You Look Great! 5 Ways to Lighten Up on Physical Appearance

Go on your Facebook or Instagram feed and you’ll be hard pressed not to find selfies of people flexing at the gym or sunbathing in a bikini. Sprinkled in are ads for skin creams, weight management shakes, hair restoration, cosmetic procedures and butt lifting yoga pants. Thanks to smartphones and selfie culture we are all online being bombarded and obsessing over physical appearance, especially our own. 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, says it is time to lighten up. Below are some common obsessive thoughts and actions on physical appearance and what to do about them.

“It takes me an hour and 5 outfit changes before I can leave the house.”

“When you find it difficult to commit to an outfit choice and rapidly change outfits only to look in the mirror thinking everything looks terrible, there is certainly heightened anxiety taking place,” explains Dr. Hafeez. She adds, the problem isn’t the clothes. The problem is self-perception and mindset. “The better you feel about yourself from the inside and the more positive things you have in your life to be appreciative of, the less time you will spend on clothing choices. You’ll know exactly what you want to wear and you’ll be more than satisfied with your choice,” offers Hafeez.

The solution? She suggests training your mind to decide and stick to the style decision by setting an alarm for 5 minutes to brainstorm 2 options. Dr. Hafeez also encourages focusing on where you are going and the positive aspects of the anticipated experience to shift the mind off your physical appearance.

“I can’t pass a reflective surface without checking myself in it.”

If you’re checking yourself out thinking, you look fantastic and swiftly continue to walk on that’s normal, fine, and even healthy. However, if you are thinking, you need to lose weight, that you have a double chin, that you look old, that your hair is terrible, then you’re beating yourself up and are focused on unattainable perfection. “Our bodies will change and we will age. This is a fact of life. Exercising for as little as 20 minutes per day, eating healthily, walking, reading and meditation are all things that are beneficial to us. When we make how we feel top priority, we start to look good. We’re more radiant, smiling, and have higher, more positive energy,” explains Dr. Hafeez.

“I never can leave the house without make-up.”

This is a tough one and common for a lot of women. We all want that fresh faced, gorgeous without trying look. Very few women past puberty can achieve it. “There’s a difference between the level of self-consciousness between a woman who takes 10 minutes to put on some moisturizing foundation, mascara and lip gloss and someone who must spend an hour a full face of make-up perfectly applied,” says Dr. Hafeez.

Getting monthly facials and educating yourself on different make up formulations can help you cut down on the amount of make-up needed. This could shorten the time it takes getting glammed up!

“I constantly compare myself to others on social media, in magazines, in public.”

Dr. Kirk Brandow, founder and director of the Brandow Clinic for Cosmetic Surgery who has appeared on national programs such as Good Morning America and 20/20, commenting on physical appearance says comparison mindset is incredibly common. “Ten years ago people would come to me with pictures of celebrities, and now they’re showing me random people on their social media feeds. It is unreasonable to compare yourself to a celebrity as they have a team of trainers and stylists that help them achieve and maintain a certain desired look. Today people see their high school friend on social media with the perfect breasts and they want that same look. People are really comparing themselves to everyone now,” he candidly explains.

Dr. Hafeez advises taking breaks from social media and doing body strengthening and range of motion exercises that also weave in breathing and mindfulness such as yoga or tai chi. “When you are aware of your body’s strength and your general well-being, you’re not going to compare yourself to others. When you’re too busy enjoying a happy, healthy, you won’t care if your thighs are less toned than someone else’s.

“I have a list of cosmetic procedures I want to do and am planning to do this year!”

This is when we must be mindful of body dysmorphia. When we have a distorted perception of our appearance it can lead to an addiction to cosmetic procedures. Dr. Brandow adds that it is very important for cosmetic surgeons to screen people to see if they have signs of body dysmorphia. “Ethically when someone comes in with a list of flaws they want to fix it is up to us professionals to advise them appropriately. When someone is addicted to surgeries and tries to “fix” the same body part repeatedly, that’s a red flag.

Dr. Sanam Hafeez suggests keeping an “appreciation journal” and write down 10 things you appreciate about yourself and your life. This will lessen harsh self-criticism and the need to measure up to any physical ideal.

About the doctors:

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

Dr. Kirk Brandow, founder and director of Brandow Clinic for Cosmetic Surgery is a plastic surgeon with practices in the Philadelphia metro area. Named a “Top Doc” in Plastic Surgery by Philadelphia Magazine as well as nationally recognized for one of America’s “Best Plastic Surgeons” of this decade, Dr. Brandow is a trusted expert who has developed many innovative, minimally invasive procedures for the face, body and skin. He has been featured on local, national and international television programs including 20/20, CNN’s Headline News, Good Morning America.

