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If you’ve ever tried to lose weight you know it can be challenging! You think you’re doing everything right: You’re cutting calories, upping your water intake, and exercising, yet you’re still not getting any real kind of results. It’s very possible that, though your efforts are commendable, you’re following outdated or just simply wrong advice […]
If you’ve ever tried to lose weight you know it can be challenging! You think you’re doing everything right: You’re cutting calories, upping your water intake, and exercising, yet you’re still not getting any real kind of results.
It’s very possible that, though your efforts are commendable, you’re following outdated or just simply wrong advice and it’s stopping you from finally losing that weight.
Here are 3 things that may be keeping you from losing weight:
A lot of people focus too much on the number on the scale. It doesn’t go down quickly enough for them, and so they quit.
But that number doesn’t tell the full story. If you are exercising, which you should be, then without question you are putting on some muscle. Obviously, if you are actively weight-lifting or resistance training, then you are putting on quite a bit of muscle, though you may not be able to see it yet if you have a layer of fat.
Muscle weighs more than fat. So you may be losing fat but putting on muscle, and so the number on the scale may go up at times. Better to look at your overall body composition and pay attention to how your clothes fit than focusing on the scale.
You may think if you go at it hard 7 days a week at the gym, that you’ll lose weight faster. In theory, this may be true, but in actuality, over-exercising can cause problems and hamper your weight loss efforts.
Studies have shown that excessive exercising is not only unsustainable for the long term, but it can also lead to too much stress on the body as well as impair the production of adrenal hormones that regulate stress response.
Simply put, forcing your body to burn more calories by exercising too much is neither effective nor healthy. It is a better choice to lift weights and do some cardio 3-4 times per week.
You’ve probably heard that protein helps you lose weight because it makes you feel fuller longer. And this is true. It also helps your body build new lean muscle, and that can increase your metabolic rate.
But what you may not know is that if your body does not get enough protein, it will overeat in an effort to get more. This is called the Protein-Leverage Hypothesis (PLH). Studies have found that people subconsciously increase their intake of food in an effort to get more protein BECAUSE the body prioritizes protein over fats and carbohydrates.
So, if you are always feeling hungry, try upping your protein and giving your body what it demands.
While this list of weight loss mistakes isn’t exhaustive, we have found these 3 are the top mistakes people make. If you stop focusing on what the scale says and instead focus on how you look and feel, stop over-exercising, and make sure you get enough protein, you are setting yourself up for weight loss success. And once you taste that first hint of success, it will propel you to the finish line.
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Human beings have a need for social connection. It stems from our ancestors needing to stick together to stay alive. Back in the day, those individuals who strayed from the group had a harder time surviving the elements and not starving to death. While it is far safer to be an individual these days, that […]
Human beings have a need for social connection. It stems from our ancestors needing to stick together to stay alive. Back in the day, those individuals who strayed from the group had a harder time surviving the elements and not starving to death.
While it is far safer to be an individual these days, that doesn’t mean it is healthy for us to be isolated, for isolation undoubtedly threatens a person’s mental well-being.
It is for this very reason that people suffering from depression and other mental health issues need the love and encouragement from a support network
When a person suffers from depression, they live with a constant pit of despair at their side. Every moment hurts and the truth about life remains elusive.
When we feel these dark feelings, there is a natural tendency to retreat and isolate ourselves. But this only makes the dark darker.
Recovery from depression is a complex process but you don’t need to go it alone. By surrounding yourself with friends and loved ones, you can continue to feel genuine connections, and each one of those connections is a light that can pierce through the darkness.
Research suggests there is a definite link between social relationships and many different aspects of a person’s mental health and wellness. It is for this reason that mental health professionals often discuss the importance of having a strong social network.
Social support comes in many different forms. Sometimes you might need help with daily tasks if you are struggling with depression. Sometimes you may need an ear to listen and a shoulder to cry on, and sometimes you may need some sound advice.
Whatever you may be going through and whatever kind of help you need, here are some ways you can build a support network of people that love and care about you.
1. Create a List
Make a shortlist of friends and family members who have shown their love, kindness, and support in the past.
2. Make a Commitment
Commit to reaching out to someone on your list every week (if not more). You can do this through a phone call, text, email, or in person.
