Seven tricks of turning your Dog walks into Workouts

Taking your furry friend for a walk probably involves lots of sniffing about and a hello here and there to fellow dog walkers – all at a leisurely pace that doesn’t amount to much exercise.

But believe it or not, your canine buddy makes the best workout partner. Unlike humans, he has no last-minute cancellations, never complains how hilly the terrain is and will happily remind you when the clock hits workout time.

As your biological reminder, your dog will keep you in check even on those cold training days you want to lazy around. Then why not turn your daily dog walks into a workout? Remember, working out together not only improves your health but boost the bond between man and dog. So, if you are considering that as an option, here are seven ways to turn your dog walks into workouts.

1. Get to know your dog’s limits

A puppy’s walking ability varies greatly from that of a senior canine while a German shepherd needs more exercise than a Labradoodle. Different dogs have different energy levels. It is best to first understand your dog's physical constraints before turning your morning walks into a great workout session.  Find a rhythm that works for the both of you.

2. Establish a workout routine

Dogs are great at following schedules, especially if it is one that involves a lot of outdoor time. Look for a daily walk routine that fits your lifestyle and gives you enough room to incorporate exercise in-to it. It can be a twenty to thirty minutes’ stroll that rewards both you and your four-legged friend with plenty of mental, physical and emotional stimuli.

3. Change the train

Instead of your normal power walks down the park, try going hiking- it’s a bit more challenging with a change of scenery.  Remember, terrain and pace matter more than distance. When you get a hilly trail that is covered in green, you tend to build more strength and endurance due to the challenge this terrain offers. Furthermore, the change of view mentally stimulates your dog -  he will find it adventurous and will be eager to go out on the run next time hoping for more discovery.

4. Start slow

Try reprogramming your dog slowly especially if he has grown fond of leisurely strolls. This might take several sessions before he gets used to the new routine.  However, this does not mean that you completely sideline those relaxing walks – it basically involves having clear distinctions from regular strolls to more powerful energizing walk up the hill. For instance, many dogs can distinguish the kind of walk based on whether they get to wear a leash or not.

5. Switch things up

A walking routine gets boring over time, so how do you keep things fresh even on day twenty-two of your workout session? Well, a change of routine should do the trick. Try changing the pace, increasing the distance, adding more physical and mental stimuli to keep both you and your dog motivated and involved in the workout session.

6. Look out for jumping, skipping, and pull up opportunities

An excellent way to turn your world in-to a gym is to look out for trees, monkey bars, park benches, and other nature furniture to get your heart rate up. And to motivate your dog during the workout is by giving them a reward – it could be a snack or a favorite puzzle toy they like. By doing so, your dog will be inspired to join you for the next morning run. He will even remind you when the time to go out for a walk comes.

7. Try adding weights to the workout plan

Weights are a great way to add extra effort to your workout program. If you prefer no leash jogs, try carrying some extra weight on your hands. For your dog, you can add weight vests, but it is important to consult a vet first. Weight vests tend to cause unnecessary knee, back and hip problems for your dog.

Getting the most out of your walk workouts

In order for both you and your dog to get the most from walk workouts, your dog needs to know how to move at the same pace beside you, rather than being behind or in front of you. Whether jogging, power walking, or running with your dog, she should be in the shoulder-at-knee heel position. This position allows the two of you to move as one, reducing the risk of colliding into each other along the way.

Furthermore, try increasing your pace and distance after short warm-ups. Keep in mind that your dog benefits physically and mentally from playtime. As a result, it is best to get creative by finding ways to play with your dog that also provides plenty of exercise for you. If he or she likes running off leash free at the park, run along with her. If retrieving a ball gives her a blood rush, throw it and race her for it.

Benefits of daily walks for you and the dog

Tired, under-exercised dogs tend to develop behavior problems that can be resolved through adding more physical activity into their daily schedule. When you turn your daily walks into a workout there are plenty of benefits both you and your dog tend to gain. They include:

• Lowering obesity chances.

• Reduce chances of heart disease.

• Lowers diabetes rates due to cholesterol build up.

• Prevents joint diseases due to tensed muscles.

• Strengthens the bond between you and the dog as you spend more time together.

• Mental stimulation for both you and the dog through increased blood circulation.

• Emotional balance through stimulation of antidepressant hormones.

• Prevents dementia in senior dogs.

