bottom line: These results are striking given that the beneficial effects were noted not only on blood pressure but also on other cardiovascular risk factors such as LDL levels and insulin sensitivity.
Their regular consumption in forms that are low in calories should be considered, given the compelling scientific evidence that has emerged.
Cocao flavanols hold promise as nutraceuticals with potent cardiovascular protective properties.
Taken from:
McGraw-Hils Access Medicine - Goodman & Gilman's Pharmacological Basis of Therapeutics. Last updated 3/30/2009.
So sometimes it is useful to find a traffic jam. Can read undisturbed with Beethovens 7th playing in the background!
More on flavanols at a later stage.
Monday, June 22, 2009
Caffeine, blood pressure, stomach irritation, and wise one advice .....
Last night I went to my local gym. Quite a fancy joint, in fact. Double storey, inside 220m running and walking track; two heated swimming pools; a squash court; weights section (plus obligatory mirrors) for young men and a few women to grow their biceps; stationary bikes and treadmills; two aerobics rooms and much more.
I joined two months ago for a number of reasons, mainly to lose weight and bring down my blood pressure. The latter had crept up slowly over the past few years into borderline zones, and as I emerge from a family of hypertensives and diabetics, the time and opportunity had arrived to do something about it. The former reason, that is the middle age spread, was, I am sure, the result of good food, too much reading and listening, but not enough exercise.
And for the last two months, together with my sons joining my routine at certain times, there was I walking and stretching and jogging and cycling and doing the super circuit. My kids informed me there was a cool machine that measures weight, height, and blood pressure, and talks back in an American accent. At the end of most sessions both my weight and height remained constant but the blood pressure remained stubbornly high.
My wise one, meaning my wife, suggested that the main culprit was my love and enjoyment of a strong cup of coffee first thing in the morning, followed by a delicious cappachinno about mid-morning. Also probably irritating my gut. No ways, I argued, defending the impossible. I was, as the addicts, say, in denial. The gentle stimulant as described by the coffee industry in moderate doses is good for health.
To cut a long story short, I went into caffeine withdrawal: the first day I do not remember as most of the daylight time was spent asleep under a warm, cozy duvet. The second day I was irritable, grumpy, unfocused, and my family just wanted me to go away and do something useful off site.The third day, I awoke with a frontal headache, drank a few glasses of water, meditated for a half hour and suddenly at 9 am noticed a clarity, a newness of being within my consciousness. Headache gone, irritability gone. Measured my blood pressure, slight decrease, weight the same- remember only coffee withdrawal, nothing else was reduced, yet.
But last night, 9 days after having my last caffeine molecule, my blood pressure measured 117/75. Wow! Told my wise one, as soon as I returned home. Gave me the look that says it all, (you know what I mean; in case not: "And who has been telling you it is the caffeine.)
"My BP is like an 18 year old's," I winked. Another look came back, which after 23 years marriage interprets as: "And what do you want to do, my dear husband, when you finally grow up??"
And by the way, not a bit of gut irritation the past ten days.
Moral of the story: Think carefully about caffeine, rather if need be, a small daily piece of 85% cocoa - dark chocolate. To be continued...
I joined two months ago for a number of reasons, mainly to lose weight and bring down my blood pressure. The latter had crept up slowly over the past few years into borderline zones, and as I emerge from a family of hypertensives and diabetics, the time and opportunity had arrived to do something about it. The former reason, that is the middle age spread, was, I am sure, the result of good food, too much reading and listening, but not enough exercise.
And for the last two months, together with my sons joining my routine at certain times, there was I walking and stretching and jogging and cycling and doing the super circuit. My kids informed me there was a cool machine that measures weight, height, and blood pressure, and talks back in an American accent. At the end of most sessions both my weight and height remained constant but the blood pressure remained stubbornly high.
My wise one, meaning my wife, suggested that the main culprit was my love and enjoyment of a strong cup of coffee first thing in the morning, followed by a delicious cappachinno about mid-morning. Also probably irritating my gut. No ways, I argued, defending the impossible. I was, as the addicts, say, in denial. The gentle stimulant as described by the coffee industry in moderate doses is good for health.
