SPRING INTO SPRING!! 7 Ways to Be More Optimistic
We set the clocks ahead for daylight savings and many of us woke up to a darker sky feeling sluggish thanks to a one hour loss of sleep. If you hit the snooze, pulled the covers up over your head still feeling bummed out about your waistline, bank account, career or love life, you’re not alone. Despite more daylight our worries will still be there. So how do we spring into spring, a season that’s all about new beginnings and rebirth? For practical ways, to cultivate optimism in our lives we turned to Dr. Sanam Hafeez, a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services who shares these tips and tools.
1. Focus on the good.
“A daily exercise I often have my patients do is keep an appreciation or gratitude journal. When you focus on all the things to be happy for in your life then more great things come. Think generally and use your senses. What do you appreciate seeing, smelling, touching, tasting, listening to? Write it down. Within a few weeks you'll train the mind to pivot to an appreciate thought when a negative thought comes,” explains Dr. Hafeez.
2. Make plans.
Making plans to see relatives, to see a new exhibit a movie or to travel gets our mind moving forward towards something positive that we can be hopeful and optimistic about. Dr. Hafeez suggests making plans to do 3 things per month for the next 3 months. “Choose things that you know will bring you joy and then go do them! Feeling excited about what is coming and talking about how fun it will be keeps us optimistic and forward moving,” says Dr. Hafeez.
3. Control what you can, delegate the rest!
We get pessimistic and worry about the worst possible outcomes when we realize that we cannot control every detail. This leads to anxiety and an even stronger feeling of having to control conditions, and even others. According to Dr. Hafeez, this is a trap. “Figure out what needs to get done. What actions you can take. Then let go of anything else that is beyond your control with faith that everything will turn out fine. Envision the desired outcome,” advises Dr. Hafeez.
4. Limit your news watching and avoid it before bed.
“There is a very common pattern I see people falling into,” says Hafeez. “People awaken and immediately reach for their smartphone for news headlines. They then turn on the TV news as background noise. They listen to news in their cars, have news alerts going off on their phones all day, catch the evening news and then the 11pm news before bed. No wonder they're less optimistic! What you choose to look at will impact your mood. Remember, good news doesn’t get ratings,” she adds.
5. Don’t snooze. Instead just breathe.
When the alarm goes off give yourself a few minutes to just lie there, eyes closed focused on your breathing. Breathe in counting to 4 and then breathe out. Do a mental scan of your entire body from head to toe thanking your cells for restoring you as you slept. “Deep breathing is a form of meditation and in the morning, you have a small window of opportunity to decide what kind of day you want it to be,” says Dr. Hafeez.
6. Distract yourself with something that requires focus.
The key here is to pick something you truly enjoy doing and do it daily. It can be painting, coloring, yoga, a 20-minute walk or jog, listening to music and dancing around your living room. “When you are fully engaged in something, you can’t ruminate which leads to pessimism,” explains Dr. Hafeez.
7. Make feeling good top priority.
When you commit to feeling good you instantly start to think more optimistically. According to Dr. Hafeez, when you’re mindful of your own negativity and shift to a better feeling positive thought you feel powerful. You’ll feel like you can conquer anything when you can master your own mindset.
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Connect with her via twitter @comprehendMind or www.comprehendthemind.com
Supplement Spotlight: Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid found in cell membranes throughout the body, comprised of both fatty acids and amino acids. It serves to maintain optimal cell function and communication but most importantly, is a key building block for brain cells.
For us bodybuilders however, possibly the most attractive benefit of this supplement is in it’s potential to suppress the release of cortisol when taken after a workout. It should come as no surprise that contest prep places a great deal of stress on the body and mind. And when your cortisol levels aren't kept in check, it can really work against you - making it more challenging to drop those last few pounds of excess weight as well as staying full and dense through carb-restricted phases. Supplementing with something like PS can help to balance cortisol levels so you have one less factor working against you during the process.