Conclusion

When done correctly, your daily walks can turn into a powerful energy-boosting workout session. All you need is to establish a strike routine accompanied with occasional twists and plots to keep it fresh and motivational for both you and the dog. By doing so, you stand to benefit greatly in terms of physical, mental and emotional health. Rather than hitting the gym for a workout and leaving your canine friend out in the dark, why not try powerful walk sessions that boost your friendship level as well as your physical health.

Long wait times make destination healthcare attractive to Canadians

SOURCE Health City Canada

7 Best Natural Foods to Lift your mood instantly

It’s natural that people feel down from time to time. Stress, dismal circumstances, or simply bad weather – there are a lot of reasons why our mood spirals downward. However, there are ways to prevent that. A nutritious diet and regular exercise will do wonders for your state of mind. If you don’t have time to hit the gym, then you can start working out at home. We provide a natural way to uplift your mood whenever you feel bad – by eating well.

• Chocolate

Most people link chocolate with happiness, and for a good reason. Some people even say that the feeling of being loved is equal to eating a lot of chocolate, which is somewhat true. Anyhow, let’s get down to science – what does natural dark chocolate do to our system when eaten?

Plainly said, it makes the stress build up at a slower pace. Dark chocolate reduces the stress hormone called cortisol, so it’s only natural that we feel good after going at it. Strictly speaking, 1.4 ounces of dark chocolate every few days and you’re sure to feel good.

Our Recommendation to lift your mood instantly: Dark chocolate can be eaten whenever. Take 1.4 ounces before or after your meal, but even if you don’t feel like eating at all, take a bite.

• Bread and food that’s high in carbohydrates

If you go with this, you might not such rapid results as with chocolate. However, eating a lot of carbs will improve your mood by a long shot substantially. It’s not so obvious, but there’s a lot of science in eating food which is high in carbs.

The leaching of serotonin (which is a special chemical that makes us feel happy and relaxed) is prescribed to these foods, and if you’re a bodybuilder or into fitness, don’t listen to the controversial myths about carbs being bad for you – they’re good for you.

Our Recommendation to lift your mood instantly: Combine – eat a dish that’s comprised of bread and other food that’s high in carbohydrates such as beans or yogurt.  

• Whole foods, fruits, and vegetables

This category of feel-good-food is entirely up to you – there are people who don’t like certain vegetables, but it’s a different story with fruits. The reason why this category of food is certain to lift your mood is because of the vitamins and antioxidants.

Going into the science mode, Omega-3 acid (fish have these in abundance), Folate and B vitamin (beans), and other vitamins and minerals found in fruits and vegetables directly affect our neurotransmitters.

Simply speaking, by eating healthy we purify our body from all the negative factors which can dampen our mood.

Our Recommendation to lift your mood instantly: A salad is a vitamin bomb – doesn’t matter if it’s fruit or vegetables.

• Fish

We mentioned fish in the earlier section, but it deserves more respect since it’s one of the foods that affect our mood greatly. The science behind it is that our body can’t produce the Omega-3’s on its own and it’s one of the key factors when it comes to our mood. Dopamine & Serotonin go hand in hand with feeling good.

If we’re to break down the exact process which happens upon the ingestion of fish in our organism, we could say that we receive a major boost of these chemicals which lifts us up as the result.

Our Recommendation to lift your mood instantly: Salmon tastes really good and it will definitely improve your mood. If you’re out of fish and too lazy to go out and buy some, even by seasoning other food with fish oil might do the trick.

• Saffron

Even though it can’t be considered as food, Saffron can be very good for seasoning your food. Originally, it’s a flower which can be powered to produce an edible spice for your meals. Saffron doesn’t provide us with a mood-boost, but it clears the way for our neurotransmitters which makes the feel-good chemicals travel faster, thus reaching the brain more easily.

Our Recommendation to lift your mood instantly: Spice your food up with some saffron powder and enjoy.

• Coconut

Coconut and Coconut Oil are perfect for when you feel under the weather. You might be surprised at the notion that the coconut is able to lift our spirits with as much as its scent. Smelling it reduces the pace at which your heart pulses while ingesting it also reduces stress and improves the blood circulation.

Our Recommendation to lift your mood instantly: As mentioned before, you can lift your spirits up by simply smelling a coconut.

• Tea

It’s pretty common knowledge that drinking tea helps soothe the nerves. That feeling of comfort you get by taking a sip of tea is a result of increased alertness in your brain which was produced by Theanine – a kind of amino acid that is found in most teas. It would be even better if you combine it with a cup of coffee because the caffeine works wonders in unison with theanine.

Our Recommendation to lift your mood instantly: A cup of tea in the morning and in the evening a day and you will feel blessed.