To cut a long story short, I went into caffeine withdrawal: the first day I do not remember as most of the daylight time was spent asleep under a warm, cozy duvet. The second day I was irritable, grumpy, unfocused, and my family just wanted me to go away and do something useful off site.The third day, I awoke with a frontal headache, drank a few glasses of water, meditated for a half hour and suddenly at 9 am noticed a clarity, a newness of being within my consciousness. Headache gone, irritability gone. Measured my blood pressure, slight decrease, weight the same- remember only coffee withdrawal, nothing else was reduced, yet.
But last night, 9 days after having my last caffeine molecule, my blood pressure measured 117/75. Wow! Told my wise one, as soon as I returned home. Gave me the look that says it all, (you know what I mean; in case not: "And who has been telling you it is the caffeine.)
"My BP is like an 18 year old's," I winked. Another look came back, which after 23 years marriage interprets as: "And what do you want to do, my dear husband, when you finally grow up??"
And by the way, not a bit of gut irritation the past ten days.
Moral of the story: Think carefully about caffeine, rather if need be, a small daily piece of 85% cocoa - dark chocolate. To be continued...
Sunday, June 21, 2009
Taking a break!
It is over week since writing a blog entry. Sometimes it just happens when I get caught up in other matters or perhaps 'feel' uncreative. Seldom do I forget - probably just not high enough in the priority ladder that exists in my memory working space.
Now this is an interesting space of the brain/mind apparatus. Working memory is a scientific description of the phenomenon of holding some information in consciousness. In other words, how much info are you aware of at this very moment. For example how much of what you are reading are you conscious of.
Some neuro-scientists estimate that the maximum a person can hold in the working memory bank is seven facts, the average is 4 or 5 facts, before memory tricks such as writing facts on a piece of paper, mnemonics, or sending the info into temporary brain storage kicks in.
Mindfulness meditation (MM) is a mental exercise that sharpens awareness of information that is current, present, in working memory. An analogy is information on the monitor of a mobile phone. The monitor of a PC has far too much information to be held in working memory.
MM is simply watching with the inner mind how thoughts, senations, impulses, emotions, pain enters and exists consciousness. MM teaches the skill of just being present, non-judgemental, accepting what is, and letting go uncomfortable thoughts or sensations or impulses or pain. Just being present in working memory.
Bottom line effect: marked reduction in psychological induced stress responses. Very good for our overall health. How do I know? Reading about the deep scientific findings of stress responses and effects on brain and body systems and processes; on mood and memory; on anxiety and resilience to stress. And comparing results to research work over decades done by MM practitioners.
All my spare time the past week was devoted to asorbing these reems of pages recently published in Naure Reviews.
MM is a class I recommendation of the FOTEOR Academy.
Now this is an interesting space of the brain/mind apparatus. Working memory is a scientific description of the phenomenon of holding some information in consciousness. In other words, how much info are you aware of at this very moment. For example how much of what you are reading are you conscious of.
Some neuro-scientists estimate that the maximum a person can hold in the working memory bank is seven facts, the average is 4 or 5 facts, before memory tricks such as writing facts on a piece of paper, mnemonics, or sending the info into temporary brain storage kicks in.
Mindfulness meditation (MM) is a mental exercise that sharpens awareness of information that is current, present, in working memory. An analogy is information on the monitor of a mobile phone. The monitor of a PC has far too much information to be held in working memory.
MM is simply watching with the inner mind how thoughts, senations, impulses, emotions, pain enters and exists consciousness. MM teaches the skill of just being present, non-judgemental, accepting what is, and letting go uncomfortable thoughts or sensations or impulses or pain. Just being present in working memory.
Bottom line effect: marked reduction in psychological induced stress responses. Very good for our overall health. How do I know? Reading about the deep scientific findings of stress responses and effects on brain and body systems and processes; on mood and memory; on anxiety and resilience to stress. And comparing results to research work over decades done by MM practitioners.
All my spare time the past week was devoted to asorbing these reems of pages recently published in Naure Reviews.
MM is a class I recommendation of the FOTEOR Academy.
Wednesday, June 10, 2009
The Joy of Less - a Response to Pico Iyer
In days gone by Pico Iyer was one of my favorite columnists at Time magazine. Not that I can remember any particular point he made, but my memory suggests that he wrote with extraordinarary depth and breath, and was the first article I read when opening the weekly mag. My late dad was a ferocious reader, and had regular long term subscriptions to daily newspapers, National Geographic, the New England Journal of Medicine, and Time, of course!
