Tips to Create a Calm Mind and Healthy Body

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Mental processes can affect the body in serious ways. Anxiety can raise the heart rate and suppressed anger can elevate blood pressure. According to practitioners of Mind-Body Therapy, the mind can control more subtle processes through effecting biochemical changes in the brain. Simply put, a calm mind lends itself to a healthy body. For many, maintaining a mental center can be a difficult task. The National Institute of Mental Health reports that 18 percent of adults suffer from anxiety disorders. Luckily, there several simple things that you can do to calm and recharge your mind.

Take Time for Yourself

If your first reaction to “me time” is that you do not have time for it, that’s your first problem. You have created a daily routine in which your needs come last. Within the last 20 years, a new psychological discipline has risen called positive psychology. According to the Positive Psychology Center at the University of Pennsylvania, positive psychology strengthens individuals to thrive. Thriving is a huge paradigm shift from traditional psychology’s idea of fixing what is broken. Create time for yourself, whether with a soothing rose bath or a vigorous jog, as your way of thriving for happiness.

Observe Nature Around You

Researchers have found that looking at nature, even photographs of nature, reduces indicators of stress like heart rate and blood pressure. If you have a view of nature at your disposal then use it. Look out the window often and let the visual stimuli take on its soothing effects. If nature is not nearby, surround yourself with photos of natural landscapes by adding them to your computer desktop and mounting nature photos on your wall. Add live plants to your home and office decor, and treat yourself to a bouquet of roses every so often as a reminder to make your health a priority.

Engage in Restorative Meditation

Rumination is the act of thinking about something over and over. It is a common precursor to depression, especially for women. Rumination is derived from the word ‘ruminate’ which is what cows do when they swallow then bring up their food to chew it again. Relieve your mind of unhealthy perseverative thoughts by practicing meditation. In a quiet space, breathe deeply in and out, concentrating on the flow and rhythm of your breath. When your body feels relaxed, do your best to clear your mind. Let go of stressors and daily to-dos, focusing on the present moment. Early in your meditation practice it’s normal to give in to distractions and find yourself with a wandering mind. However, with practice you’ll be able to curb reoccurring thoughts as they surface in your mind.

Shake up Your Routine

The old axiom states that the definition of insanity is doing the same thing over and over and expecting different results. If you do not like the way your mind and your body are playing together then do something different to shake up the system. Take a brisk walk early in the morning, make love in the middle of the afternoon, or take a spontaneous road trip. Altering your routine with something positive will act as a jolt to your norm, forcing you reprioritize your thoughts and start anew.

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Quick Lunch Recipes

The sound of the school bell ringing will soon be a normal part of your child’s day. Whether your child is 4 or 14, adjusting to school is never easy. This transition can be softened with the help of one of my favorite organizational tools, eMeals! eMeals provides you simple breakfast, lunch, dinner, and even dessert meal plans to help you easily and effectively plan meals for your family.

One of the new favorites is their kid-friendly meal plan. Each meal plan comes with a ready-made shopping list to help you get through the grocery store in no time flat! Sign up for eMeals now and you can get 2 bonuses:

  1. 20% off with the code SCHOOL
  2. A FREE Back to School Survival Guide filled with fun back to school recipes including 3 Power Breakfast Recipes, 2 Lunch Box Recipes, 2 Weeknight Dinners, 2 After School Snacks, and 1 Yummy Dessert!

You can see an example of one of the recipes from the Back to School kit below to enjoy with your kids.

Turkey-Bacon Tortilla Roll-Ups:

Prep Time: 10 mins

Cook Time: 5 mins

Total: 15 mins

8 slices bacon

Mayonnaise

1 (8-oz) package store-bought guacamole

4 (8-inch) flour tortillas

1/4 lb thinly sliced deli turkey

1 cup shredded Cheddar cheese (or any shredded cheese)

1 cup shredded iceberg lettuce (optional)

Cook bacon in a large skillet over medium

heat until crisp; drain. Spread a thin layer of

mayonnaise and guacamole over each tortilla.

Layer turkey, bacon and cheese on each

tortilla. Add lettuce, if desired. Roll up tortillas,

and cut in half. Makes 4 servings.

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Why Reducing your Stress Levels May Help your Sex Life

Every year in the UK an unknown number of cases of erectile dysfunction go untreated as sufferers feel too embarrassed to seek help.

But assistance is out there, with services such as LloydsPharmacy Online Doctor offering support that can help you to deal with sexual health issues at your convenience and in confidence.

Many people wrongly believe that erectile dysfunction is purely a circulatory problem and presume that the condition cannot be cured. However, this is not always the case. A man’s lifestyle can have a major impact on both his body and his sexual performance. While smoking, and being overweight can have direct effects on the circulation, drinking, over-exercising, or suffering too much stress can all contribute to difficulties getting and maintaining an erection. This article will focus on the importance of keeping stress levels low to reduce your risk of developing erectile dysfunction.