Drug for narcolepsy could help food addicts lose weight

Overweight people could be given help with the discovery that a drug used for sleep disorder could also reduce the impulse for food.

There are many factors that cause obesity but there is a growing weight of evidence that shows obesity is not just caused by a behavioural disorder, such as a lack of self-control, but that many overweight people are physically addicted to foods rich in fat and sugar.

When we eat food that tastes good we get a powerful release of dopamine in the pleasure/reward section of the brain, but food addicts have been found to have a deficiency in a certain type of dopamine so that their sense of reward and pleasure is diminished, thus they have to eat more to reach the same level of pleasure as anybody else.

Scientists have also found impulsive behaviour is a factor in leading to food addiction and Ivo Vlaev, of Warwick Business School, plus Myutan Kulendran, Laura Wingfield, Colin Sugden, and Ara Darzi, of Imperial College London, discovered that a drug called Modafinil, usually used for narcolepsy, shift work disorder and excessive daytime sleepiness, can reduce impulsivity and thus food addiction.

“We found Modafinil, which is already on the market, did reduce people’s impulsive behaviour,” said Professor Vlaev.

“It has been shown to reduce impulsiveness in a variety of disorders such as alcohol dependence, schizophrenia and ADHD. Food addicts suffer from the same neurobiological conditions so we believe it will help food addicts as well and our initial tests have backed up that theory.

“This could have important implications for people who are obese. There is mounting evidence to show that there is a substantial number of obese people who are food addicts because they have an inability to control their impulsive actions and this drug has shown it can give them more control, which will help overweight people lose weight and so improve their health.

“Food addicts know they need to lose weight, but the desire for more food is overwhelming, leading to a spiral of depression that can lead to psychological issues as well as health problems.”

The drug, which is sold under a wide variety of brand names around the world, was one of two drugs tested by researchers, the other being Atomoxetine. Both drugs have been used for impulsive conditions, including ADHD.

In the paper Pharmacological manipulation of impulsivity: A randomized controlled trial published in Personality and Individual Differences, the scientists conducted a series of trials on 60 men aged between 19 and 32, with 20 taking a placebo, 20 Atomoxetine and 20 Modafinil.

The tests revealed that those who had taken Modafinil had a significantly reduced level of impulsiveness, whereas Atomoxetine produced no difference compared to the placebo group.

“Modafinil was found to have an effect on impulsivity in healthy individuals and so would be able to have an even bigger effect on food addicts, who are lacking in certain types of dopamine,” said Professor Vlaev.

“This drug could be a real help to those people struggling to control their desire for food even though they know they should lose weight.

“The drug improves self-control, which is a key factor in determining obesity, so our hypothesis is that this drug should help in treating the disease.”

Pregnant women should increase vitamin D levels - new studies suggest

TORONTO, ON – New studies have shown how important it is for pregnant women to have optimal blood levels of vitamin D to help lower the risk of their babies developing multiple sclerosis and autism.

A newly published study in Neurology from Danish researchers has found that babies born within the lowest quintile of vitamin D levels had twice the risk for future multiple sclerosis (MS) as infants born in the highest quintile. This led the researchers to conclude that low concentrations of neonatal vitamin D are associated with an increased risk of MS.

Earlier this year, a study published in JAMA Neurology on data from the Finnish Maternity Cohort also found that maternal vitamin D deficiency during early pregnancy was associated with a 2-fold increased risk of MS in the offspring compared with women who did not have deficient vitamin D levels.

Adding further support for increased vitamin D supplementation for pregnant women is a new study published in Molecular Psychiatry on autism. The large population-based cohort of mothers and their children found that gestational vitamin D deficiency was associated with an increase in autism-related traits in 6-year-old children linking gestational vitamin D deficiency and altered brain development. The authors concluded: “It is feasible that a safe, cheap and publicly accessible vitamin D supplement in at risk groups may reduce the prevalence of this risk factor. Just as prenatal folate supplementation has reduced the incidence of spina bifida, we speculate that prenatal vitamin D supplementation may reduce the incidence of autism.”

Dr. Reinhold Vieth, Scientific Advisor for the Vitamin D Society and retired professor at the University of Toronto, says that in addition to lowering the risk of developing multiple sclerosis and autism, a clinical trial now shows that risk of premature birth is lower if American women raise their blood vitamin D levels that match amounts that are naturally present in the blood of women living in the tropics.