Connect with Dr. Brandow via www.brandowclinic.com

Food on the Brain…

Top Brain Boosters to Add and Brain Drainers to Drop From Your Shopping List

The foods you have in your pantry and fridge may be helping or hindering your brain. Dr. Christopher Calapai DO, a New York City Osteopathic Physician board certified in family and anti-aging medicine explains that the foods we choose have a lot to do with how sharp, attentive, alert, focused and happy we feel after they are consumed. Certain foods may taste great have additives in them that literally cloud our brains and leave us sluggish and dull headed. The opposite is also true. We can eat certain foods and feel a charge of mental energy and focus. We spoke to Dr. Calapai and got a quick list of foods that boost and drain the brain. Which ones will you add and remove from your shopping list?

Brain Boosting Foods to Add!

1 Nuts and seeds

Nuts and seeds are great sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and un-hydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts. “Adding nuts to your diet can aid in decreasing levels of enzymes that lead to protein plaques from forming and dementia. Nuts can also reduce brain inflammation, keep blood pressure low, key for preventing stroke,” explains Dr. Calapai.

Blueberries

“I eat these daily and encourage patients to add blueberries to as many things as possible. They’re great on their own, added to a shake, to oatmeal, or even to a salad,” says Dr. Calapai. Blueberries are tasty and sweet and loaded with antioxidants. They’re packed with vitamin C, K and fiber and pack high levels of gallic acid, making them especially good at protecting our brains from degeneration and stress. “Studies show that eating blueberries can boost focus and memory for up to 5 hours,” adds Dr. Calapai

Broccoli

Broccoli is one of the best brain foods out there. Thanks to its high levels of vitamin K and choline which is a B vitamin know for aiding brain development keeps memory sharp and protects the brain from later decline with age. It’s also loaded with vitamin C. Just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels makes you feel full quickly, too. “People hear broccoli and roll their eyes thinking it’s bland a boring. Think of broccoli as a canvas ready to be painted with spices and flavors, offers Dr. Calapai. Try stir frying with a bit of olive oil, red pepper flakes, salt, and pepper. Add in a spoonful of orange or lemon juice and it gets this nice sweetness to it.

Fish

Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). DHA seems to be very important for the normal functioning of neurons in the brain. Eating more fish often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats. “People who are lacking in Omega 3’s can experience mood swings and feeling edgy or negative. Omega 3’s have been know to be mood boosters in addition to enhancing focus and memory,” says Dr. Calapai.

Avocado

This creamy treat is also a rich source of the antioxidant vitamin E. Research suggests that foods rich in vitamin E—including avocado, which is also high in the antioxidant powerhouse vitamin C—are associated with a lower risk of developing Alzheimer’s.

Brain Drainers to Drop!!

Partially Hydrogenated Oils

There is zero reason to ever eat foods that list "partially hydrogenated oils" in their ingredients list. It's code for trans fats, which, in addition to upping your risk for obesity and damaging your heart health, can cause serious brain drain. “Diets high in trans fats increase beta-amyloid, peptide 'plaque' deposits in brain associated with Alzheimer's disease. One study published in Neurology found that people who consumed high levels of trans fats had lower cognitive abilities and smaller brains later in life,” says Dr. Calapai. Common culprits include fried foods, baked goods, and processed foods. So bake or grill chicken instead of frying it, go for sweet potatoes instead of French fries and avoid anything wrapped in plastic that sits on a shelf for months at a time.

Added sugars

The average American eats 79 pounds of added sweeteners per year which can cause constant insulin spikes and inflammation resulting in both vascular and neuronal damage. One study published in Brain, Behavior and Immunity found that large amounts of sugar cause the hippocampus, the brain's memory control center, to become inflamed, meaning it can’t work at 100 percent. Meanwhile, one cross-cultural analysis found that high sugar intake is linked to depression. “Sugar is a big trap because when you eat something sweet there’s a high initially. It feels good at first taste but then once it starts to be processed in the body there’s a heaviness that follows, says Dr. Calapai.