PS is considered to be part of the nootropic family of supplements (aka smart drugs) and has demonstrated some impressive cognitive-enhancing benefits in research as well – including: boosting mental focus and task performance, preventing short term memory loss, helping with ADHD, combats depression/improves mood, improves Parkinson’s symptoms, improves symptoms and delays the onset of Dementia and Alzheimer’s disease.
Dosing?
600-800 mg daily split over two doses with one dose typically taken in the post-workout period or after intense activity.
600 mg is the common research administered dose per day.
Smaller athletes and females may be able to use 400 mg/day , split over two doses.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials and with clients, it does seem to provide some great results – both from a physique enhancing perspective and cognitive performance. I usually gauge how well it’s working, by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution (i.e. if a client is able to drop body fat a little more efficiently in the core).
(Attached photo - proof you can find it locally. This was at Healthy Planet.)
NATIONAL NUTRITION MONTH: TIPS TO HELP LATINO FAMILIES IMPROVE HEALTH
Society for Public Health Education (SOPHE) encourages everyone to try new and healthy foods
Although March is officially National Nutrition Month, anytime is a good time to eat more nutritiously, points out the Society for Public Health Education (SOPHE). SOPHE offers 12 tips to help Latino-Americans eat more nutritiously.
“National Nutrition Month is an opportunity to learn more about nutrition and try new and healthy foods. Eating healthy foods can help weight management and lower risk for many chronic diseases like heart disease, type 2 diabetes, and cancer, which especially affect many Latino communities,” said Elaine Auld, CEO of SOPHE. She offered the following tips:
Go fresh. Choose fresh seafood, lean poultry, and beans as your protein source. If using ground meats, choose 93 percent lean ground turkey or ground sirloin beef.
Make fresh salsa or black bean dip. Store-bought salsa is often loaded with sodium. If you plan to have more than a tablespoon or two, fresh salsa is a much better option. Guacamole contains healthy fats, but is high in fat and calories.
Measure portions. It is easy to overeat on snacks. Measure one serving so you can save room for the main course.
Favor whole grains. Brown rice is a whole grain and has more nutrients than white rice. Use corn and whole wheat tortillas instead of those made with flour. Buy or bake whole grain breads and baked goods.
Use the plate method. Fill half of your plate with non-starchy vegetables. Fill one quarter of your plate with a lean protein. Then fill one quarter of your plate with a starchy food, such as beans or brown rice.
Use healthy cooking methods. Grill your chicken, fish, or vegetables. You can also try baking, steaming, or broiling. Small amounts of vegetable oil, olive oil, or cooking spray are better options.
Beans make a great protein source. Use dried beans when you can. They are lower in sodium than canned varieties. Always drain and rinse canned beans to remove excess sodium. If you are buying canned refried beans, buy fat-free varieties. Or make your own by blending whole black or pinto beans in a food processor with spices.
Go easy on the cheese. Cheese is high in saturated fat and in sodium. Queso fresco is a great choice if used in moderation. You can also try reduced-fat cheeses.
Substitute healthier options for sour cream. Non-fat Greek or plain yogurt and non-fat plain yogurt have a similar taste and texture to sour cream for much less calories and fat.
Cut your portion size when eating out. If you eat out, split the meal with someone else, eat half the meal and bring home leftovers, or order a kid-sized meal.
Snack on fruits and vegetables. Keep a bowl of fruit out on a table or counter to encourage healthy snacking. Pre-cut veggies and make “grab and go” packets.
Pack your lunch. Skip eating out and bring your lunch.
Substituting foods and even small dietary changes can lead to positive results, notes Auld. Researchers report that more than 40 percent of Latinos are obese.[1] Auld is working with SOPHE members and other partners to decrease those numbers.
“We want to help Latino communities, families and individuals overcome the barriers to good health,” Auld added. “We want to make healthy living easier where people live, learn, work, and play.”