“Getting vitamin D levels of pregnant women that are ‘natural for human beings’ will have a beneficial effect on infant health that will last a lifetime,” says Dr. Vieth.

Vitamin D scientists recommend that everyone including pregnant women reach a vitamin D blood level of between 100-150 nmol/L. Pregnant Canadian women, especially through winter, should consider taking up to 4,000 IU/d of vitamin D3 supplement for the best health of their future baby. You should test your 25(OH)D blood level after 3 months and see if the 100 nmol/L level has been achieved. If not adjust your dosage.

At the Medical University of South Carolina (MUSC), The Protect Our Children NOW! Program was launched by GrassrootsHealth and MUSC in 2015. The program helps pregnant women achieve a vitamin D level of greater than 100 nmol/L and frequently requires doses of 4,000 IU/d. It is expected to produce best practice procedures that can be replicated by hospitals worldwide and is based on research conducted by Dr. Hollis and Dr. Wagner of MUSC.

The Institute of Medicine (IOM) and Health Canada have recommended that the tolerable upper intake level (UL) of vitamin D for pregnant women is 4,000 IU/d. This represents the maximum daily intake that is unlikely to cause adverse health effects. Previous randomized controlled trial studies have proved the safety and effectiveness of pregnant women taking 4,000 IU of vitamin D3 supplementation per day.

“This new research adds valuable scientific evidence proving the importance for pregnant women to have optimal vitamin D levels between 100-150 nmol/L for the health of their new infant,” says Perry Holman, Executive Director of the Vitamin D Society. “The Vitamin D Society encourages medical professionals to advise pregnant women to take up to 4,000 IU of vitamin D3 supplementation per day and to reach the required serum level. It’s a safe, easy and inexpensive way to help ensure that they give their infant the best chance for a healthy life. This change to current clinical practices could help prevent future cases of multiple sclerosis and autism in Canadian infants.”

About the Vitamin D Society:

The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).

To learn more about vitamin D, please visit www.vitamindsociety.org

About GrassrootsHealth:

GrassrootsHealth is a US based non-profit public health research organization dedicated to moving public health messages regarding vitamin D from science into practice. It has a panel of 48 senior vitamin D researchers from around the world contributing to its operations. If you’d like to learn more about GrassrootsHealth Protect our Children NOW! Project, please contact Jen Aliano, Project manager, at jen@grassrootshealth.org or visit www.grassrootshealth.net.

Study Urges Public Health to Embrace Sunlight Benefits

Just weeks after research warned Canadians that vitamin D deficiency was costing Canadian healthcare $12.5B annually by leading to a higher risk of developing life-threatening illnesses, a new study from the US is supporting the Canadian research and challenging conventional sun exposure advice. The study calls for public health organizations to re-evaluate their current message of sun avoidance and to promote non-burning sun exposure for vitamin D and other health benefits.

The recently published study, written by one of the most qualified and diverse groups of researchers in the fields of pigment cell research, photobiology, melanoma research, dermatology and vitamin D, “The Risks and Benefits of Sun Exposure 2016” by David G. Hoel, Marianne Berwick, Frank R. de Gruijl and Michael F. Holick, has found that insufficient sun exposure is an emerging public health risk.

Published in Dermato-Endocrinology, the report says that the current state of the science behind the risks and benefits of sun exposure suggests that public health advice should be changed to recommend that all men, women and children accumulate sufficient non-burning sun exposure to maintain their vitamin D blood levels at 75 nmol/L (30 ng/ml) especially in northern climates. The research goes further, reporting about the positive benefits of vitamin D and outlines how many other photoproducts produced by sunlight exposure are beneficial to our health.

In Canada, lab tests relied upon by doctors, consider the sufficient vitamin D blood level range to be between 75 to 150 nmol/L or higher in some provinces. Currently 65% of Canadians, or 2 out of every 3, do not meet the 75 nmol/L vitamin D blood level and have insufficient vitamin D levels.

“The results of our study show that to live a healthier life, it’s important for North Americans to increase their vitamin D levels through non-burning sun exposure,” says Dr. Michael Holick, Scientific Advisor for the Vitamin D Society and Professor of Medicine at Boston University Medical Center. “Insufficient sun exposure has become a major public health problem, demanding an immediate change in the current sun-avoidance public health advice. Generating vitamin D with non-burning exposure to the sun every day or under artificial UVB sources can help prevent the development of serious diseases such as cancer, cardiovascular disease, diabetes, multiple sclerosis, osteoporosis and others. Remember that the UV index must be above 3 and your shadow shorter than you are to produce vitamin D from the sun.”