What is stress?

Understanding exactly what stress is and how it affects a man’s ability to have satisfying sex is paramount to gaining control of the condition.

Stress is a completely normal physiological response to mental or emotional pressure. When a person feels threatened, fearful or vulnerable, the nervous system releases a whole host of ‘stress’ hormones, such as adrenaline and cortisol. These hormones cause the body to go into the fight-flight-freeze stage of stress response, where the person reacts to the stress stimulus by running away, trying to tackle it or by doing nothing.

Stress often occurs when the perceived demands of life overwhelm our ability to cope effectively. Stress can be triggered by major life events such as the death of a loved one, divorce, job loss, illness or financial problems. Everyday worries, frustrations and demands can also accumulate to create high levels of pressure, affecting our emotions, behaviour and mental and physical wellbeing.

How can stress cause erectile dysfunction?

Achieving and sustaining an erection requires a lot more than just the penis to function correctly. The brain, nervous system, circulatory system, muscles and hormones all need to work effectively and in harmony to ensure a man can perform sexually. Stress can put pressure on these systems by contributing to conditions such as high blood pressure and high cholesterol, which can result in erectile dysfunction.

The emotional toll that stress can take on a man can contribute to a reduced sex drive. A man may find himself lacking sexual desire due to low mood or an inability to focus because of worrying thoughts or distractions. Unfortunately, this can result in a vicious cycle of anxiety as sex itself becomes a focus of stress.

How to reduce stress

Reducing stress can improve self-esteem, raise libido and boost circulation through improved health.

Stress can be reduced in a number of ways, such as:

Learning to relax

There are many evidence-based relaxation techniques that may help you to reduce your stress levels, including deep breathing, deep muscle relaxation, meditation, yoga and visualisation. Socialising and spending time outdoors can also help.

Exercising regularly

Exercise improves blood flow and helps to keep weight down, both of which are major factors in preventing ED. On top of daily exercise activity, people aged 19 to 64 are advised to do at least 150 minutes of moderate-intensity aerobic exercise a week in order to stay healthy. It is also recommended that they do muscle-strengthening activities on two or more days a week.

Maintaining a good social support system

Talking openly about your problems to a loved one or confidant can help you to solve your problems much quicker. If you find yourself unable to talk to those around you, you may want to consider talking therapy to resolve your problem. Such services can be accessed privately or through the NHS by seeing your GP.

Reducing caffeine intake

Caffeine raises the stress hormone cortisol, creating a surge of stress. Reducing your intake of common sources of caffeine, such as tea, coffee and energy drinks can help you to feel more relaxed.

If you are stressed and looking for help, you can contact your GP or head online to websites such LloydsPharmacy Online Doctor. If your erectile dysfunction persists, you canbuy Sildenafil tablets safely and discreetly online without a trip to the doctor.

 

 

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Rehab Drugs and Alcohol

Statistics show that every year a large number of people including teenagers, young, and adults are becoming addicted of drugs and alcohol. This addiction is making them weak physically as well as psychologically. This made their life a failure. To streamline their lives again and to include them in lively activities, different procedures are adopted.  These procedures or methods are referred to as rehabs drugs and alcohol. Rehabilitation of drugs and alcohol addicted is a sequence of psychotherapeutic and medical treatments that are developed to relieve the addicted person from dependence on drugs towards self independence.

There are different types of drug rehab programs that are implemented in different situation such as residential treatment, out-patient treatment, extended care centres, local support group, and half-way houses.  Rehabs process can be categorised as follows:

Counselling and medical treatment

This step includes the first and to some extent second stage of treatment. Psychological counselling of patient is the first step that motivates the person to get rid of addiction of drugs and alcohol. When patient is ready to move away from the drugs, his willingness makes the rest of procedure fast. Initial addicts do not need any medical treatment, as they do not develop any pathological changes. But chronic patients of drug addiction that has developed pathological changes in their bodies require medical treatment also. These people require intensive care and observation to go through rehabilitation process. Their therapeutic treatment is necessary so that they can get relief from their ailments and can return to healthy life.

Training of self control

In training session, addicts are taught by doctors or psychologists the methods to control their desire for drugs and also techniques that can be implemented to reduce it. Methods of self assessments and tips to change their habits are also discussed with them and they are encouraged to use these methods and tips. At this level, multiple exercises are introduced to the addicts that can help increasing their will, as this battle against drugs and alcohol can be won only with the will power weapon of the addict. Diverse productive skills should be introduced to them such as painting, gardening, art and craft, and much more so that they can make them busy and optimistic.