3. Be Honest
The people that love you can only help and support you if you are honest with them. When you reach out, share what is on your mind and heart. Talk openly about any struggles you are dealing with and be sure to be open to any fresh perspective or advice.
4. Get Out – When Possible
With COVID still affecting our lives, it’s not always easy to get out and be social in person but doing so is remarkably helpful and healing for our mental health. Phone calls and emails work in a pinch, but nothing beats spending time with loved ones in person.
It’s also important to mention that sometimes we need a bit more help than our loved ones can give. If, after forming your support network, you feel that you need additional help, it’s vital you reach out to a mental health specialist. He or she can give you tools and strategies that will help you recover from depression.
If you’d like to explore treatment options, please reach out to me. I’d be happy to discuss how I may be able to help.
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For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children. What Are Learning Disabilities? According to the National Center for Education Statistics (NCES), a learning disability is any disorder […]
For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children.
According to the National Center for Education Statistics (NCES), a learning disability is any disorder of the fundamental psychological processes involved in understanding or using language. These can ultimately result in difficulties thinking, listening, reading, writing, math, and spelling.
Learning disabilities are quite common among young children and teens. According to the NCES, of the 7 million students who receive special education services in the country’s public school system, 33% have at least one learning disability. Common learning disabilities children deal with are ADHD, dyscalculia (trouble with counting and numbers), dyslexia, and others.
While a learning disability isn’t a mental health issue in and of itself, both are closely related. When children and teens have a delay in learning, they can feel as if their academic efforts aren’t paying off. They can feel like a failure and, if their classmates aren’t sensitive, they can also feel like the butt of many jokes. This puts children and teens with learning disabilities at a higher risk of developing anxiety and depression.
It’s important that parents and teachers of students with learning disabilities look for any signs of anxiety or depression. These may include:
Once any signs are noticed, parents should bring their child to a qualified mental health therapist. This professional will help the child manage their symptoms so they can better function at home and at school. Some sessions may include the parents while in other sessions, the therapist may want to work one-on-one with the child.
Many child psychologists use cognitive-behavior therapy (CBT) to help children become aware of their own thoughts and feelings and then change their thoughts, emotions, and reactions to challenges at home and at school. CBT helps a child become independent and evaluate whether their thoughts and feelings or logical or distorted.
Does your child or teen have a learning disability? Do you believe this disability has caused them to develop depression or anxiety? If so, and you’d like to explore treatment options, please get in touch with me. I would be happy to speak with you to see if I might be able to help.
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When it comes to macronutrients, carbs and fat tend to get all of the attention. “Do low-fat diets work?” “How many carbs should I eat a day?” Poor protein, which is undoubtedly the MOST important macronutrient, usually gets left out of the conversation. Why is Protein So Important? You’ve probably heard that protein is the […]
When it comes to macronutrients, carbs and fat tend to get all of the attention. “Do low-fat diets work?” “How many carbs should I eat a day?” Poor protein, which is undoubtedly the MOST important macronutrient, usually gets left out of the conversation.
You’ve probably heard that protein is the building block of your entire body. That’s pretty important! Protein is not only responsible for building our muscles, but also all of our connective tissue, or organs, our bones, and even hormones and other important chemicals in the body. Without adequate protein intake, your health and body composition will suffer.
But now for that all-important question: Just how much protein does a person really need to eat each day?
This has been a long debate in the world of nutrition. Most official dietary guidelines endorse a fairly limited. This is common for all nutrients whether it’s protein, vitamin D, or vitamin C, the guidelines are always typically low. This is because the guidelines are to ensure people don’t develop a deficiency. Guidelines have little to do with helping people optimize their health.
For instance, most guidelines recommend 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This comes out to just 56 grams of protein a day for the average male and just 46 grams a day for females – granted these averages are calculated considering that the average man and women are far more sedentary than active.
Again, these small amounts will help prevent outright deficiency. But many studies have now shown that it’s simply not enough for optimum physical health.
It’s also important to take into consideration lifestyle factors when determining the amount of protein you should eat instead of taking a one-size-fits-all approach. For instance, someone who works out 5 days a week with a focus on lifting weights should absolutely eat more protein than someone who is sedentary. People 55 and older should also be eating more protein than, say, someone in their 20s, as older people lose muscle mass each year, which makes them more susceptible to falls.