A new Canadian study reported that increasing vitamin D intake could spare 23,000 Canadians premature deaths annually and save Canada $12.5 billion in healthcare spending and associated costs. The study found that Canadians vitamin D levels have been dropping  due to lower sunlight exposure putting more people at risk of life-threatening illnesses.

“More and more research is being published urging individuals to increase their vitamin D levels through non-burning sun exposure,” says Perry Holman, Executive Director of the Vitamin D Society. We need to start looking at UV exposure differently and embrace the benefits while controlling for the risks of overexposure.”

Canadians can get their vitamin D levels checked by their physicians, or online, through a simple 25(OH)D blood test to ensure they aren’t deficient.

About the Vitamin D Society:

The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).

To learn more about vitamin D, please visit www.vitamindsociety.org

ARE YOU RESPONSIBLE FOR YOUR OWN WRINKLES AND LINES? READ ON AND FIND OUT

www.zannisplasticsurgery.com

Many aspects of facial and body aging are inevitable and a fact of life. However, there are daily habits, motions and actions that we do that unnecessarily accelerate the aging process. While we are very fortunate to have so many non invasive advances in plastic surgery, many of them would not be necessary at younger ages if we negated some of the behaviors that cause wrinkles to appear prematurely. Dr. John Zannis is a New Bern, North Carolina board Certified Plastic Surgeon who breaks down some of these “off limits” behaviors.

Tanning Beds

Despite skin cancer warning labels and common sense, 45 percent of young women surveyed in a February 2014 study revealed they still use tanning beds. Here’s your wakeup call: Tanning beds blast you with 12- to 15-times more ultraviolet radiation than the sun, which means you’re that much more likely to get wrinkles, dark spots, thick leathery skin and cancer. And that cancer could be the deadly kind: Melanoma is one of the most common cancers diagnosed among young women, with more than 32,000 women expected to be diagnosed in the coming years.

Alcohol

Alcohol is a natural diuretic, so the more you drink, the more dehydrated you become. Dr. Zannis states that, “besides sapping the natural moisture from your skin, excessive alcohol also triggers rosacea outbreaks and exacerbates fine lines, acne, and wrinkles, all of which instantly make you look older. You don't have to swear off the bottle altogether, but by drinking less, your liver doesn't have to work as hard to flush out toxins and impurities from your body, and when it works more efficiently, you'll see the results in your skin.”

Smoking

It’s certainly no secret that smoking is bad for your health. But did you know it’s bad for your looks, too? Dr. Zannis says that, “studies show that in addition to shortening your life by increasing your risk for heart and lung disease, smoking can activate enzymes that break down the elasticity of your skin. Even if you’re a closet smoker, the fine wrinkles and pallor that cigarettes cause can give you away — just one more reason to snuff out those smokes.”

You sleep with your face in the pillow

Sleeping on your stomach or on your side with your face smashed into the pillow can create wrinkles and accelerate aging. "The connective tissue and collagen in your face becomes weaker and less supportive with age," says Dr. Zannis. "So when you sleep on the same side of your face night after night, your skin won't smooth out or spring back as quickly as it did when you were young." Those crease lines from your pillow can become permanent. Sleep on your back or invest in a satin pillowcase to keep skin smooth.

Cleaning facial skin  too thoroughly.

After a long day, you want to get all the dirt, grease, and grime out of your pores by any means necessary, but this is a mistake that could cost your skin its youthful suppleness and glow. "When people use harsh soap in order to get a squeaky clean feel, they strip their skin of its natural oils and accentuate fine lines," says Dr. Zannis. Stick to a gentle cleanser and don't scrub, your skin will thank you later.

Aggressively removing your eye makeup.

Taking off your makeup at night is important, but you should do it gently. The last thing you want to do is rub, tug, or scrap the skin around your eyes to get that last little bit of mascara off. "You can cause broken blood vessels and puffiness," warns Dr. Zannis.

Sipping Through A Straw

“Yes, repeated straw drinking causes people to purse their lips and can create wrinkles from the repetitive muscle motion,” says Dr. Zannis. He adds, “Much like repeated frowning causes wrinkles on the upper face.”

Meet Dr. John Zannis - New Bern, NC Plastic Surgeon

www.Zannisplasticsurgery.com

Dr. Zannis is board certified by the American Board of Plastic Surgery. He was born in Cincinnati, Ohio and studied Human Biology and Studio Art at Stanford University prior to entering Medical School. He obtained his Doctor of Medicine degree (M.D.) from the University of Cincinnati College Of Medicine.

