Five Pro Athletes to Follow on Social Media Who Will Motivate You to Get Healthy
Social media has given fans a chance to feel closer than ever before to the athletes that they love to cheer for. No matter your favorite sport, you will find the following athletes' pages inspirational and interesting as you strive to live a healthier life this year.
J.J. Watt
The defensive end for the Houston Texans has gotten a lot of attention for his Twitter account and the information that he loves to post about his workouts. While there is no doubt that Watt is always out there getting his swell on, some are getting tired of all of the pics that Watt loves to put online whenever he is getting work in. Whether you love him or hate him, there is no doubt that J.J. will be in the gym getting his in. If you follow him, you will have one pro athlete on your Twitter feed who will always be challenging you to get better.
Annie Thorisdottir
This relatively unknown athlete is the queen of the motivational quote, and crossfit fans will find themselves going to her Twitter, Facebook, or Instagram accounts whenever they are feeling a little down in the dumps. In addition to posting about her workouts and all of the things that she is trying to do to stay on top of her game, you can read about her career from various sites on the Web.
The Rock
“The People’s Champ” is probably one of the most popular people on the planet. His Instagram is a must follow, as he plays as a fitness model/inspirational role model/movie star/ just a straight up awesome dude. Just take a look at any of Dwayne Johnson’s social media accounts if you need someone to pump you up, laugh, or just feel good about life.
Chris Bosh
Fans who follow Bosh will quickly discover that he is a chef masquerading in a basketball player's body. Bosh loves to cook, and he frequently posts pictures of dishes that he creates from scratch to fuel his NBA body. Whether or not you are a fan of basketball, all athletes can benefit from a well-balanced diet that gives you the nutrients that you need to perform on the court or on the field. In addition to being a great cook, Bosh also has an amazing physique that should inspire you to get into the gym to do one more set of abs.
Bryce Harper
Bryce Harper is one of the most entertaining social media follows on this list, and he will help you focus on keeping a positive mental outlook while you are trying to live a healthier life. In addition to posting about his workouts and play on the field, Harper finds ways to let you know about the relaxing things that he does off of the field. This balance is key for athletes who are looking to live a well-balanced life. Work hard, play hard seems to be his official model.
Want to burn belly fat, build testosterone and get lean — by eating chili? You can even use fatty ground beef. [Recipe below.]
Men over 40 with higher testosterone levels 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.
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 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 Testosterone-Boosting 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.
7 steps to better posture to create a healthy workplace
Towards the end of “It’s a Wonderful Life!” Jimmy Stewart’s George Bailey inferred a painstaking situation with the excitement of a college graduate. However, nothing stimulates as the taxing hours at work. If the back hurts? We tend to let out a screen rant from the epiglottis. Same tactic comes in handy while tackling jittery legs as well. What is the solution to release stress I used to wonder since forever? Call it a magical spell or random thoughts in the crooked mind, the following 7 postures occurred to me outa nowhere. For lovers of mystery, they are the archetypes to replicate Bedford Falls at Office. More or less.
7 sitting posture to replicate Bedford Falls at Office
Posture #1. At Par with the Eye-Line of the Computer
There. Our focal point on the monitor to which we stare all the time. Limitations are endless since dimensions lie within the top-half and the bottom-half of the screen. Once you figure that out, all you need to do is adjust the recliner for better legibility. This is an ideal posture for techies especially or the slouches who prefer working all day along on a computer.
Posture #2. At an arm-stretch from the work desk
Keeping a bare-minimum distance between your body and the desk is easily doable if you have an armrest on the chair. And, working involves lots of stretching and leaning forward one time too many. Which means, this is ideal for those with crutches on either side. Others? Try out, Posture #3.
Posture #3. The Un-Jog Posture.
The toes and the brain have certain inklings as perceived in Biology. Whereas, at Office, the toes on the ground and uncrossed legs awaken brain receptors. An expertise in Biology would brag about blood circulation in the brain and such. For the Un-Jog posture, though, the immobility is the selling factor.
Posture #4. Laid-back posture with the help of lumbar support
A lumbar support is anything but a pillow-equivalent that slants into your chair and facilitates the natural curving. Pick a good lumbar support for no one needs a curving that proves to be counterproductive. Meaning, this is ideal for slouches whose lumbar is as strong as an elephant.