Saturated fat

A diet high in saturated fat can decrease the brain’s ability to fight the formation of Alzheimer's-linked brain plaque. An onslaught of saturated fat also hurts your brain in the short-term. Saturated fat impairs your brain's ability to learn and form new memories within as little as 10 minutes after chowing down. Processed meats such as bacon, pepperoni, pork sausage, or chorizo are examples of very tasty foods that are high in saturated fat. “Look we all like to indulge from time to time and that is fine, but when saturated fats are staples in your diet, then that’s going to take a toll,” advises Dr. Calapai.

About the Doctor:

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drca

Benefits of Having a Strong Core

People often train the core in hopes of an aesthetic body. While it certainly feels good to look good, there’s much more behind a strong core than just a six-pack.

There’s a wide variety of useful benefits obtained from training the core. Aside greater strength, training the core is beneficial for multiple other aspects of fitness. On multiple disciplines, having a strong core is a must in order to achieve the most optimal performance possible.

Professional athletes perform strict abdominal training up to 3 times a week, including intense weight training and flexibility training.

Anyone who has committed to proper core training knows how difficult it is to train this group of muscles. Working the core has never been easy; but big efforts bring big results. For those who haven’t considered training their core, here are some of the amazing features they’re missing out on:

Functions of the Core

Protection

The abdominal area lacks a bone structure. Because of this, the only thing standing between the skin and internal organs is our core. Thus, the multiple muscles that compose the core act as a shield to compress and protect internal organs.

Each of these muscles serves a specific function. The “exterior” abs, rectus abdominus, are responsible of providing flexibility to the lumbar spine; but they also work as a muscle shield that protects the internal body. The “inner” abs, transverse abdominus, are responsible for protecting and compressing our ribs and viscera. Additionally, they provide stability to both the thorax and the pelvis.

Boxers not only train their core for fit purposes. A carefully worked core can significantly reduce the effectiveness of a punch to the stomach.
There’s one last group of abdominal muscles, called obliques. Just like abdominus, they are separated into internal and external obliques.

The external group is the most superficial one; it’s located along the lateral portions of the abdomen and provides flexibility and rotation. On the other hand, the internal group acts in opposition to the diaphragm assisting breathing and allowing the trunk to bend sideways.

Spine Stability

The spine is supported by multiple muscles, the most important being the abdominal muscles and lower back. These muscles are responsible for spine stability; if they’re not properly trained, stability is affected.

While exercising, these muscles have to work harder in order to stabilize the spine. However, if the core lacks strength all the effort will be performed by the lower back. This usually leads to lower back pain.

On the other hand, a strong core helps to remove tension and stress on the lower back while still improving stabilization. If the spine is properly supported, balance is improved. The core is also responsible for the stabilization of the hip, which comes in very handy for injury prevention on multiple sports, and even daily activities.

Overall Support

The abdominal muscles are in the center of the body; hence they’re referred to as “core”. Basically, the core is the connection between the upper and lower body. Any motion that involves both parts has to engage the abdominal muscles.

Athletes train their core in order to reach the most optimal performance, as it plays an important role in many aspects of their fitness. The abdominal muscles improve the coordination of motions and extremities for both athletes and non-athletes.

Professional basketball players go through intense core workouts, as it has a considerable impact on their jumping capability.
Running, jogging, jumping, boxing; it all starts at the core. The core has a role even on the most simple motions, such as walking. One would normally think the extremities do all the work; the legs while running, the arms while swimming.

That’s not the case.

Most of the motions start from the core, and move outwards towards other muscles and extremities. A rock-solid centre guarantees strong movements and coordination to perform both sports and daily activities.

In Conclusion

The core isn’t easy to train; but it’s definitely worth it. Not only does it improve athletic performance, but it also improves multiple daily life aspects.

Keep in mind that each abdominal muscle meets a certain function, thus each muscle of the core should be trained equally. It’s a huge mistake to target only the external muscles, as not training inner muscles will lead to muscular imbalances, which can cause injuries on the long run.

Additionally, training a portion of the core won’t bring as much benefits as working it as a whole. Aesthetics are important, but functionality should be the priority.

This part of the body plays an important role on the general structure and should be trained at least twice a week. Whether it’s through weight training, HIIT (High Intensity Interval Training), or simple aerobic activities, training these central muscles will bring results.

Athletes who skip core training make a huge mistake. Out of all people, athletes are the ones who can probably get the most out of a strong core. Training these muscles is key to achieve the most optimal performance in almost every athletic discipline.

Once the core is strong, every other aspect of fitness will fall into place.