So, the average male should really be looking to get anywhere from 56-91 grams of protein per day and the average woman should aim for 46-75 grams.
There is a myth that says eating too much protein can cause kidney damage or osteoporosis. However, there is absolutely no clinical or scientific data that backs up these claims. Protein restriction has been found to be helpful for people with pre-existing kidney problems, but it has NEVER been shown to cause kidney damage.
In fact, a high protein diet has been shown to lower blood pressure and help fight type 2 diabetes, two conditions that can lead to kidney disease.
So, in conclusion, seeing as eating adequate protein is critically important for health and there are no negative side effects of eating too much, it’s better to err on the side of caution and eat at the upper end of the adequate protein range.
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If you asked any of us a year ago what would life be like in 2020, it’s doubtful anyone would have guessed we’d be going through a global pandemic, replete with lockdowns and self-quarantining. At the beginning of the year, some families might have thought of being forced to stay home from work and school […]
If you asked any of us a year ago what would life be like in 2020, it’s doubtful anyone would have guessed we’d be going through a global pandemic, replete with lockdowns and self-quarantining. At the beginning of the year, some families might have thought of being forced to stay home from work and school would be a fun little vacation. But as the weeks and months have passed, we’ve all learned this has been anything but fun.
But how is COVID affecting families? Well, it affects parents and kids and spouses a little differently.
Kids haven’t enjoyed the time off nearly as much as we all initially thought. Disruption to normal routines caused many teens and adolescents to feel anxiety. Add to this being away from their friends, and many young people are also feeling depressed.
Summer vacation for many this year wasn’t as fun as normal as travel has been next to impossible for some families in certain states. Sports teams were canceled, and boredom has set in for many kids, which has led to a lot of acting out and showing mood swings.
The pandemic has also negatively impacted those youths already suffering from a mental health issue, such as those on the autism spectrum. For many of these kids, a disruption of routine combined with cancellation of speech therapy sessions has stalled their progress and caused anxiety.
With some schools opening and some only offering online classes, life is still not back to normal and many kids are simply not able to deal with this crisis any longer.
Parents have, without question, been hit hard by the pandemic. With forced school closures, many parents have had to learn how to home school while also learn how to get used to the “new normal” of working from home.
As if that wasn’t enough, parents have also had to become mental health therapists, helping their children navigate through the fear, anxiety, and depression they are experiencing.
Quarantining and self-isolation have definitely impacted our familial and romantic relationships. When you are locked in a house with your family, things can become chaotic and, well, everyone gets on each other’s nerves. Now forced to live on top of one another, and enduring financial hardships, worrying about health, and educating and organizing the children—just going grocery shopping can add a layer of stress.
Those couples who may already have relationship issues under the surface may find the sudden and intense stress has brought these issues to the surface. This can be a turning point for many relationships: will this current crisis bring us closer or finally drive us apart?
Without question, we are all living under an intense amount of stress and it is affecting us all in different ways. If you and your family aren’t able to handle the stress any longer, it’s important that you reach out and get some help from a family counselor. Most therapists are offering telehealth services, which means you can get the benefits of therapy right over the internet.
If you’d like to explore treatment options, please reach out to me. I’d be more than happy to discuss how I may be able to help.
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“Pay attention!” It’s a phrase that is uttered dozens of times a week (if not more) in households where children between the ages of two and 18 reside. How is it that when they WANT to, oh say when they are playing video games or watching cartoons, kids can have a tremendous attention span. But […]
“Pay attention!”
It’s a phrase that is uttered dozens of times a week (if not more) in households where children between the ages of two and 18 reside. How is it that when they WANT to, oh say when they are playing video games or watching cartoons, kids can have a tremendous attention span. But at any other time, getting them to be present is harder than getting them to close the refrigerator door!
While getting kids to pay attention can seem frustrating, there is an answer to the madness: mindfulness.
Several studies have shown that kids who participate in mindfulness programs are happier. And the sooner you get kids started with mindfulness, the easier it becomes for them to develop a capacity to become calm and centered when life throws them stressful situations.
What does this look like in real life?
Well, picture how a normal 7-year old responds to a situation that is scary, overwhelming, and generally unpleasant. Say they are getting ready to take a hard test or going to the dentist. Most will become so fearful and anxious that they have a hard time being calmed by a parent or other guardian.