Posture #5. Upright Posture: Hips loosened, head steady, legs apart.
The edge of the seat is what’s being called a sweet-spot. For easy explanation, it is the verge or the far end of the seating. Arms on either side. Loosened hips. And, the legs apart would lead to a steady head. There is something called “Peripheral vision.” For that, one must sit in a way he/she is paying attention.
Posture #6. Boredom-Posture.
Boredom posture isn’t as easy as the title has it. The routine standing posture to shackle boredom requires workstation cubicle with a solid plateau. It works evenly no matter you use a computer at work. Or, anything likewise.
Posture #7. Anything that won’t leave you posted.
Cannot overrule the importance of deep breaths at work. Depending on the quality of the furniture, one might as well stop contemplating wily ideas to breathe. For the furniture, should compensate lumbar support and lurch forward with the same utmost ease of performing it. I mentioned this mostly because once you figure out a sweet-spot it is advisable to stay there forever as possible.
Statutory Warning: Tweaking the seat height to figure out a “couch-heaven” would eventually lead you into a strangle.
The Importance of Stranglehold and Wrestling
In wrestling, wrestlers pull off strangleholds when the bout boils down to its denouement. Why do they do that? To win the bout by way of preemptive measures of course. Apparently, Merriam-Webster has it - “It is a position of complete control that prevents something from developing.”
Okay. What sport teaches you is to master the uncontrollable stuff with a strong base, self-confidence, maneuvering of arms and legs in ways that leads to winning. Hope you have figured a way or two to come up with your own stranglehold. Thank You. Welcome Comments. Please don’t strangle me with gasp-induced questions, for I have a wonderful life ahead after this blog too.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Creating a healthy workplace maximizing team happiness and productivity
Graphic designers in a meeting at the office
Those who embrace omens and adhere rules could pursue eternal workplace happiness. As in, it is the uncertainty of success which eventually lead even ‘The Kid’ to the far-side………
The Alchemy of workplace happiness
Rule #1. Draw a line for Rumor ----- of, course. One must.
Rumors tend to have a merger-effect on people. Based on situation, the same rumor can evoke laughter or bring about a molehill out of a molecule. And, moreover, most rumors tend to circle around leaders thus making grievance management a virtue of good leadership. Of, course. One must.
Rule #2. Embrace the odd showmanship
The HR should keep a watch on showmen whose hobby is to self-efface humorous stories. They should interfere if deemed, and differentiate good humor Vs. bad humor based on situations. And, embrace timely and appropriate reaction to humor sense for the cross-cultural Corporates or Office quorum.
Rule #3. Fulfill Self-Actualization Goals
Work satisfaction stems from the fulfillment, or the lack of it, of self-actualization goals. For that, the company HR should build a sizeable team of talent hunters who knows how to track careers. And, tackle professional ego without much personnel discretion.
Rule #4. Make HRM a Zero-Sum Game.
Best of HR makes Human Resource Management a zero-sum game it is being said. Meaning they must meet the economies of staffing and training and development, and form a healthy sync with clients. This would enact both the Company policy w.r.t financials, and an HR’s duty of employee motivation.
Rule #5. Allow seamless communication.
For that, there are many options like having an “Open Door Policy” in place. Empowering team leaders who knows their team inside-out. Providing platforms - Corporate Games - to break the railings in one-on-one discussions. And least of all set a benchmark between expectation and reality, performance and ‘post-truth.’
Rule #6. Provide Entertainment Value
Office ergonomics have influenced even SMEs (Small and Medium Scale Enterprises). And, thus, corporates are forced to invest on tawdry furniture which may add to the employee discomfort. Although, for a healthy workplace one must sacrifice money to simply buy the best branded furniture or suchlike. And, provide a couch for employees to endure long working hours. (Note: Ergonomics mean space and comfort.)
Rule #7. Mend outdated rules and regulations.
If a rule is in-sync with the new-millennials nobody would question its practicality. Here is an outdated rule as prescribed by NRLB - “Employees are not allowed to take unauthorized pictures” it says.
Of, course. The 2016 version of the same rule shall be apostrophe-d “Taking selfies on bathrooms are strictly prohibited.”