Writer’s Bio:

Dan Chabert

An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, FightingReport, GearWeAre and TheGearHunt. Dan has also been featured in several popular running blogs across the world.

10 Foods to Get You In the Mood This Valentine’s Day

Valentine’s Day is rapidly approaching and instead of making reservations to some over-hyped trendy spot, stay in and prepare a “Lover’s Platter” full of indulgent aphrodisiacs. Pop some champagne, get that romantic playlist ready and feast onthese 10 foods to get you in the mood for love this Valentine’s Day. Dr. Christopher Calapai, D.O a New York City Osteopathic Physician board certified in family and anti-aging medicine gives us his interesting insights on these aphrodisiacs.

“Aphrodisiacs are foods that have certain chemical properties that could increase pheromones, estrogen of testosterone, estrogen, heightening our interest in sex,” explains Dr. Calapai.

To be considered a true aphrodisiac the substance must be consumed orally, must reliably increase libido or sexual desire and within minutes. Ok so what are these sexual super foods and what is it about them that lights the fire of desire?

Oysters

One of the most infamous aphrodisiacs oysters are high in zinc and have a reputation for being great for fertility. Researchers have found that oysters contain amino acids that trigger production of sex hormones. “Oysters offer a lean source of protein to help give you energy all night long. In addition to offering the body zinc, which helps blood flow and nourish sperm, there's scientific evidence that an amino acid found in oysters may directly raise sexual hormone levels," says Dr. Calapai.

Bananas

With their phallic shape, bananas already look tempting and sensual; but they also contain bromelain, an enzyme, which Dr. Calapai says, triggers testosterone production. The fruit's potassium and vitamin B elevate energy levels and the high sugar content gives the brain a kick! Melt some chocolate to add some sexy decadence.

Honey

Honey is made through pollination and secretions of many fertile bees worshipping their queen, just what every woman wants! Drizzled on certain body parts honey can be fun. It has a number of vitamins and it also contains boron, which helps regulate estrogen and testosterone levels and the sweet and sappy sweetness provides a natural energy boost.

Watermelon

Packed with citrulline and lycopene, Watermelon may have a Viagra-like effect on the body, as it relaxes blood vessels and improves circulation. It may even prevent erectile dysfunction. It’s incredibly juicy, sexy and when dipped in chocolate is the perfect flavor explosion.

Pine Nuts

High in energizing zinc and fatty acids, which has been linked to a healthy sex drive, pine nuts are also considered aphrodisiacs because of the effort required to procure these oily gems from pinecones.

Arugula

This peppery tasting plant has been documented as an aphrodisiac since the first century A.D. “The bite of the aromatic leaf might get you in the mood and the minerals and antioxidants found in dark leafy greens like arugula have also been proven to block environmental contaminates that could negatively harm libido,” explains Dr. Calapai.

Olive oil

Packed with antioxidants, olives and their oil have been used for centuries for health. The Greeks believed they made men more virile as well. “Olive oil is a good source of monounsaturated and polyunsaturated fats, which are critical for a healthy heart, smooth blood flow and stable hormone production, all needed to keep the brain, prostate and penis in good shape!” says Dr. Calapai.

Figs

Eaten by Adam and Eve in the Garden of Eden, the fig has forever paradoxically symbolized both sexuality (the ripe fruit with seeds representing fertility) and modesty (the fig leaf). They are full of potassium and are an antioxidant powerhouse, sweet and delicate when eaten.

Pomegranate

These bright gems enclosed in a thick rose-colored husk are filled with tangy sweet antioxidants, which support blood flow and clear thought. One study by The Male Clinic in California found that pomegranate juice had a positive effect on erectile dysfunction.

Chai Tea

Skip the coffee and end the night with a cup of Indian chai tea. The typical spices in this brew include ginger, cloves and cinnamon, all come from exotic places and certainly will get the blood flowing. Since it has almost no caffeine the stimulant effect is less than coffee allowing you and your lover to drift to sleep.