The 7-year old who practices mindfulness meditation knows to stop, close their eyes, and breathe deeply to get themselves calm and focused.
The two outcomes are vastly different. That’s because meditation and deep breathing exercises actually change the physiology of the brain, according to scientists. Instead of kids reacting emotionally to a charged situation (being controlled by their emotions), children can control their impulses and reactions to that situation.
OK, but how do you get kids to practice mindfulness when it’s difficult to get them to do pretty much anything, let alone meditate! Here are some ways you can help your kids become more mindful:
Spend time helping kids understand what is happening to their bodies during stressful and calm situations. Ask them to explore their emotions. The more insight they have into their inner experience, the better able they will be to control their responses to external experiences.
Practice deep breathing with your child. You can do it while driving or before putting them to bed at night. Share with them how to relax, slowly breathe in deeply and exhale. Invite them to feel any tension melt away.
Your child will not even want to try and be mindful and in control when they see you out of control. Are you one to yell at other drivers? Do you get far too angry when your dog tracks mud in the house? Does a telemarketer at dinner send you through the roof? If so, it’s time to try deep breathing and meditation yourself. Be an example. If your child sees mommy or daddy handling stress in healthier ways, they will be far more likely to give it a go.
While it will take some effort to get your kid to commit to practicing mindfulness, the results that it will bring to their life are completely worth it.
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When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.” To make […]
When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.”
To make matters worse, you may then begin to berate yourself for allowing the panic to get the best of you and begin to believe that all of those what-ifs are indisputable facts.
Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.
The minute you feel a panic attack coming on, the first thing to do is stop and gain control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and put it instantly into a calm and relaxed state.
It’s important to always remember that anxiety is “just a feeling.” And like all feelings, it can go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.
Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. Nope. You are simply living a more mindful existence, being in the moment, and accepting whatever is in that moment with you.
One of the most frightening things about a panic attack is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.
When your panic attack begins, your mind begins to throw out all sorts of outlandish ideas at you, hoping some of them stick. These thoughts are intended to keep the panic attack going.
Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”
Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.
Always question your thoughts. You will usually find the majority aren’t very realistic or probable.
Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.
Use these techniques the next time you experience an anxiety attack. They should help you feel much calmer much sooner.
If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.
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There is much controversy surrounding dairy. Most of us grew up drinking gallons of milk throughout our childhoods. It gave us calcium for strong teeth and bones and a lot of protein to help us grow. But then conflicting sentiments throughout the nutrition world caused many adults to give up dairy and seek non-dairy alternatives. […]
There is much controversy surrounding dairy. Most of us grew up drinking gallons of milk throughout our childhoods. It gave us calcium for strong teeth and bones and a lot of protein to help us grow.
But then conflicting sentiments throughout the nutrition world caused many adults to give up dairy and seek non-dairy alternatives. But what is the real truth about dairy? Is it good for us or is it not good for us?
Well, recent research conducted at McMaster University in Canada suggests milk is indeed good for us. The researchers followed over 35,000 people from 21 different countries and found that dairy was associated with a lowered risk of cardiovascular disease. Other studies have found that dairy is beneficial for skeletal health and may lead to fewer bone fractures as a person ages.
The truth is, cow’s milk is packed with nutrients and is an excellent source of protein. Some studies have even linked the consumption of milk intake to a lower risk of obesity in both children and adults.
Now, if you are someone that is lactose intolerant, these studies may not be very compelling for you, as your body simply cannot adequately digest dairy. In this case, you need to find non-dairy alternatives. Finding healthy options was quite difficult in the past but there are a number of healthy options on the market today.
Whether it’s almond milk or cashew milk, this dairy-free milk option is made by grinding nuts into a pulp that is mixed with water. Once the solids are strained off, the liquid that is leftover becomes “nut milk.”
The positives of nut milk are that it’s generally lower in calories than regular full-fat milk and it’s often fortified with vitamin D that is naturally found in cow’s milk. Obviously, if you have a nut allergy then this would not be a good option for you. Some varieties on the market also contain added thickeners such as carrageenan or guar gums, which can be hard to digest for certain individuals. And the flavored varieties often have added sugars. So read those labels!
Soy milk is made by soaking, crushing, cooking, and straining soybeans, leaving behind a high protein liquid. The pros of soy milk are that it is high in protein as well as iron, magnesium, and often fortified with calcium and vitamin D. The cons are that it’s not suitable for those with a soy allergy and often contains thickening agents and added sugars.