After medical school, Dr. Zannis received his formal training in General Surgery and Plastic and Reconstructive Surgery at Wake Forest University in Winston-Salem, North Carolina under the guidance of world-renowned plastic surgeon Dr. Louis Argenta. During this time, he performed over 5,000 surgical procedures and covered all aspects of plastic surgery including cosmetic surgery of the face and body, complex reconstructive procedures of face and body, cleft lip and palate surgery, hand surgery, facial and jaw fracture repair, and reconstruction following massive weight loss. He has given numerous national academic presentations and keeps abreast of the latest technologies in Plastic Surgery at symposia across the country.

His studies in art and art history in Florence, Italy cultivated a passion for the Renaissance and geniuses of that time such as Leonardo DaVinci. Dr. Zannis instills artistry and perfectionism into his practice of surgery. His keen interest in procedures like rhinoplasty stem from their sculptural nature and the challenge they pose: “Rhinoplasty is considered one of the most difficult surgeries to master.

The slightest adjustment to the nose’s framework can have a significant effect. The true challenge is knowing what needs to be altered and improving the aesthetics, without changing the uniqueness and personality of someone’s face.”

Outside of medicine, Dr. Zannis enjoys spending time with his wife and three children. He has a passion for travel, languages, painting, and guitars. “When I’m not operating or spending time with my family, I retreat to my workshop.”

Singing the Holiday Blues?

Neuropsychologist Dr. Sanam Hafeez Offers Tips to Help Cope

www.comprehendthemind.com 

It’s the most wonderful time of the year.  But sadly, not for everyone.  Whether it’s dealing with loss, getting over an addiction, being new in town, helping children post-divorce or caring for a senior citizen,  Dr. Hafeez has suggestions to help make the holidays a bit easier to navigate.

For the newly divorced or widowed:

Loss is a sad, life-changing event at any time of the year.  However, it tends to be harder when everyone around you is joyful and giddy with holiday cheer.  “Don’t be so hard on yourself by trying to minimize your pain,” advises Dr. Hafeez.  Allow yourself to grieve – it’s only natural.  She also suggests reaching out to family and friends and joining a grief or support group.  Surrounding yourself with loved ones or others going through the same experience will help you feel less lonely.  To find a grief group in your area: http://www.griefshare.org/findagroup

Dr. Hafeez  is an advocate for volunteering.  Helping those less fortunate can give you a sense of love and pride, while immersing yourself in the true spirit of the holidays, in the hopes of lifting your own.  Lastly, Dr. Hafeez says to “be good to yourself.  Take a long bath, read a good book, get a massage.  Do something that you love to do and makes you feel good.  Neglecting yourself will only make you feel worse.”

For those who are new in town - A Meetup Group is a local community of people. A Meetup Group hosts Meetups, which are face to face meetings that happen in real life between members and organizers. They can range from anything from “a new in town” group to yoga groups, restaurant groups, you name it, there is a “meet up” for every hobby.  On the Find a Meetup Group page, you'll be able to see the location, description, and topics of Meetup Groups. You can also browse individual Meetups within all the groups in your area. www.meetup.com

Seasonal Affect Disorder- A light box mimics outdoor light. Researchers believe this type of light causes a chemical change in the brain that lifts your mood and eases other symptoms of SAD. Most people use light boxes for a minimum of 30 minutes each morning.

You can buy a light box over the counter, or your doctor may recommend a specific light box.  Light boxes, available from stores and Internet retailers, come in different shapes and sizes and have varied features. They also produce different types and intensities of light. Light boxes are designed to be safe and effective, but they aren't approved or regulated by the Food and Drug Administration (FDA), so it's important to understand your options.

Depression?  There’s an App for that. More people commit suicide during the holidays than at any other time of the year. Unfortunately for people who are under the care of a psychologist, it is very likely their treatment will be interrupted over the holidays due to vacationing doctors. Thankfully, there are many excellent apps for Android and Smart Phones.  Some top apps are: Health Through Breath, Secret of Happiness, Depression CBT Self Help Guide,  NIH Depression Info, and Fitness Builder.

For the caretaker of a senior citizen:

Don’t forget that elderly people tire easily and can be vulnerable to over-stimulation.  “Limit the number of activities for these people and schedule time for a nap if you are traveling or take them home when they become exhausted,” says Dr. Hafeez.  Offer to cook for them at your home or help to cook at theirs.  While older people may no longer be self-sufficient in the kitchen, there is no reason why they can’t help.  Dr. Hafeez says “including them in the meal preparation is a great way for them to feel involved in the holidays, without putting them in any danger.”  And if you are gathering in a place that is unfamiliar, make sure to remove slippery throw rugs and other items that could present a problem to one who has balance problems or difficulty walking.