Follow up

Follow up of rehabilitation treatment in very important step. Many people ignore it and as a result treated patients again return to their drug habits. This stage involves observation of patients’ routines after getting free from regular rehabilitation treatment. In their life, they meet many challenging situations, which they can’t handle and as a result again seek refuge in drugs and alcohol. To discourage this tendency, treated people must have follow up sessions with their doctor and psychologists and discuss their problems with them.

Siblings and Friends guidance

Friends and relatives can play strong and vital role in rehabs process. So, they must be contacted and trained by medical team of rehabs centres. They should be taught how they can bring their loved ones back to normal life. How they can assist their comrades to get rid of addiction of drugs and alcohol. All these approaches work collectively to bring addicts to normal stream of life.

 

 

 

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Running – A Simple Way To Improve Mental Well-Being

 

You probably know that running and similar exercises result in physical well-being, help in weight management, and encourage an active lifestyle, but did you know running also provides mental and cognitive benefits?

Studies show that running causes the body to release endorphins that can result in a general sense of happiness. It has been used for years to treat addictions and clinical depression of all types. Less fatigue, less tension, and less depression are just a few changes a person experiences from a regular running program.

Apart from running being a great way to naturally lift your energy and release all the negative feelings, it has several other psychological benefits. Here are a few of them:

Improve self-confidence

On a basic level, running can develop a positive self-image. Regardless of your weight, size, age, or gender, this exercise activity can quickly elevate your perception of your self-worth/attractiveness.

Even if you don’t develop a lot of muscle or lose a lot of weight while following a regular running program, you are likely to tone your body and increase stamina. Seeing such results can make you feel better about your appearance and bolster your self-confidence.

Reduce cognitive decline

Though unpleasant, the reality is that our brains get hazy as we grow older. The brain shrinks due of aging and diseases like Alzheimer’s kill brain cells and causes a loss of important brain functions.

While running and following up a proper diet can’t cure existing diseases, they can help prevent the cognitive decline by shoring up the brain, especially in individuals between 25 and 45 years of page. Running helps in boosting the chemicals in the brain that dampen hippocampus (the part of the brain responsible for learning and memory) degeneration.

Boost memory

Running increases your ability to learn new things by boosting the processing power of your memory. The generation of sweat increases hippocampus cell production that is responsible for learning and memory. For this particular reason, brain development at an early age has been associated with the level of physical fitness.

But exercise-based brainpower is not just for early age brain development; exercise can boost memory function among grown-ups, as well. Running sprints has been found to improve vocabulary preservation among healthy individuals, according to the results of a study.

Developing a routine

Everyone has a unique ability to run. The outcome, of course, is to learn the quirks of our bodies and play by its rules. Luckily, there are some principles you can follow to develop an active running routine to stay motivated, and run strong session after session:

Start small

Running isn’t about how many miles you can go; it’s about finding the right balance, and types of workouts that get you the mental benefits without exhaustion or injury. Experiment with different distance level on alternative days and develop weekly distance goals.

Then, see if you reach your goals weekly. When you start finding it easy, increase the distance or add an extra day or two for your sessions.

Stay small during an injury

If you’re carrying one of those common running injuries, give yourself a reality check; in coming back from all the time spent in cross-training, retain the perspective and skip the miles greed.

Also, you can wear recovery clothing such as compression shorts to feel productive even if you’re not able to run much. The product info on Tommiecopper.com explains that these shorts actually stabilize muscles and help in enhancing muscle and joint mobility. So you’ll be getting the benefit of faster recovery while you run those miles.

Aim for consistency

Whether you are working towards your weekly goal or recovering from a running injury, consistency is the most important factor in training. You won’t improve by running once a week, or running hard for a week and taking the next week off. Developing a regular routine comes from consistency, which also doesn’t mean you have to train all-year-round.

Structured training, with months of balanced miles, helps you avoid injuries and develop mental fitness towards this activity. What you can do is maintain a minimum running target, even if its 30 minutes 2 days a week, and preferably run in the morning as the mind is fresh at the start of the day. Plan your ‘lazy’ months for the time when you know it’ll be difficult to run – exam time, winter weather, and lifestyle changes.

Be patient

Piling on the miles with intensity won’t get you anywhere faster, but it might get you out of action. So whether you’re running to reduce stress or lose weight, increase quality and quantity gradually.

This translates into increasing your weekly distance target by 10 percent a week. Apply this increase to more than one run. So if you run 10 miles a week, you could add 2 miles to a long run in the next session, while keeping your intensity the same.

Avoid increasing intensity and distance together; individuals new at running should focus on going farther rather than faster.