If you do have nut or soy allergies, rice milk is a good option. It’s typically used by processing brown rice and is usually fortified with vitamin D and calcium. On the con side is the fact that it’s fairly low in protein and high in carbohydrates.
If you are not lactose intolerant, you may want to just stick with regular milk, as it offers a lot of health benefits. But if you do need a non-dairy alternative, nut milk, soy milk, and rice milk are good options.
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Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that […]
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility!
Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that important? Yes! It’s crucial actually.
Here are a few benefits of flexibility:
Muscle imbalances are one of the most common reasons for injuries during physical activities. This means some muscles are overactive (tight) while others are underactive. Flexibility helps to correct this issue.
Loose muscles that are less tense will alleviate those common aches and pains.
Increased muscular flexibility typically leads to improved posture. Plus, the increased range of motion helps with balance.
Stretching and opening up the body leads to feelings of physical relaxation, which in turn leads to a sense of peace and calm.
Once you have increased your flexibility, your muscles will be able to work more effectively. This will allow better movement and therefore better physical performance.
So now that you know the benefits of muscle flexibility, let’s take a look at some simple stretches you can do to improve yours. The use of resistance bands makes these exercises safe, precise, and easy, so if you don’t have any, pick up one or two online.
Stretching should be done only after a light warmup of the muscles. This could be doing some jumping jacks in place for a minute or two or using a treadmill or stationary bike for 3-5 minutes. The idea is to get the blood flowing to your muscles to make them ready for stretching.
Also, stretching should feel GOOD. You should never force a stretch or feel any pain. Only use just enough tension to deepen the stretch just enough.
Now, here are a few resistance band stretches to help you become more flexible:
Lie on the floor with the resistance band looped around your right foot. Grab the band closer to your foot to create tension. Now straighten your right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg.
Hold for 15 to 30 seconds and switch sides.
Sit on the floor with your legs extended out and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl your back, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep your abs contracted and concentrate on feeling your shoulder blades spreading open.
Hold the position for 15 to 30 seconds.
You can do this stretch on the floor, sitting in a cross-legged position, or seated upright in a chair. Grip the band with your hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. If you need to adjust the tension, simply change the position of your hands on the band to tighten or loosen the grip.
These are only a few stretches, but they cover some of the biggest muscle groups and so are great to start with. You can go on Youtube to find more resistance band stretches.
We are also happy to develop a stretch routine that is suited specifically for your body and any issues you may be having. Not only do we help clients through chiropractic adjustments, but we also help to design exercise and stretching routines that will keep their joints healthy. Call us today.
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The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing. What Is Self-Care? First, self-care is a practice and a commitment we make to ourselves. It is any activity […]
The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing.
First, self-care is a practice and a commitment we make to ourselves. It is any activity we do deliberately to support our physical, mental, and emotional well-being. Not only does the right kind of self-care improve our health and life, but it can also improve the relationships we have with others.
Some examples of self-care might be:
Self-care isn’t always fun or easy, but you do it anyway because you know that the activity is what is BEST for you. In this way, self-care is a bit like acting as your own parent, making sure you do the things you don’t necessarily feel like doing because it is what your mind, body, and spirit need.
Self-care isn’t necessarily about making yourself feel better.
Person A has had a very bad day. They practice proper self-care and, when they get home, they change clothes, go for a 3-mile run, then cook a healthy dinner that refuels their body.
Person B has also had a very bad day and practices phony self-care. On their way home, person B stops at the store and gets a 6-pack of beer and a gallon of ice cream, then spends the entire night on the sofa drinking and eating poorly in an attempt to make the bad day go away.
This phony style of self-care is very immature. It is not parental but something a child does. If the parent insists you eat your veggies because they are good for you, the child will eat only candy bars when the parent isn’t looking.
Self-care is about making decisions based on what is good for you, not what you FEEL like doing at the moment.
Self-care should also not be confused with pampering. While there is nothing wrong with getting massages and pedicures, these again tend to be quick fixes we give ourselves to make ourselves feel better in the moment.
At the end of the day, self-care is a commitment to yourself to live, grow, and evolve in healthy ways. It means making choices that will lead to your best self and greatest potential.
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