Pico left Time at some stage, and in my/our new way of information gathering, via cyberspace, scanned tha daily editionof the New York Times, and there was Pico Iyer, under the most read article of the day. Of course, the internet can do such interesting things as the most read..., the most emailed..., and even have online voting systems. Probably what would surprise/shock my dad, if he were alive is the instantaneous ability to comment on any article. Usually, a reader would need to think deeply about his/her response, type it carefully, reread, print it, seal in envelop, address to the editor, post it, and wait, hopefully, to be published in the section:"Letters to the editor."
Not so slow today. Under article, is often a box called 'post a comment" where any person, sometimes total idiots or twits, can write any drivil as a response. And, then of course, comments are then aimed at the commentator, and invariably, becomes personal, and the arguments die a quick death.
So what is the point? Pico writes persuasively about his move to Japan, away from the maddening crowd of California and New York, and exhorts the reader to seek satisfaction rather from less of the material than more. This is self imposed by himself , and does have outlets to other income streams. By the way at the end of the article is a brief advertisement that his latest book has just been published. So such an article can in such a prestigious newspaper, can only improve book sales. Weakens his arguement somewhat. Not all writers are best sellers.
Besides, the point he makes is part of a wider argument on the effects of clutter, of materialism,
the physical comforts that are necessary to live a meaningful life. Just how much is enough? How much to save for the future, for our children, our grandchildren. In the same newspaper a few days before headlines screamt that about 80% of family debt in the USA is for medical bills. The tag line was that the majority of USA citizens are just one major illness away from bankruptcy. Ouch...
My view is that the aim should be to live a life of simplicity, a mind state that keeps things simple, not superficial, that places emphasis on important relationships, health needs, physical fitness, good nutrition, meaningful work. Leaving a legacy, leaving the world a better place. That will leave a feeling of deep joy.
Pico left Time at some stage, and in my/our new way of information gathering, via cyberspace, scanned tha daily editionof the New York Times, and there was Pico Iyer, under the most read article of the day. Of course, the internet can do such interesting things as the most read..., the most emailed..., and even have online voting systems. Probably what would surprise/shock my dad, if he were alive is the instantaneous ability to comment on any article. Usually, a reader would need to think deeply about his/her response, type it carefully, reread, print it, seal in envelop, address to the editor, post it, and wait, hopefully, to be published in the section:"Letters to the editor."
Not so slow today. Under article, is often a box called 'post a comment" where any person, sometimes total idiots or twits, can write any drivil as a response. And, then of course, comments are then aimed at the commentator, and invariably, becomes personal, and the arguments die a quick death.
So what is the point? Pico writes persuasively about his move to Japan, away from the maddening crowd of California and New York, and exhorts the reader to seek satisfaction rather from less of the material than more. This is self imposed by himself , and does have outlets to other income streams. By the way at the end of the article is a brief advertisement that his latest book has just been published. So such an article can in such a prestigious newspaper, can only improve book sales. Weakens his arguement somewhat. Not all writers are best sellers.
Besides, the point he makes is part of a wider argument on the effects of clutter, of materialism,
the physical comforts that are necessary to live a meaningful life. Just how much is enough? How much to save for the future, for our children, our grandchildren. In the same newspaper a few days before headlines screamt that about 80% of family debt in the USA is for medical bills. The tag line was that the majority of USA citizens are just one major illness away from bankruptcy. Ouch...
My view is that the aim should be to live a life of simplicity, a mind state that keeps things simple, not superficial, that places emphasis on important relationships, health needs, physical fitness, good nutrition, meaningful work. Leaving a legacy, leaving the world a better place. That will leave a feeling of deep joy.
Monday, June 8, 2009
The Stress Curve
Apparently, just over 100 years ago, two scientists by the names of Yerkes and Dodson, I am informed, working at Harvard University (unverified but most likely) proposed an interesting law that describes the relationship between levels of arousal and resulting performance. It is the shape of an inverted u, or even better still: the top half of a circle cut in half!! The horizontal axis is the level of arousal from 0 (minimum, on the left side) to 10 (maximum, on the right side); the vertical axis is the spectrum of performance: once again, minimum of 0 at the bottom and maximum of 10 at the top).
Draw the inverted U/top half of a circle , starting at the left bottom corner, and then the vertical and horizontal lines.
