Elizabeth Bohorquez, R.N.
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Elizabeth Bohorquez, R.N. |
Guest: Elizabeth Bohorquez, R.N.
Dearest: Tonight's guest in Power Surge is Elizabeth Bohorquez, R.N.,
Lifestyle Change Educator and Certified Medical Hypnotist.
Elizabeth's teaching of insight meditation, awareness work to reduce
stress hormones has proven effective for many facets of menopause.
Mind/body management; the part nutrition plays in hormonal imbalance,
the food/mood connection are all linked to the development of cancer,
heart disease, circulatory disorders, and adult onset diabetes.
Elizabeth uses biofeedback to help us read our body messages to keep
hormones in balance, as well as insight meditation, mindful
awareness, to take us through our problems and forward to our goals.
Elizabeth has a private clinical practice, is President of the Sarasota
Hypnosis Institute, Center for Lifestyle Change in Sarasota, Florida.
She has written many articles, as well as two award winning public
television series, "To Your Health: The Older Generation and
WomanShare."
Dearest: Elizabeth, how did you get started in this line of work?
Elizabeth Bohorquez, R.N.: My background is in psychology and oncology. I followed
this trend into lifestyle change work and hypnosis. I became interested in
the mind-body connection very early on. We can do fantastic things with
our mind to run our body; and we can do fantastic things with our body to
run our mind.
IMFluffy: What effect has hypnosis on depression and anxiety?
Elizabeth Bohorquez, R.N.: Hypnosis and foods are the biggest answers to treating
depression and anxiety.
Stariel219: I have been experimenting with not eating nightshades
(tomatoes, peppers, etc.) to control mood swings. Have you any research
or comment on this?
Elizabeth Bohorquez, R.N.: No comment on that. Everybody is different and works
differently. You are doing the best thing by being aware.
XxJUDE: I had breast cancer surgery in December of 1994. The family is
worried because I took it so casually, but I feel that it was just a wake-up
call to change my life. Should I be worried about my reaction?
Elizabeth Bohorquez, R.N.: Do not worry about your reaction. It sounds right on
target to me. Focusing on lifestyle change is the best thing anyone can
do for themselves.
Jean: One of my biggest problems is reaction to stress in my life
right now. Can you suggest some concrete methods of relieving that stress?
Elizabeth Bohorquez, R.N.: First, examine your eating plan. Find out your lean body
mass. This tells us how much protein the body needs to burn fat. We
need to burn fat to stay calm and unstressed. Once we have this balance
in the body, almost 50-75% of stress will be alleviated. Next, learn to notice
body sensations and release them through meditation techniques. This is
a very good beginning. Most stress is caused by imbalance in diet, especially
too little protein and too many carbohydrates.
Dearest: Elizabeth, can you give us an example of meditation techniques?
Elizabeth Bohorquez, R.N.: With insight meditation we learn to focus on our thoughts,
emotions and body sensations. In other words, we learn to wake up. Most
of us are on automatic pilot for thoughts, emotions and body sensations.
Sit in a straight back chair. Put your hands on your lower abdomen. Allow
it to expand fully. Do not laugh. Learn to watch your breathing in this position.
Keep your focus. When your mind wanders, label either the thought, emotion
or body sensation and go back to the breath. Do this for ten minutes and then
expand to twenty minutes.
Dearest: Gals, you can try this now while you are sitting at your
computer.
Brooke9354: My periods are regular even though I am on tamoxifin. The
gynecologist tells me not to worry, but the oncologist said my periods would
stop on tamoxifin. I am confused.
Elizabeth Bohorquez, R.N.: What does the gynecologist say to that?
Brooke9354: He has told me not to worry as long as the periods are regular.
I had an endometrial biopsy and it was negative.
Elizabeth Bohorquez, R.N.: If you cannot get an answer from a doctor that you agree with,
get another opinion.
Elizabeth Bohorquez, R.N.: Are you okay with that answer?
Brooke9354: I guess I am, but I wonder why I get two different answers. It
confuses me and I do not know whom to believe.
Dearest: That can be a problem, Brooke. You may need a third opinion.
Mardi44: What can I do to overcome fear of abandonment in relationships?
Elizabeth Bohorquez, R.N.: I would suggest getting familiar with your emotions and
learning to accept them first of all. Next, start to program your mind
for what you want.
GWhit10649: I currently meditate one to two times a day. How is hypnosis
different or more helpful?
Elizabeth Bohorquez, R.N.: With hypnosis, we actually program the mind. In meditation
we go to the alpha state to release. Both are very useful and can be utilized
together.
GWhit10649: Can you suggest any good books on the subject?
Elizabeth Bohorquez, R.N.: You can e-mail me for that. Also, I do write complimentary
e-mail newsletters on these subjects.
Lynscho: Can you explain a little bit about how biofeedback can be used
to regulate hormones?
Elizabeth Bohorquez, R.N.: I teach mental biofeedback. When we learn to be aware of
body sensations on low levels, we can release them which lowers the stress
hormones and build up. Also, at this level of relaxation we produce healing
chemicals and balance hormones.