About the Doctor:

Asian Chicken and Rice Salad

Created by: BITE ME MORE – Julie Albert and Lisa Gnat

INGREDIENTS

Rice

2 cups water

½ tsp kosher salt

2 cups Minute Rice® Premium Instant Long Grain White Rice

2 cups Minute Rice Premium Instant Long Grain White Rice

Asian Dressing

¼ cup rice vinegar

¼ cup creamy peanut butter

2 tbsp soy sauce

2 tbsp honey

2 tbsp vegetable oil

1 tbsp sesame oil

2 tsp toasted sesame seeds

Salad

2 cups roasted deli chicken breast meat, shredded

1 red pepper, sliced into thin strips

1 large carrot, peeled and shredded

1 cup chopped cucumbers, unpeeled

½ cup chopped flat leaf parsley

½ cup roasted peanuts

Garnish

2 tbsp chopped green onions

2 tsp toasted sesame seeds

lime wedges

DIRECTIONS

To prepare the rice, in a small saucepan bring water and salt to a boil. Stir in rice, cover and remove from heat. Allow to sit covered for 5 minutes. Place rice in large serving bowl and set aside.

For the dressing, in a medium bowl whisk rice vinegar, peanut butter, soy sauce, honey, vegetable oil, sesame oil and toasted sesame seeds until smooth set aside.

To prepare the salad, add chicken, red pepper, carrots, cucumbers, parsley and peanuts to the cooked rice. Pour dressing over to coat well. Garnish salad with green onions, sesame seeds and lime wedges.

Chicken & Mushroom Mock Risotto

Created by: THE DIY MOMMY – Christina Dennis

INGREDIENTS

1 tbsp olive oil

¼ cup finely chopped onion

2 finely chopped cloves of garlic

1 cup sliced fresh mushroom

2 cups Minute Rice® Premium Instant Long Grain White Rice

4 cups chicken broth

¼ cup cream cheese

1 cup chopped cooked chicken breast

DIRECTIONS

Heat the olive oil in a pan on the stove on a medium heat setting. Add the onion and garlic and sautee until the onion is clear.

Stir in the mushrooms, and sautee until the mushrooms are golden brown.

Add rice, and stir for about 2 minutes.

Slowly pour in the chicken broth, and stir the entire mixture until it's thick - about 5 minutes.

Turn the heat down to a low setting and stir in the cream cheese and cooked chicken breast. Cook for about 2 more minutes or until the cream cheese is incorporated and the chicken is warm.

Serve with a sprinkling of chopped green onion or parsley.

Easy Beef Bulgogi

Created by: CAROL AU COURANT – Carol Gomez

INGREDIENTS

1 lb of thinly sliced sirloin (or any tender prime beef cut), about 1/8 inch

3 tbsp soy sauce

1 yellow onion

3 tbsp brown sugar

1 tbsp garlic, minced

2 stalks green onion, chopped

1/2 medium carrot, peeled and grated

2 tbsp rice wine (mirin)

1 tsp ginger, minced

1 tbsp sesame oil

1/2 cup of Coca Cola

1 tbsp sesame seeds for garnish

2 cups Minute Rice® Premium Instant Long Grain White Rice

DIRECTIONS

Mix all ingredients except the beef in a bowl to create the marinade.

Add the beef and marinate for a few hours or overnight for best results.

Grill or pan-fry until meat is cooked (approx. 30 minutes).

Garnish with sesame seeds, add individual serving sizes into foil packets, close packet and serve with a side of Minute Rice® Premium Instant Long Grain White Rice

NOTES

If you want to swap the coke for a healthier alternative, use half a cup of crushed asian pear or royal gala apple
always taste your marinade before adding beef so you can adjust to your taste
the meat quality and thinness is super important!
if you double the recipe for leftovers, portion them out and freeze; thaw overnight the day before consuming.
you can freeze the unused (& uncooked) meat in the freezer for a few weeks
you can find pre-sliced bulgogi thinly sliced beef at most Asian stores, if not, ask the deli if they can thinly slice the meat about 1/8 inch. If you choose to cut the meat yourself at home, slicing is easier when meat is partly frozen.

Riding the Waves of the Silver Tsunami

On average, 10,000 Americans turn 65 every single day.[1] This means more people retiring, collecting Social Security retirement benefits and withdrawing funds from their investments accounts, like IRAs and 401ks. This mass shift in the workforce comes with both benefits and drawbacks for the economy.

First, the bad news.

Higher Taxes

With more than $58 million per month being paid out in Social Security retirement benefits,[2] people from government to employers are trying to figure out how to strengthen Social Security. Higher taxes[3] is one way to bolster Social Security’s funding as boomers draw down what’s available now.

Expensive Insurance

Another potential economic pitfall is the uptick in Medicare usage, which means health insurance could get very costly.

Economic Drain

Finally, for those boomers who didn’t save enough money while working, more elderly people will depend on their families and government programs for support. For women, this could be a bigger concern as they outlive men.