For the parent dealing with post-divorce children:

Dr. Hafeez suggests that, “one parent may just have to be the ‘bigger’ one and give in for the sake of the kids,” when there is a dispute taking place.  Whether it’s over the holiday schedule or bedtime after a party, the kids feel the stress.  Also, Dr. Hafeez advises to try to collaborate with your former spouse over presents, so there is no competition over who gives the best gifts.  “And never undermine the other parent.  If he or she says they aren’t allowed to have something, don’t buy it! Be an adult,” says Dr. Hafeez.

For the recovering alcoholic:

Recovering from addiction is hard.  Period.  But it’s harder when holiday festivities are filled with friends and family drinking everything from eggnog to champagne.  “Be prepared for what you may face, before going to a party,” advises Dr. Hafeez.  She suggests an answer like “I’m choosing not to drink today,” or “I’ve decided to be the designated driver,” should get people off your back.

Dr. Hafeez, also offers this advice if you are traveling over the holidays.  “Traveling often takes you to places where drinking can be encouraged, such as airports, planes and hotel bars.” Prepare yourself ahead of time by reminding yourself over and over that these settings may make you uncomfortable, but you don’t have a drink to make yourself feel more comfortable.  If you have to, make yourself a note in your phone and read it to yourself if you’re starting to feel vulnerable.

While this year may not be the happiest and easiest of holidays, remind yourself that next year will be better.  “Looking forward, not back, is the best way to embrace the future on a positive note,” says Dr. Hafeez.

Sanam Hafeez Psy.D

New York State Licensed Neuropsychologist and School Psychologist 

www.comprehendthemind.com

Dr. Sanam Hafeez is a New York City based Neuro-psychologist and School Psychologist.  She is also the founder and director of Comprehensive Consultation Psychological Services, P.C.  She is currently a teaching faculty member at Columbia University. Click here to see Dr. Hafeez on Dr.Oz: http://www.doctoroz.com/episode/do-smart-drugs-work-we-test-them-so-you-don-t-have?video_id=4518086514001

Dr. Hafeez graduated from Queens College, CUNY with a BA in psychology.  She then went on to earn her Master of Science in Psychology at Hofstra University.  Following that she stayed at Hofstra to receive her Doctor of Psychology (Psy.D.) She later completed her post-doctoral training in Neuropsychology and Developmental Pediatrics at Coney Island Hospital.

Dr. Hafeez’s provides neuropsychological educational and developmental evaluations in her practice.  She also works with children and adults who suffer from post traumatic stress disorder (PTSD), learning disabilities, autism, attention and memory problems, trauma and brain injury, abuse, childhood development and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…) In addition, Dr. Hafeez serves as a medical expert and expert witness by providing full evaluations and witness testimony to law firms and courts.

Dr. Hafeez immigrated to the United States from Pakistan when she was twelve years old.  She is fluent in English, Urdu, Hindi and Punjabi (Pakistani and Indian languages.) She resides in Queens, New York with her husband and twin boys.

Honors and Publications:

April 2013                              Main Speaker at Learning Disabilities Awareness Conference, New York City at Baruch College, CUNY

“Evaluating and Accommodating Students with

Disabilities”

June 2008         Appointment to the New York City 18-B panel Assigned Counsel Plan

                                                Appointed as a preferred and approved Neuropsychologist and Clinical Psychologist in the New York City Court System for low cost or pro bono criminal, civil and family law cases

January 2008                      CUNY Proficiency Exam Waiver Position Paper

Hafeez, S. (2008)

Commissioned by CUNY to advocate for the Learning Disabled population and the bias of the CUNY Assessment.

Research based paper presented to the Board of CUNY Student Disabilities to waive requirement.