The Society for Public Health Education is partnering in a three-year nationwide project called the National Implementation and Dissemination for Chronic Disease Prevention, funded by the Centers for Disease Control and Prevention. There are 97 projects in communities across the nation assisting people and communities in living healthier lives. Learn more at #Partnering4Health and www.partnering4health.org.
Some tips adapted from the National Diabetes Association.
Brie Larson's Red Carpet Secret Revealed!
Oscar winner Brie Larson's beauty secret for the red carpet before the 89th. Academy Awards: Celebrity facialist, Tracie Martyn. Traci Martyn flew to Los Angeles to prep her skin with her signature trademarked Red Carpet Facial®. It uses the most advanced anti-aging technology available to produce fast results without any downtime.
The restorative and relaxing Red Carpet Facial® treatment is beyond wrinkle-reducing; it helps to lift, firm and contour the jawline, cheek bones and delicate eye area. It encourages collagen formation through suppressing its breakdown and energizing the skin, while improving elasticity to defy gravity. Synergy between the proprietary mild current channeled onto the skin through Tracie's own Resculptor beauty machine, amber and red LED Light and her age-defying, high-performance all-natural skin care line that combines plant based cosmeceuticals and vitamins with organic botanical extracts and essential oils, results in dramatic immediate effects as seen with Larson as well as cumulative results as seen with many of Martyn's A-list clientele who have visited her spa for over a decade. The exclusive combination is "light years" ahead of any other non-invasive, anti-aging approach.
Did you know that it's Women's History Month in some parts of the world? In celebration of International Women's Day on March 8th, we at Train It Right thought it would be a great idea to continue the celebration of women with an amazing, adrenal pumping, inspiring and celebratory workout playlist!!! Do yourself a favor and create a playlist on your favorite music subscription service (spotify, apple music, tidal, etc) with these songs and get your sweat on!!!
Diana Ross - I'm Coming Out
Beyonce - Run The World (Girls)
Lady Gaga - Born This Way
Jennifer Lopez - Let's Get Loud
Christina Aguilera - Fighter
Katy Perry - Roar
Chaka Kahn - I'm Every Woman
Madonna - Express Yourself
Destiny's Child - Independent Women, Pt 1
Adele - Rolling In The Deep
Shania Twain - Man! I Feel Like A Woman!
Aretha Franklin - Respect
Kelly Clarkston - Miss Independent
Alicia Keys - Girl On Fire
Taylor Swift - Shake It Off
No Doubt - Just A Girl
Fergie - Fergalicious
Andra Day - Rise Up
Honey Colony is Having - 20% Off Superfoods
Honey Colony is Having - 20% Off Superfoods. I reviewed their Equilibrium product a while ago on my blog. Definitely worth checking out.
Click here to see what's on sale:
20% Off Superfoods
Hey guys! If you have protein powder in your diet this week and are craving a sweet treat give this recipe a try!
Ps this recipe was sent out in my newsletter so if you aren't subscribed makes sure you do! www.trainitright.com either click the popup or scroll to the bottom.
Healthy Chocolate Lava Cake
This recipe is for those of you who desperately are craving a sweet treat but know enough not to stray too far off of your diet. If you do IIFYM you can easily fit this into your macros.
1 Scoop Protein Of Choice
1 tsp cocoa
1 tsp Baking Powder
1 tbsp PB2 (peanut butter without the fat)
1 Packet of stevia or liquid stevia drops
Almond Milk/Cashew Milk (amount will vary depending on protein)
1. Mix all of the dry ingredients together into a bowl or mug.
2. Add Almond milk slowly and stir until brownie batter is achieved.
2. Microwave 1-2 minutes until there is only a small centre of "goo" in the middle. Think lava cake. I suggest checking every 30s to see.
3. ENJOY! But beware it is addictive!
Knee pain What to do when you get knee pain?