Some interesting bits of info emerge:
1. Too little arousal (bottom left) leads to low performance.
2. Too much info (bottom right) leads to poor performance.
3. Top of curve: middle of the range arousal/stress/demands leads to optimal performance.
Most of my clinical work is with people to the right of this curve: areas labeled as distress and burnout, or if severe, breakdown. The latter often require hospitalization.
But it is casting the eyes to the left of the mid-line and gently sloping down towards the bottom left that teases my professional interest - a state of boredom, which in fact (scientific!) can lead to death. Vital stats: 60% of men who retire at 60 years with non-significant ie low strain retirement work/hobbies, are dead with in three years. Something to think about: boredom can be fatal.
So my ethical responsibility, my 'big conversation' has been to seek out the reasons behind this phenomena and the focus of my formal enquiries for the past 14 years, but really began as a science student in 1977. So at least thirty two years have been poking about the human condition finding clues that collectively forms the foundation of FOTEO, the second half of my career.
As the blog develops I will relate some of the fascinating experiences, resistances, findings and the (unconsciuos) pursuit of (unconscious) red herrings I encountered along the way.
Draw the inverted U/top half of a circle , starting at the left bottom corner, and then the vertical and horizontal lines.
Some interesting bits of info emerge:
1. Too little arousal (bottom left) leads to low performance.
2. Too much info (bottom right) leads to poor performance.
3. Top of curve: middle of the range arousal/stress/demands leads to optimal performance.
Most of my clinical work is with people to the right of this curve: areas labeled as distress and burnout, or if severe, breakdown. The latter often require hospitalization.
But it is casting the eyes to the left of the mid-line and gently sloping down towards the bottom left that teases my professional interest - a state of boredom, which in fact (scientific!) can lead to death. Vital stats: 60% of men who retire at 60 years with non-significant ie low strain retirement work/hobbies, are dead with in three years. Something to think about: boredom can be fatal.
So my ethical responsibility, my 'big conversation' has been to seek out the reasons behind this phenomena and the focus of my formal enquiries for the past 14 years, but really began as a science student in 1977. So at least thirty two years have been poking about the human condition finding clues that collectively forms the foundation of FOTEO, the second half of my career.
As the blog develops I will relate some of the fascinating experiences, resistances, findings and the (unconsciuos) pursuit of (unconscious) red herrings I encountered along the way.
Friday, June 5, 2009
What is FOTEO?
F.O.T.E.O. is an acronym of From Ordinary to Extra-Ordinary.
FOTEO is a program that condenses thirty years of study of neuroscience including 20 years of psychiatric practice by the main author (Dr Jonathan Moch), with the practice and principles of optimal physical and mental health - all underpinned by solid scientific evidence. The program is not structured or prescriptive but allows the participant to concentrate energy and time and resources within four major domains: brain fitness; physical exercise; nutrition; and relationships.
FOTEO attempts to understand the fundamental laws of sustainable change and tries to facilitate change based on these laws. FOTEO recognises that change is non-linear and often chaotic and unpredictable.
Its main focus of information is the brain, its constituents and interconections.
The program is designed to flow within the natural daily rhythms and demands of participants and thus does not therefore require setting aside significant time and space for its practice. iI also takes into account the diversity and depth of the brain-mind of individuals and appreciates that there will be unique responses to the program.
FOTEO is a continual work in progress.
FOTEO attempts to understand the fundamental laws of sustainable change and tries to facilitate change based on these laws. FOTEO recognises that change is non-linear and often chaotic and unpredictable.
Its main focus of information is the brain, its constituents and interconections.
The program is designed to flow within the natural daily rhythms and demands of participants and thus does not therefore require setting aside significant time and space for its practice. iI also takes into account the diversity and depth of the brain-mind of individuals and appreciates that there will be unique responses to the program.
FOTEO is a continual work in progress.
Novelty and the brain
The brain is my (professional) life and almost everyday I experience something new about this enigmatic 1.5kg mush between our ears. The brain loves novelty, which is a good thing in the sense that the neuronal networks are kept active and refreshed, and chemicals suchas dopamine are released which can give a pleasurable feeling.. On the down side, seeking novelty can be addictive and be the reason for life - the pursuit of a constant stream of new exciting but soon to be forgotten experience.
A balance is required and the FOTEO program suggests recording at least one novel experience a day: a new book or joining a book club; a new smell or stopping to smelll the roses; a new exercise routine or a different dance; visiting a new property development site or vist to a museum; a new insight into an old problem; phoning someone you have not spoken to in years; starting to learn contract bridge or cross word puzzles ......