1998-2000                                                      Doctoral Fellowship, Hofstra University

*Awarded a stipend in exchange for a research assistant position with core faculty member

Clinical Experience:

Director and Founder February 2003-Present

Comprehensive Consultation Psychological Services                                

• Provide quality monolingual and bilingual psychological, educational, neuropsychological and speech and language evaluations
• Early Intervention, Pre-School and School Age Special Education Services
• Awarded a competitive contract through bidding with the New York City Department of Education (NYC DOE)
• Awarded an assessment and interpreting contract with Putnam-Westchester BOCES
• Provide evaluations and services to college level students with educational disabilities
• Also provide occupational and physical therapy evaluations as well as therapeutic services in all areas.
• Contract with school district and various agencies to provide evaluations and related services
• Provide neuropsychological, psychological and forensic evaluations for legal purposes to individuals, law firms, agencies and courts

Teaching Experience:

Faculty Appointment September 2011-Present

Columbia University, Teacher’s College, New York, NY

PhD program in Psychology

• Instruction of neuropsychological and cognitive testing measures (SB-5, WJ-III, WISC-IV, etc)
• Supervision and training of graduate students f

As the New Year approaches, many people begin to ponder about potential New Year’s resolutions. Whether it be getting into better shape, or advancing your career, the first step in making personal and professional enhancements is shoring up the foundation… which is YOU.  As you develop your New Year resolutions, it is important to prioritize mental health and wellness goals. Chinwe Williams is an associate professor at Argosy University, Atlanta. She also has private practice where she helps many of her patients deal with stress and anxiety. Wellness strategies have become essential for the prevention of physical and mental health illnesses.  Below are a few simple self-care tips that Dr. Williams says you can immediately implement to help you optimize your overall mental and emotional well-being.

Dr. Williams' 6 Mental Health and Wellness Tips

1. Limit the use of technology. Technology holds an important place in our modern society. However, the amount of time we spend on technology is astonishing and can impact us socially and psychologically. While technology can provide a nice escape from life stressors (e.g., Netflix binges and Instagram surfing), our attachment to technology can also breed isolation.  A study looking at human behavior noted a negative relationship with increased social media use and happiness in relationships. Additionally, taking a break from technology is a great way to give your brain some much needed down time allowing creativity to flow in.  Intentional disengagement with your smart phone may lead to intentional and meaningful engagement with others.
2. Take a hike. Thanks to cognitive neuroscience, we know that physical health is a key component of mental health.  The mind and body is not just connected but deeply intertwined.  Our bodies immediately respond to the way we think, feel, and behave. Movement based practices have been shown to boost endorphins, and alleviate symptoms of anxiety and depression. Physical activity can also help clear your head of thoughts making room for sharper focus.  Whether your New Year resolution involves starting a new hobby, losing a few pounds or enhancing your overall health, try to commit to brief, but regular, exercise practices. Yoga, Zumba, or hiking are just a few activities that can calm your mind and your body.
3. Nurture important relationships. Relationships need maintenance, just like anything else. The importance of spending quality time with close friends and family cannot be overestimated. While there are a dozen technological ways to connect with friends, there’s nothing like real face time, specifically sharing the same space and breathing the same air as another human being. Small gestures build strong connections. Plan to spend time with loved ones on a routine basis just to unwind, laugh, and have some old fashion fun. You know that person that keeps popping up in your mind this week? Give him/her a call. It may not be such a random thought.
4. Begin Journaling. The first step in improving your mental and emotional health is recognizing your thoughts and emotions, and understanding the root of them. Expressing yourself through writing can help to ease mental discomfort by releasing negative, destructive emotions.  Begin the practice of journaling by jotting down your thoughts and feelings about events that occurred during the day. Journaling is very therapeutic-it enhances your self-awareness and understanding of what is deeply meaningful to you.  Be sure to start or end each journaling session by including what you are most grateful for.  Gratitude is acknowledging the positive aspects of your life and expressing thanks for them.
5.  Don’t be afraid to say “No”. Although “No” only has 2-letters, it might as well be a four-letter word for some.  At one point or another, we’ve all suffered from the “disease to please.” Saying yes when you want to say no often leads to feeling overwhelmed and sometimes resentful.  It can also do a disservice to yourself and the person making the request. It is important to note that by saying no to that coworker or neighbor means that you are saying yes to other things that you truly value, an afternoon with a loved one, or just time alone re-charging.
6. Be compassionate with yourself. What ever your resolutions are for the New Year, remember to be kind to yourself. Tackling a new challenge is not always easy. The road to progress is pebbled with ups and downs and frequent setbacks. Setting extremely high or unrealistic expectations for yourself increases the likelihood that you may not meet them, which can reinforce feelings of shame or self-doubt. Don't beat yourself up! The key to optimizing efforts toward any goal is to remain persistent, recognize your accomplishments-no matter how small, and to be patient with yourself.

As the holidays draw to an end and the New Year quickly approaches, which mental health and wellness strategy will you begin?