In my experience, 90% of the knee pain reported by athletes can be eliminated using preventative measures or ‘pre-hab’ type activities. These include all of the following measures:
1) Daily stretching. Areas to focus on – quads, IT band, glutes, calves, hamstrings, hip flexors. When any of these muscles become tight, it can result in knee pain. Always stretch when you are warm. Hold each stretch for 20 seconds, breathing slowly and deeply the whole time to encourage muscle relaxation. Stretching has to be done daily in athletes that are training every day and multiple times/day. The more stress on a muscle, the more likely it is to tighten up.
2) Foam rolling. At least every other day, athletes should be using a foam roller and/or rehab ball to find knots and kinks in the lower body and apply pressure to release them aka ‘roll them out’. Foam rolling should be done before or after your stretching. Spend about 5 minutes on each knot that you find, using very slow, small back and forth rolls alternated with constant pressure to stimulate the area to release.
3) Monthly massage therapy sessions. Try to find a therapist that has some experience with athletes – they tend to be able to find issues faster then the average / general therapist. Often times what happens is the muscles of the lower body can start to ‘stick’ together in bunches as the fascia gets tighter. A good massage therapist can identify this and work to loosen up the fascia and eliminate this bunching or sticking together of the muscles. You can also use an athletic therapist in place of a massage therapist, which would address the issue as well.
4) Epson salt baths. At least once per week you should be soaking in a hot bath with 2 cups of Epson salts to stimulate muscle relaxation, reduce muscle soreness and promote recovery. Be sure the salts are fully dissolved in the water by stirring around and lay for at least 15-20 mins. When following these four, maintenance-type does nothing to relieve your knee pain, you could have a mild form of arthritis. Although this is more common in the elderly, it’s not uncommon for athletes to develop it.
The best ways to treat arthritic knees are:
1) Natural anti-inflammatory phytochemicals and bioflavonoids. Some more common options are: curcurmin/turmeric, vitamin C, grapeseed, fish oil, resveratrol, aloe.
2) Anti-inflammatory meds. i.e. Naproxen (Aleve), Celebrex, Ibuprofen (Advil)
3) Reduction/elimination of all high impact activities i.e. box jumps, plyos, etc.
If after all this, you are still experiencing knee pain, the best advice is to see your doctor or a sports medicine clinic to have things investigated further. They will likely do a full assessment and in some cases send you for a ct scan or mri.
Top 6 Clues That Your Body Is In Flames
Typically, you can immediately tell that acute inflammation has occurred when an injury you had has started to turn hot, red and inflamed. For instance, when you scrape your knees due to an accident, you can see the inflammation occurring right away before your eyes. The symptoms of this situation are hard to miss. So, when your body is trying to heal itself from injuries that just had happened, you can always conclude that acute inflammation is taking place.
Chronic inflammation on the other hand tells a different story. When your immune system has been permanently “turned on” due to factors like unhealthy diet, allergens, toxins and poor lifestyle choices, chronic inflammation begins. As a result, the immune system constantly sends “cell-fighting” chemicals to inflamed areas that can damage the surrounding healthy tissues and cellular material. You can consider it like a forest fire that never burns out.
Recent research suggests that the main culprit of modern diseases like obesity, heart disease and diabetes is chronic inflammation. In addition to that, chronic inflammation can make you feel washed out and very tired. Since your body is attacking itself, you can expect that you’ll get sicker and sicker by the day if some form of intervention is not done sooner than later.
You can get yourself checked by seeing a doctor and getting some medical lab tests done. What they usually do to you is test the c-reactive protein levels of your blood. A high C-reactive protein indicates chronic inflammation is indeed wreaking havoc in your body.
Aside from getting some blood work done, there are numerous markers that identify whether you have chronic inflammation or not. It can reveal itself in a variety of ways, but here are the top 6 clues your body might be communicating to you.
Excess Fat Around Your Waist
Chronic inflammation is associated with excessive fat deposits in the waist area. The size of the belly fat is somewhat proportional to how much inflammation your body is currently undergoing. For men, the classic “beer belly” is a determinant that inflammation has been taking over their health.