Pleae send me your daily novel experience. Many are so simple and free that I enjoy sharing.
A balance is required and the FOTEO program suggests recording at least one novel experience a day: a new book or joining a book club; a new smell or stopping to smelll the roses; a new exercise routine or a different dance; visiting a new property development site or vist to a museum; a new insight into an old problem; phoning someone you have not spoken to in years; starting to learn contract bridge or cross word puzzles ......
Pleae send me your daily novel experience. Many are so simple and free that I enjoy sharing.
Wednesday, June 3, 2009
Social Networking
The fourth and final component of the FOTEO program that is central to the FOTEOR Academy is the represented by the limbs of the body. In summary, the head is represented by the brain; the chest by the heart, the abdomen by the gut; and the now the limbs are representative of relatinships to self; others; a higher power; the environment; and time: past, present and future.
So the first three components are in essence about the physical and psychological systems of the individual; on the contrary the limbs (which includes the sexual reproductive system) is about connection of at least two entities, beyond the boby of the individual. As much as disturbance of relationships causes illnesses; so healthy relationships with self- a strong robust self-esteem, or just the ability and ease to live with oneself; or a long term intimate relationship with a partner; and healthy interdependent dynamics of trust and respect with children and siblings, community and co-workers are factors that predispose to optimal health.
Networking is a key idea - the formation and sustenance of a net of relationships - as our brain is hard wired for such social phenomena.
But connection with a Higher Power is a stabilising force of the whole system that gives the vital psychological need of meaning and purpose. It is a very difficult terrain of the human condition primararly becasue of the power (or powerless) of faith, the deep belief that cannot be proven by any scientific method. Also, many have been let down by the structured response to such a need, as in organised religion.
More recently, stimulated by the observation of so many patients who are stuck in the past, or the future , or simply cannot hold the present moment, is the relatonship to time. This discussion I leave open now, and will return frequently in future blogs.
So the idea for the day is to reflect on all the types of relationships we living beings are connected to and how possible to improve what is good, and eradicate or simply just try to manage what is/are bad!
So the first three components are in essence about the physical and psychological systems of the individual; on the contrary the limbs (which includes the sexual reproductive system) is about connection of at least two entities, beyond the boby of the individual. As much as disturbance of relationships causes illnesses; so healthy relationships with self- a strong robust self-esteem, or just the ability and ease to live with oneself; or a long term intimate relationship with a partner; and healthy interdependent dynamics of trust and respect with children and siblings, community and co-workers are factors that predispose to optimal health.
Networking is a key idea - the formation and sustenance of a net of relationships - as our brain is hard wired for such social phenomena.
But connection with a Higher Power is a stabilising force of the whole system that gives the vital psychological need of meaning and purpose. It is a very difficult terrain of the human condition primararly becasue of the power (or powerless) of faith, the deep belief that cannot be proven by any scientific method. Also, many have been let down by the structured response to such a need, as in organised religion.
More recently, stimulated by the observation of so many patients who are stuck in the past, or the future , or simply cannot hold the present moment, is the relatonship to time. This discussion I leave open now, and will return frequently in future blogs.
So the idea for the day is to reflect on all the types of relationships we living beings are connected to and how possible to improve what is good, and eradicate or simply just try to manage what is/are bad!
Tuesday, June 2, 2009
The Cinic
The third component of the four part FOTEOR Academy is The Clinic. This is represented by the abdomen area which contains the digestive system, a highly evolved anatomical and physiological series of pipes and secretory glands, openings and closures, that inter alia absorbs, metabolizes, and excretes chemicals that are regularly ingested such as food, water, or medications. Nutrition is the main informant of the Clinic, although general health is an intergral subset, with its close link to medication use.
No specific diet is set by the FOTEOR Academy but rather clumps nutrional requirements into subsets that should make up the daily recommended requirements. It takes into account the notorious history of failed diets especially those that promise sustained weight loss, but the emerging evidence is to methodically and slowly reduce intake of calories and exercise regularly. What is interesting is the idea of the body having a set point for weight (and connected to metabolic rate) and will strive to maintain this level even at the unconscious level. The challenge is to slowly and deliberately reduce this point to a new setting that is a reflection of a healthy and sustainable weight range.