Mommsc: I have learned insight meditation and I am just learning to
recognize and not judge each feeling. Can you teach a little about
hypnosis?
Elizabeth Bohorquez, R.N.: Let me give you a little advanced work on judgment. I
want you to go to your alpha level and raise your eyes up about 20
degrees, about the level of a movie screen. Put a picture of a judge
on the movie screen. Ask your subconscious to let the judge let you
know when you are even the least bit judgmental. Your mind will
alert you to each and every judgment.
NitaFar: Since entering menopause, my sleep patterns are horrible. What
is the best way to get back to sleep? I have tried reading and petting the cat.
Elizabeth Bohorquez, R.N.: Let me tell you a bit about sleep disturbances and menopause.
First, get your carbohydrates in order! Most of us wake up throughout the
night and have increased hot flashes from insulin. This has nothing to do
with diabetes. E-mail me for information on hyperinsulinemia and sleep
problems. A good suggestion is some protein and low carbohydrates before
bedtime.
Veraken: I had a hysterectomy including removal of my ovaries on
August 21 and I am now on hormone replacement therapy. What are
your thoughts?
Elizabeth Bohorquez, R.N.: How do you feel?
Veraken: I get terribly hot breasts--not to the touch but internally, I sleep
badly, and I have a great appetite.
Elizabeth Bohorquez, R.N.: What kinds of foods are you eating a lot of?
Veraken: I eat a lot of starches which is something new since my surgery.
Elizabeth Bohorquez, R.N.: Watch all high carbohydrates and keep them at lower levels
during menopause.
GWhit10649: Can you suggest daily amounts of carbohydrates and proteins
for us power surgers?
Elizabeth Bohorquez, R.N.: No ballpark numbers. We need to know the lean body mass.
This is not difficult. Then we will know how much protein a person needs.
This is vital information. Watch high glycemic carbohydrates like rice,
potatoes, rice cakes, pasta, sweets, juice, etc.
Dearest: Elizabeth, lots of women in Power Surge complain about high anxiety
and panic attacks. What would you recommend for coping with these complaints?
Elizabeth Bohorquez, R.N.: This is absolutely connected with too many carbohydrates
and not enough protein intake. Please e-mail for information on foods and mood and
hyperinsulinemia in relation to menopause.
Mardi44: Can you recommend any good self help books for me to learn to
deal with abandonment fear?
Elizabeth Bohorquez, R.N.: Not off the top of my head.
Dearest: E-mail me, Mardi. One of the last newsletters has a list of
books of this nature that you are looking for.
Postrain: Can you explain more about the consequences of high carbohydrates
during menopause?
Elizabeth Bohorquez, R.N.: During menopause we are more sensitive to high
carbohydrates. We overproduce insulin and are more resistant to it. This
leaves us with feelings of high anxiety, panic, etc. This is called
hyperinsulinemia and is worsened by stress and hormone fluctuations.
LMossholde: Can you give us your E-mail address. Do you have a Web site?
Elizabeth Bohorquez, R.N.: My - address is Elizabeth Bohorquez, R.N.@aol.com. My web page is in
process.
MDial94532: Can you suggest calcium substitutes for lactose intolerance?
Elizabeth Bohorquez, R.N.: Are you taking any calcium presently?
MDial94532: Yes, but I prefer to take natural foods to pills.
Elizabeth Bohorquez, R.N.: Does it upset your stomach?
MDial94532: No upset stomach from pills.
Elizabeth Bohorquez, R.N.: Many people think they have lactose intolerance and it is
simply over-carbohydrates.
Mardi44: If I stay on the pill, how will I know when menopause actually
starts?
Elizabeth Bohorquez, R.N.: You will start to experience changes in your period and body
even on the pill.
Mommsc: What is a good substitute for all those carbohydrates that I have
been eating too much of?
Elizabeth Bohorquez, R.N.: We want to take those high carbohydrates and isolate them
in our day. I prefer you take out all high glycemics if you can. There are
many wonderful foods that we have been told to stay away from that we
can now enjoy. Some examples include: protein, including fish, shellfish,
salads, vegetables, cheese, meat, poultry, etc.
Mommsc: So the food pyramid does not apply to us?
Elizabeth Bohorquez, R.N.: We eat so many carbohydrates because we eat so many
carbohydrates. They are addictive. The food pyramid does not apply to
75% of the population.
CAJASS: What can cause breast tenderness? Can diet affect that also?
Elizabeth Bohorquez, R.N.: Cut down on caffeine, artificial sweeteners, and high
carbohydrates. They store fluid as well as excess fat.
Mardi44: Do menopausal women need to worry about cholesterol if it
has never been a problem?
Elizabeth Bohorquez, R.N.: We all need to worry about cholesterol. However, most
people actually build cholesterol from high carbohydrates and not fat.
LynnCSE: Please comment about grazing as opposed to three meals a day.