So women must consider this when planning for retirement. Unfortunately, a recent study suggests single women today are not saving what they should. A 2016 study by the Employee Benefits Research Institute and Greenwald and Associates reports that 40 percent of single women have saved less than $1,000.[4]

But, there is a silver lining to this retirement boom cloud.

Business Boom

There will be a huge chest of trillions that will change hands, some have dubbed it the “silver tsunami.” As retiring business owners turn over privately held companies – a new generation will be at the reigns. For many employees, this means a chance to buy the business and even strengthen local communities and stimulate those economies.

More Money Being Spent

Another benefit of having such a substantial swath of the population in retirement is more time for people to spend money. This could be a great stimulator for the economy and, in turn, the stock market.

From Uncle Sam’s point of view, more people dipping into their 401ks means more tax dollars in the federal coffers.

The bottom line is that however this boom in retirement affects the economy, the same principle remains: it’s our responsibility to save for our retirement. Social Security is just one piece of the income puzzle after you retire. Savings and smart investments are essential in creating a secure and comfortable lifestyle for yourself.

To get Money Confident, pre-order your copy of my latest book http://crystaloculee.com/money-confidence-subscribe

Do You Need A Therapist? These 5 Signs Point to Yes

www.comprehendthemind.com

You lose a loved one, a job, a relationship, a pet or get into an accident, have an injury, gain weight, have a baby, return from war or experience something else that just rattles you to your core. You know something isn’t right, you feel a bit off, but continue living your life thinking you’ll get over it. We all have been there and often with time we do get over it, sort of. These life scars helps us to grow and while that is great in theory, the pain that comes with growth can take a toll on us. Our mental health is directly connected to our physical health. When we see illness we know it’s a clue our mental outlook is out of whack. Do you need a therapist? How can you tell? 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 offers 5 signs that you could benefit from therapy.

Risky behavior to self-soothe.You might medicate with sex, drugs or alcohol or other risky behaviors. Anytime you are escaping a problem with alcohol or drugs that's a red flag that your coping mechanisms are off. You’re desperate for an escape and sex, drugs and alcohol seems to be a fast fix. A therapist can help you by providing tools to help you cope and pivot to more positive hopeful, better feeling self soothing thoughts.
You're sleeping too much or not at all.People who are grieving or sink into a depression either can't get out of bed or seek to pack their days with distractions and work. These are the people who start cleaning out their closets and scrubbing bathrooms at 3am. Again how we cope is what we should pay attention to. A therapist can help you understand the thoughts that keep you awake and make sense of them. They can help you to understand how you choose to soothe yourself and offer healthier ways of coping.
Your mental self-talk is terrible and you lose time in rumination. When our mind wanders and it's to disparaging, self-loathing mental noise it's damaging and self sabotaging. You can drift off while at a red light and realize you would have stayed there for 20 minutes if someone didn’t beep at you. Negative self-talk can manifest itself in serious illness if not addressed. When you find yourself in your own head too much and blocks of time go by wrapped up in thought, it's time to consider therapy. A therapist can listen to how you typically talk to yourself about yourself or your perception of a specific problem and offer tools to end that cycle of self-defeating mental focus.
You have physical manifestations that tie to grief, depression, anxiety, worry etc.When you physically feel ill or may be sweaty, faint, jittery, when a certain situation or topic comes up that's a sign you should talk to a therapist. A therapist can screen you to see if you perhaps need medication temporarily to address a chemical imbalance that is resulting in physical reactions and sensations. It's important to share these physical occurrences with the therapist. A good therapist will ask pointed questions as part of an on-boarding process.
You're neglecting responsibilities and people.When you're caught up in your own hard time you may forget to let the cat inside, participate on an important conference call, or pick the kids up at a different location. You are unable to focus and seem forgetful. This wandering mind that could put you and those close to you in danger. A therapist can help you to redirect your focus and attention when your mind wanders down a rabbit hole of limiting beliefs.

Whay do so many people feel embarrassed to admit they might need a therapist?

Dr. Hafeez explains that we live in a culture that stigmatizes the need for therapy and self care. It's presumed as weak or crazy. Seeking therapy, in actuality, is a self-loving, self-caring action to take. “If you cut yourself with a knife while cooking and needed to get stitches no one would criticize you for dropping everything to get to the emergency room. If you went through a loss or some other event that triggered negative thoughts and a depressive spell, people want you to just get over it and get on with life. They can't see any blood or pain, so to them it's all in your head and can be easily sorted out,” she explains.