If anything happens, this would bring home clarity of thought and keep judgment to within confined limits.
Why Happiness Matters?
We keep hearing outrageous excuses to leaving one’s job to concur dreams. In fact, if you connect those excuses you could see an irony…….
Bottom line is it is the engagement, or the lack of it, which gives a healthy and productive work place from both an Individualistic point of view, and holistic. The takeaway from this blog should be plain and simple. You can maximize team happiness and productivity by limiting rumor (#1) with proper rules and regulations in place (#7) that has a tinge of humor in it (#2). And, by fulfilling self-actualization goals (#3) with tactical HR management (#4). The byproduct of it all would give you some entertainment value at the workplace (#6) it shall be deemed. Welcome Feedbacks. Thank You.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
Five Ways To Keep Your New Year's Resolution of Losing Weight In 2017
Dr. Elaina George is a Board Certified Otolaryngologist and Author of the new book "Big Medicine: The Cost Of Corporate Control And How Doctors And Patients Working Together Can Rebuild A Better System"
Dr. George's tips are:
1. Start exercising
An increase in activity of as little as 20 minutes 3 times a week can make a difference in your risk of heart disease, diabetes and obesity. You don't have to get fancy with a gym membership. Try taking the stairs at work instead of the elevator, or park further from the entrance when you go to the market or mall.
2. Eat Smaller portions
You may not want to give up your junk food or fried food, but try to limit your portions. Instead of buying a six pack of soda, buy a two liter bottle. You can better control the portions along with your intake of calories.
3. Drink more water
The average person should be drinking 1 ounce per kilogram of his/her weight in water per day. (1 lb = 2.2kg). Studies have shown that people eat more when they are dehydrated because the signals in the body can confuse hunger with thirst. If you are hungry, try drinking an 8-12 oz glass of water before you decide to eat that snack.
4. Avoid salt
The average American diet consists too much salt. Salt is found in everything from canned foods to frozen foods. Not only does salt make your body retain water, it also dulls your sense of taste when it comes to sugar. As a challenge, decrease the amount of salt you eat for about 1 week, then drink a non-diet soft drink. Not only will you lose about 3- 5 lbs of water weight, but you will see that the soda is incredibly sweet. In addition, try to use sea salt.
5. Avoid high fructose corn syrup
Studies have shown that most products in this country are made with high fructose corn syrup that is contaminated with mercury (a known neurotoxin). Instead try to choose foods made with cane sugar. When you drink soft drinks that are made with sugar you will be less likely to crave salt and be able to stop with one soda because there is no 'sugar high' that leads to the craving that makes you want to have more.
About Dr. Elaina George
Atlanta, GA Based - Dr Elaina George is a Board Certified Otolaryngologist. She graduated from Princeton University with a degree in Biology. She received her Masters degree in Medical Microbiology from Long Island University, and received her medical degree from Mount Sinai School of Medicine in New York. Dr George completed her residency at Manhattan, Eye Ear & Throat Hospital. She is on the advisory council of Project 21 black leadership network, an initiative of The National Center for Public Policy Research. Dr George hosts her own radio show, "Medicine On Call" and she is also a keynote speaker many organizations. As a solo practitioner in private practice who is also a small business owner, she has a unique perspective on the problems of health care delivery, the true costs of healthcare and viable solutions.
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.
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.
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.
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.
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.
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.
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.
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.
Bio: Andy is the owner at Pet Gear Lab, a pet blog that provides information, humour, and help and advice to dog owners.
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.
ARE YOU RESPONSIBLE FOR YOUR OWN WRINKLES AND LINES? READ ON AND FIND OUT
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
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
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
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 2013Main Speaker at Learning Disabilities Awareness Conference, New York City at Baruch College, CUNY
“Evaluating and Accommodating Students with
Disabilities”
June 2008Appointment 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 2008CUNY 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.
1998-2000Doctoral Fellowship, Hofstra University
*Awarded a stipend in exchange for a research assistant position with core faculty member
Clinical Experience:
Director and FounderFebruary 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
TRAIN IT RIGHT NEWSLETTER
Sign Up and get a free 7 day Train it Right HIIT Program!