Elizabeth Bohorquez, R.N.: Grazing is really not a good way to eat. Three balanced meals
and a snack or so is best. When the body is properly balanced, we need less
food, but must always keep the protein in balance.
Jean: Do you mean that I can eat real sugar now? No more
Sweetn'Low?
Dearest: Sweet 'n Low is poison, Jean.
Elizabeth Bohorquez, R.N.: No to sugar and no to artificial sweeteners.
Dearest: All the diet Pepsi's you drink are bad news.
CAJASS: All I use is artificial sweetener. Why is it bad?
Elizabeth Bohorquez, R.N.: If you are going to eat sugar, please isolate it in your day.
E-mail me for information. Artificial sweeteners, besides being poison,
alter the blood chemistry stimulating insulin production. That then stimulates
other harmful hormones that keep us fat, sick and in discomfort.
Dearest: You may be staying thinner, but you could be developing cancer.
LMossholde: Can you give examples of good carbohydrates?
Elizabeth Bohorquez, R.N.: Hyperinsulinemia is a precursor to cancer of the ovary, breast
and uterus. Let me tell you what to avoid if possible: pasta, potatoes, rice
(brown and white), rice cake, and processed foods, especially white flour.
If you really want to eat these, do so only at one meal per day, but keep
that meal balanced. E-mail me for further information and medical references.
Postrain: Can you define high carbohydrate as opposed to other carbohydrates?
How much is too much?
Elizabeth Bohorquez, R.N.: High carbohydrates are anything over 4 grams per serving.
Make no mistake, we do need to balance our foods, but we have better choices.
There are lots of grains which are not so glycemic and do not effect hormones
so rapidly.
Mardi44: I am on the Weight Watchers diet plan. It seems pretty high in
carbohydrates, but it works for me. Your comments, please.
Elizabeth Bohorquez, R.N.: We are not all the same, but many people have difficulty
when new foods are added.
Mssmart: When I eat Chinese food, my whole system goes awry. I have more hot flashes.
Any ideas?
Dearest: Monosodium glutamate (MSG).
Elizabeth Bohorquez, R.N.: Chinese and oriental foods trigger hyperinsulinemia
big time. Stay away.
Dearest: Is it the MSG or something else, Elizabeth?
Elizabeth Bohorquez, R.N.: Yes to the MSG, but there are also other ingredients that
mimic MSG.
Dearest: And how about if we cook it ourselves?
Elizabeth Bohorquez, R.N.: Keep the soy sauce at a distance. Stir fry is great. Read all
of the labels. If there is something you do not know, watch how you feel and
then decide.
Mommsc: How do we use hypnosis to help with menopause and what is it?
Elizabeth Bohorquez, R.N.: In hypnosis we slow the brain. When the brain is slowed, so
are the hormones.
CAJASS: I do not understand how stimulating insulin does not affect your
sugar count.
Elizabeth Bohorquez, R.N.: Actually it does. However, most blood tests are done fasting;
and the problem with hyperinsulinemia is that it is an over-stimulation in
response to food, not fasting.
Postrain: Which grains are less likely to affect hormone levels?
Elizabeth Bohorquez, R.N.: Whole grains, especially bulgar, quinoa, barley, etc.
Dearest: What is quinoa?
Elizabeth Bohorquez, R.N.: It is a great grain that comes from South America and is
high in protein.
Smokey375: I have been losing hair for two and one-half years. Also, my scalp in
crown area is so sore sometimes that I can not touch it.
Elizabeth Bohorquez, R.N.: Is it an allergy or have you gone through tests?
Smokey375: I do not have allergies. I have seen a dermatologist, an
obstetrician-gynecologist and an internal medicine specialist.
Elizabeth Bohorquez, R.N.: Smokey, I would look for food sensitivities and stress
reduction.
SMartin992: What would dinner consist of for you on a normal day? Also,
what would you suggest to elevate libido?
Elizabeth Bohorquez, R.N.: I eat my big meal at dinner. It consists of protein, either
meat, fish, chicken, and then a whole grain, a large salad and perhaps
another vegetable and dessert followed by espresso and a kiss.
Dearest: Elizabeth, isn't it recommended that dinner be our smallest meal? That is
what I have always heard.
Elizabeth Bohorquez, R.N.: No, as long as there is only one big meal and it is balanced.
Zklee95: If foods like bread and pasta are out, how do you feel full?
Salads and vegetables just do not work for me.
Dearest: Beans are good.
Elizabeth Bohorquez, R.N.: The reason we do not feel full is that we have eaten too many
high carbohydrates too frequently. When we learn to balance correctly, we
feel comfortable, not excessively full and not sleepy. I will not have hunger
for at least four hours and I do not get ravenous. I feel great, have good
concentration and the brain works best like this.
Jean: Dearest, how can we get on Elizabeth's newsletter list?
Dearest: It would be best to e-mail her directly, Jean. Thank you for visiting
with us in Power Surge tonight, Elizabeth.
Elizabeth Bohorquez, R.N.: It was my pleasure, Dearest. Thank you all and goodnight.
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