Is therapy more common than most of us imagine?

According to Dr. Hafeez, we see more and more people interested in self-improvement and true desire for feeling good. People don’t tolerate feeling badly for long. Just look at social media, people are posting positive quotes, life hack websites and articles like these intended to make people better themselves.

“As the world appears to get more out of control more people choose to go inward and listen to their inner guidance. Some people are so disconnected with their true inner beings that they need the help of a therapist to assist them with reconnecting.” She adds that not everyone who sees a therapist needs to be put on antidepressants, which many people are apprehensive about. “Many people just need new perspectives and coping mechanisms to help them shift into a healthier mindset. A good psychologist or psychiatrist must do their due diligence in thorough interviewing and assessment so that proper treatment in therapy and even medication can be properly tailored."

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.

Connect with her via twitter @comprehendMind or www.comprehendthemind.com

For all of you runners, you know first-hand how running safely is a year-round focus. Especially during the colder months when it gets darker earlier and visibility is low, safety should be a top priority for those who are still hitting the pavement. The following is a guide on running safety that's being shared by SimpliSafe. It includes a ton of examples on how technology can not only help with your training, but how it can also keep you safe and focused. They specialize in wireless security systems, so they definitely know a thing or two about keeping us safe.

Financial tips from Snowe Saxman Money Oracle

Snowe’s Bio

Snowe Saxman is a Success, Wealth & Women’s Expert + two-time Amazon Best Selling Author, also known as the Money Oracle. She was a millionaire at age 25, living on food stamps + bankrupt by age 35 and now she is earning multiple six figures on her way to Millions again. She is married to love of her life, Paul. They have 7 children and 2 grandchildren. Yes, Snowe is a Glamma. Someone way too young and gorgeous to be called Grandma. She has been able to channel a painful past into a purposeful future and rebuild her global empire by teaching women God-Inspired success, financial & business strategies. Snowe had been featured on The Huffington Post, US News & World Report, Chase.com, Fast Company and hundreds of radio stations across the country.

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How to decide what kind of at home business a busy mom should start?

There are three questions you want to ask yourself when you begin to think about starting your own business.

1) How much time do I have to invest in a business per week?
Today we have so many options to help us work from around our families because of the internet. It truly gives you the freedom to design your life and reach billions of people all around the world, which I did not have when starting my first business almost 20 years ago. However, you still need to sit down with a weekly plan sheet and figure out exactly how much time you can devote to a business each week especially as a busy mom. A more traditional business like becoming a beauty blogger, coach or a service based consultant is going to require more of a time investment than the many wonderful direct sales and network marketing opportunities. They allow you to ability to step into a business model

Without having to develop the entire business plan.

2) What financial resources do I have available?

just like the time consideration, you must figure out how much money you have to invest and how long you can work a business without profiting. More traditional businesses require a bigger financial investment. You can “boot strap”, but that means you are not taking a profit, so you have to figure out how long you can do that. Direct sales and network marketing opportunities do not require the same amount of financial investment, but you will need to invest something, so you need to know up front how much do I have. More traditional businesses can take as long as 3 to 5 years to be totally profitable. Direct sales and network marketing can be 3 to 5 months, so understanding this when starting out is so important.

What gifts, talents of experience can I monetize?
I truly believe that everyone has something they can monetize and turn into a business. Begin by taking an inventory of the things you are really good at, so that you can begin to find what you can turn into a business. Ask yourself, what can I do with my eyes closed? What do people always ask for me help with? And what would I do for free?

These are really great questions to figuring out what to monetize. And this is another reason why I am hosting an exclusive online this Sat, called Financially Free. Learn more here and grab your free divine financial gift bundle snowesaxman.com/FinanciallyFree

How to create more money and work around children at the same time

A weekly plan sheet is a great building block to use for your success! Take time at the beginning of each week and actually hand-write you schedule and goals for the week. The time that you spend actually writing everything down solidifies those times in your mind because it turns on a system in our brains which signals it's importance, meaning that you’re more likely to follow through with your plan.

Your weekly plan should be mapped out in blocks of time, so that you can work without interruptions and so that you do not multitask. Multitasking reduces our brains potential. For a busy mom this can mean nap time, while the kids are at school, or once everyone has been put to bed.
So instead of trying to work while taking care of a baby, wait until your little ones are asleep.