High Blood Sugar
Individuals who have high blood sugar levels due to poor diet choices are susceptible to inflammation. High blood glucose increases the inflammatory cytokines running in your blood vessels. When this happens, it also increases the “advanced glycation endproducts” or AGEs which are pro-inflammatory molecules in your blood stream.
Digestion Problems
A person experiencing indigestion, gas, bloating, diarrhea or constipation is usually someone who’s suffering from a leaky gut. Having Leaky Gut Syndrome allows toxins – often from the food you eat to escape the gut and enter the bloodstream. When this happens, a widespread case of inflammation in the body occurs.
Feeling Tiresome
Constant fatigue may not just be a result of stress. The cells in your body can’t exactly keep up with the demand of energy they need to feel alert and invigorated due to the over activity of pro-inflammatory cells in your body. This means the energy your body produces is simply being routed to support your body’s inflammatory response, and little is left for proper cellular metabolism.
Skin Issues
Skin problems like psoriasis, eczema, and blotches are all signs of an inflamed body. According to medical practitioners, skin problems (especially psoriasis) are manifestations of internal inflammatory conditions. Individuals suffering from obesity, cardiovascular disease, and diabetes are usually the ones who are experiencing skin problems.
Suffering From “Brain Fog”
Inflammation can affect the chemistry inside your brain. Because pro-inflammatory cells can penetrate the blood brain barrier, it can cause oxidative damage and can potentially put you at risk of neurodegenerative diseases. Some of the symptoms include anxiety, depression and impaired working memory.
How Do You Turn Chronic Inflammation Around?
Because the health signs are pointing to chronic inflammation, changing your lifestyle can be a solution to becoming healthier again.
You can begin by cutting out foods that can cause weight gain. These foods include saturated fats, excess salt, sugar, and carbohydrates. Eat more lean proteins like fish, turkey and chicken. Low-carb vegetables should also be eaten at least 4x a day.
Eating foods that are rich in antioxidant and anti-inflammatory properties will also be a huge help in turning off your internal fire. Foods like blueberries, and raspberries are known for their antioxidant content. Also, you can include turmeric in your daily diet. Turmeric curcumin can significantly reduce inflammation, redness and pain in the body.
Eliminate toxins like insect repellants, chemical fertilizers or even plastic products. They emit toxins in the air that can agitate your body’s inflammatory response within seconds.
Turning over a new leaf and living a healthy lifestyle is the best and the simplest prescription in solving chronic inflammation. Be smart with your life choices and you’ll be in your way to proper healing.
Bio:
Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, travelling and immersing one's self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to take more action to their lifestyle to fight inflammation-related diseases.
DoTerra Essential Oils - An Honest Review
I was recently contacted by Suz Ruby who is associated with DoTerra to try out some of her essential oils. Doterra oils offer a wide range of emotional, physical and wellness applications. Essential oils can be used in different ways.
- Aromatic
- Topical
- Internal
Aromatic: essential oils, when diffused, can be very stimulating, while others can be paling or soothing. Diffusing essential oils can cleanse and purify the air.
Topical: essential oils are easily absorbed by the skin and many can be safely applied during massage for topical therapy.
Internal: certain essental oils have rich culinary history and can be used as dietary supplements for targeted wellness.
Suz sent me a sample blend trio of CPTG - Certified Therapeutic Grade essential oils. These oils are powerful, natural, aromatic compounds carefully distilled from plants. And re suppose to be some of the most potent essential oils available in the world today.
The three that she sent me were Breath, On Guard and Digest Zen. Since Im in prep I was immediately interested in the digest zen and then this week I have had a cold so my go to has bean the breath (which I love). I could wear these as perfumes. The On guard will be added into my repertoire when I feel better as it is for immune support.
Breath: apply for healthy respiratory function
On Guard: diffuse for added immune support
Digest Zen: apply to ease digestive discomfort
I definitely would recommend these essential oils. I have quite a few from another company but they don't even compare to the quality and smell of the DoTerra.
Thanks so much Suz!
10/10
To get your own visit her link mydoterra.com/canvas