 

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Raspberry Shrimp Salad Recipe and Redpack Giveaway

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Raspberry Shrimp Salad

Raspberry Shrimp Salad – Makes 4 servings:  Prep Time 15 minutes

Ingredients:

1 small red onion

10 ounce bag salad greens

2 cups grilled shrimp or frozen cooked shrimp. thawed

1 mango, peeled and diced

1 (28 ounce) can REDPACK diced tomatoes or 2 (14.5 ounce) cans REDPACK Petite Diced tomatoes, rinsed and drained

1/2 cup raspberry walnut vinaigrette

1 cup fresh raspberries

1/2 cup chopped walnuts, toasted

This is the original recipe. I made this salad on Monday morning before I went to work. My grocery store did not have fresh red onions or raspberries. I omitted the red onions and substituted the raspberries with blueberries.  In addition, I added carrots and  used spinach as my greens. I would try this recipe again and use either arugula or mixed greens. I found the spinach that I bought in the farmer’s market too bitter for me. It was a good combination of flavors with the blueberries and mangoes. The bitterness of the spinach combined with the sweetness of the fruits made this an interesting salad. I made the salad again on Tuesday and tried Italian dressing and I prefer the strawberry vinaigrette I used on Monday instead.

As you can see, I don’t totally follow the recipes as directed but I think if you have favorite salad items, why not add them.   Here is a pic of my salad. The shrimp was so good!

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The shrimp is on tip and the yellow are mangoes and next to them are blueberries and walnuts. The tomatoes and carrots are peeking out.

REDPACK has other recipes and a promotion via their Facebook page.  From June 11-July 2, Redpack is inviting my readers to like their Facebook page.  Redpack is giving away 1,000 Redpack reusable grocery totes every week via a random drawing.  The Grand prize winner selected at the end of the promotion will receive a gourmet picnic gift basket worth $350. In addition to the gift basket are all of the tools you need to spin, chop, toss, dress, and mix your favorite summer salad.  The promotion is called Toss in the Flavor promotion on the Redpack Facebok page.  Share your salads on our Facebook page or on Twitter and Instagram using the #TossInTheFlavor #Redpackrecipes.

Good Luck!

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BodyArmor Review

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 Hydration is essential for optimal health. The recommendation for most people is to drink 1/2 their body weight in ounces daily.

I  love flavored drinks but don’t like the extra calories. I am very hesitant to drink soda but sometimes I need flavor in my drinks as water can be oh so boorrrrrinnnnnnngggggggg.  I like to keep myself hydrated especially in the warmer summer months. I seem to be constantly thirsty all the time and no I do not have diabetes.

The human body is 75% water so its important to keep our bodies hydrated.  I stopped drinking soda twelve years ago when I moved to NYC since soda was super expensive, I resorted to drinking water. Like I wrote before, water can get very boring in flavor and sometimes I need extra flavoring. I am not one to add those flavored powders to my drink as I will forget to put it in my lunchbag.

I was given the opportunity to try out BodyArmor; a new sports drink on the market.  I have tried the mango orange, mixed berry, tropical punch, grape, and mixed berry.  The flavoring is pretty good. Its not sweet at all and quenches my thirst. The size of the bottle is pretty generous and I can’t drink it in one sitting because the few sips I have,  I am well hydrated.  I like there are many choices of flavors as I get bored with the same flavors if I drink it all the time.

Now, your next question is what are the ingredients to BodyArmor that I am well hydrated after a few sips?  Here is a description from the company:

BODYARMOR is a premium sports drink that provides superior hydration and is loaded with electrolytes, vitamins and coconut water. In fact,  BODYARMOR has 2.5 times the electrolytes of other sports drinks. I’m sure you’re aware of the importance of proper hydration, especially during the hot summer weather. BODYARMOR is high in potassium and low
sodium and contains no artificial flavors, colors or sweeteners –and it tastes great – making it easy to enjoy and stay hydrated.”

How does BodyArmor compare to Gatorade? After reading the description above, thoughts of Gatorade entered my head. This post is not a comparison of BodyArmor versus Gatorade. I have not drank Gatorade in many years as I heard the drink causes enamel loss in your teeth.  I have not done any research on this and was simply through hearsay.

I do know the ingredient that Gatorade lacks is coconut water, which maybe  is the ingredient that quenches my thirst!  BodyArmor contains 10% of coconut water, in addition to B3, B5, B9, B12, antioxidants, A, C, and E.

Here is the best part to BodyArmor:  there are no artificial flavors, colors. or sweeteners.   No caffeine, no preservatives, gluten-free (Yay!), nut free, and certified kosher.  It can’t get any better than this?  My gluten-free friends can drink BodyArmor!

 

If you would like to know where to purchase Body Armor, here is the website:  http://drinkbodyarmor.com

If you would like to follow or Like BodyArmor, here are the social media links:


https://www.facebook.com/drinkbodyarmor
http://instagram.com/drinkbodyarmor
https://twitter.com/DrinkBODYARMOR

 

DISCLAIMER:  I was given some Body Armor samples in order to write this review.  This review is my own opinion and I am not receiving any monetary compensation.

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