Spend your morning blocks that you have available for your creative thinking; use that time to focus on marketing and other income producing activities. Then use your afternoon and evenings for responding to e-mails, scheduling and other things that require higher brain activity. First thing in the morning has been scientifically proven to be the best time to create.

The number one thing in order to allow yourself to be able to work while having young children is communication. Divide your time so that they understand that there’s “mommy’s work time” and “their time” and help them understand the differences. The greatest way to make this a success is ensuring that during “their time” they have your undivided attention. This allows for quality moments and intentional conversations that can be the foundation for your family’s growth as well.

More tips to becoming a smarter business woman can be found during my exclusive online event “Financially Free” this Sat. Learn more here SnoweSaxman.com/financiallyfree and to get your free divine financial gift bundle.

Creative ways to make more Money in 2017 & The best ways moms can increase their income

Health/Beauty, Finance, and Relationships are the top things that people are always willing to pay to get wisdom and advice about. Can you offer relationship advice? How about a financial service or a fitness guide? If so, then you maybe on your way to financial success this new year. Or you could choose a direct sales or network marketing business that specializes in one of these areas.

What gifts, talents of experience can you monetize?

I truly believe that everyone has something they can monetize and turn into a business. Begin by taking an inventory of the things you are really good at, so that you can begin to find what you can turn into a business. Ask yourself, what can I do with my eyes closed? What do people always ask for me help with? And what would I do for free?

Money Makeover Tips & The Importance of Having a Date with Your Finances Weekly

Put on your favorite dress, lip gloss and pour a glass of champagne! Engaging with your finances should be something that is enjoyable and inspiring. Set aside time each week to be alone with your finances, so that you can review everything coming in and going out. This is important for anyone, but imperative as a business owner. I know lots of women, even myself, don't always enjoy looking at numbers. This is why I teach women to have money dates and make it fun!!

In order to have a successful business and be financially stable, you have to be aware of where you are financially. Start with knowing exactly what bills you need to pay, even down to the simple things such as toiletries and clothing. Literally, science has proven that people who write their goals down and review them, not only achieve them, but they earn 10 to 100 times more than people who do not. We cannot avoid our money! We must take control of our finances, so that we can live financially FREE!

Make saving for an emergency fund a priority, having at least $400 aside for unexpected things that life throws at us.

If you’re ever going to overcome your debt you have to know where you are today and set goals for the future. What we focus on is what grows, so spend time understanding your financial situation and determine the best method for you to feed your piggy bank.

More tips to being a savvy financial woman can be found during “Financially Free” an exclusive online event with Snowe Saxman SnoweSaxman.com/financiallyfree

The Importance of Money Mindset & How Our Past Experiences Shape Our Spending AND our children's.

How we relate to money today is completely shaped by our past experiences and most likely a result of what we were taught between the ages of 2 and 5.

Between the ages of two and 5 our conscious brains begin to form and our core beliefs are developed by what we are taught directly and indirectly. Then our life experiences either solidify these truths or totally change them.

What you believe about something will determine how you act and therefore the results you see in your life. This all happens on a subconscious level, so you are not even aware you have a belief that limits you and holds you back. I completely understand because I have been there myself. This is exactly how I went from millionaire to bankrupt and living on food stamps. We must begin to think about what we are thinking about, so that we can create the life that God intends.

If you grew up being told that the rich get richer or that there was never enough money, you will take that belief on in your core and it will guide you without you realizing. What we think about, we truly bring about. And what we model to our children will do the same thing in their lives.

More tips to being a savvy financial mom can be found during “Financially Free” an exclusive online event with Snowe Saxman www.SnoweSaxman.com/financiallyfree

Click Here For Financially Free

Want a delicious Super Bowl meal that burns belly fat and help you get lean? Chili! You can even use fatty ground beef. [Recipe below.]

Husbands, boyfriends and other men over 40 can also build testosterone levels – and have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.

Clark Bartram cooks testosterone boosting, belly fat burning chili, his Super Bowl meal of choice.

When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.

“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”

Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”

The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.

For Super Bowl chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.

At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.

Clark Bartram’s Super Bowl Chili Recipe

2 lbs. ground beef (15% fat)                  1 can kidney beans
1 cup white button mushrooms              1 can black beans
1/2 cup chopped onions                        1 can organic chopped tomatoes
2 tbs. chili powder                                 pinch of salt
jar organic tomato puree                        garlic to taste

1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.

Enjoy.

Benefits of Having a Strong Core

Functions of the Core

Protection

Spine Stability

Overall Support

In Conclusion

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