The FOTEOR Academy has the following seven dietary subsets, that form the basis of a daily diet and is spread over the day in the form of snacks or formal meals such as breakfast or dinner:
1. Water.
2. Protein such as soya, skinless chicken and freshwater fish.
3. Complex carbohydrates such as whole grain products, with a low glycemic index.
4. Omega fats, preferably as fatty fish (raw or grilled, not fried).
5. Fresh fruit in its natural state, as opposed to refined or preserved.
6. Wide variety of vegetables, including herbs.
7. Fiber and bran.
As the blogspot develops, each subcomponent will be explored and debated.
The point to be made is to move to a daily intake of food that is spread amongst the seven subcomponents, and by the end of the twelve week introductory program converted onto such a dietary system - with conscious awareness of change in energy and wellness.
No specific diet is set by the FOTEOR Academy but rather clumps nutrional requirements into subsets that should make up the daily recommended requirements. It takes into account the notorious history of failed diets especially those that promise sustained weight loss, but the emerging evidence is to methodically and slowly reduce intake of calories and exercise regularly. What is interesting is the idea of the body having a set point for weight (and connected to metabolic rate) and will strive to maintain this level even at the unconscious level. The challenge is to slowly and deliberately reduce this point to a new setting that is a reflection of a healthy and sustainable weight range.
The FOTEOR Academy has the following seven dietary subsets, that form the basis of a daily diet and is spread over the day in the form of snacks or formal meals such as breakfast or dinner:
1. Water.
2. Protein such as soya, skinless chicken and freshwater fish.
3. Complex carbohydrates such as whole grain products, with a low glycemic index.
4. Omega fats, preferably as fatty fish (raw or grilled, not fried).
5. Fresh fruit in its natural state, as opposed to refined or preserved.
6. Wide variety of vegetables, including herbs.
7. Fiber and bran.
As the blogspot develops, each subcomponent will be explored and debated.
The point to be made is to move to a daily intake of food that is spread amongst the seven subcomponents, and by the end of the twelve week introductory program converted onto such a dietary system - with conscious awareness of change in energy and wellness.
Monday, June 1, 2009
The Body Gym
The second major component of the FOTEOR Academy is the body gym which is represented by the heart. Scientifically, the heart is a just a pump - a very strong muscle that starts to work about fifteen days after conception and continues to beat until death, pushing blood either to the lungs for fresh oxygen, or every other cell in the body to supply the necessary energy requirements. If the heart stops pumping, even for just a few seconds, damage, often irreversible , can result to that specific organ.
So the heart needs to keep in the fittest possible condition and is dependent on nutrition - that is the right foodstuffs, a good supply of oxygen, a normal blood pressure, complex internal and external electrical systems, and valves that flap open and close within the chambers of the heart.
Howevever, regular exercise, whereby heartbeat increases significantly for a set time each day, can strengthen the muscle of the heart and protect against heart disease. Aerobics is a scientific word for such exercise and a simple way to remember this principle and paractice is the "aer" pronounced air in the words aerobics. When exercising must feel the air ie the breath coming through the nostrils or mouth more than when at rest. A good test is knowing the breath is increased but still being able to speak comfortably. Another test is how quickly the normal breath rate and sound returns after completing an aerobics exercise routine. Examples of aerobics include powerwalking, running, cycling, or rowing. Even dancing!
Get moving but always warm up before and cool down afterwards with stretch exercises, and gently begin if you have not execised for a while , and if suffering from any chronic illness. Seek professional advice if neccesary.
So the heart needs to keep in the fittest possible condition and is dependent on nutrition - that is the right foodstuffs, a good supply of oxygen, a normal blood pressure, complex internal and external electrical systems, and valves that flap open and close within the chambers of the heart.
Howevever, regular exercise, whereby heartbeat increases significantly for a set time each day, can strengthen the muscle of the heart and protect against heart disease. Aerobics is a scientific word for such exercise and a simple way to remember this principle and paractice is the "aer" pronounced air in the words aerobics. When exercising must feel the air ie the breath coming through the nostrils or mouth more than when at rest. A good test is knowing the breath is increased but still being able to speak comfortably. Another test is how quickly the normal breath rate and sound returns after completing an aerobics exercise routine. Examples of aerobics include powerwalking, running, cycling, or rowing. Even dancing!
Get moving but always warm up before and cool down afterwards with stretch exercises, and gently begin if you have not execised for a while , and if suffering from any chronic illness. Seek professional advice if neccesary.
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