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As many families continue to shelter in place together, they are finding it challenging to beat the stress and stay in shape. Exercising as a family is one-way families can accomplish both of these goals! And the good news is, there are plenty of ways families can exercise without the need of going to a […]
As many families continue to shelter in place together, they are finding it challenging to beat the stress and stay in shape. Exercising as a family is one-way families can accomplish both of these goals! And the good news is, there are plenty of ways families can exercise without the need of going to a public gym.
Take a pack of regular playing cards and turn them into fitness cards. Hearts stand for crunches, clubs push-ups, diamonds for squats, and spades for jumping jacks (or any other exercises you may want to substitute). Have each player take turns selecting a card and doing the activity. So for instance, if someone draws the five of hearts, they need to do 5 crunches.
Strap on your helmets, hop on your bikes and take the kids for a nice bike ride around the neighborhood. You can also decide to bike to the library or to the park for a picnic. Just be sure to pick a route that is safe and isn’t too much effort for your child.
Decorate your living room with a disco ball or other fun string lights, turn on some good tunes, and have a dance party. You can even choose to record yourselves and share your dance party with others on Youtube.
Chances are over the years your kids have begged you to play certain games like hide-and-seek or kickball. Now is the time to embrace these requests and head outside for some family fun. There is also tag, jump rope, dodgeball, and kick the can.
This game will get everyone moving to get some aerobic exercise. Take turns and split the family up into 2 teams. Team A will start by hiding objects around the house or yard. Then team B has 10 minutes to find them all. This means they’ve got to really RUN around looking for all of them. Then swap so Team B hides items and team A has to find them. The team that finds the most items wins and doesn’t have to do the dishes that week.
Walking is such a great form of exercise and an equally great way for families to connect. Try and build walking into your daily schedule. Maybe after dinner take everyone out for a walk around the neighborhood. If you have dogs, take them, too!
These are just a few ideas you can try with your own family. Get creative to come up with some ideas of your own. While Covid has definitely made our lives more stressful and challenging, the silver lining is that it has helped many of us reconnect with our families. Take this time to do the same and stay fit at the same time.
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If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to […]
If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.
That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!
Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.
Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.
The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.
An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”
The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.
The goal-setting formula used by most CBT therapists is as follows:
A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.
Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.
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Research has shown that roughly 80% of long-term care in this country is provided by family members. Many of these caregivers have their own families to look after and may also be holding down at least one job. In addition, family caregivers have been shown to ignore their own health and wellness needs. This often […]
Research has shown that roughly 80% of long-term care in this country is provided by family members. Many of these caregivers have their own families to look after and may also be holding down at least one job.
In addition, family caregivers have been shown to ignore their own health and wellness needs. This often leads to caregiver burnout, which is typically defined as a state of physical, mental, and emotional exhaustion. Caregivers who reach this burnout stage often experience stress, fatigue, sadness, grief, isolation guilt, anxiety, and depression.
Some other symptoms of caregiver burnout include:
Caregivers become easily lost in the person they are caring for and forget that they themselves have needs and wants. Being so busy, they, often without thought, neglect their own mental, emotional, physical, and spiritual health and wellbeing.
They also deal with huge challenges and emotions each day, and often without help from anyone else. They push their feelings down so they may remain strong for their loved one who is usually battling a significant health crisis of their own.
Struggling on your own won’t help you or your loved one. It’s important that you get the help you need and deserve.
Talking with someone who will listen compassionately and give you advice and coping tools can take a huge burden off your shoulders.
But perhaps most importantly, a therapist will validate what you are experiencing. This is helpful because you yourself are denying your own existence and your own pain. This is how you have been managing.
A therapist is in your corner. He or she is your champion and will say the things you won’t allow yourself to say. They will point out your own humanity and the need for you to take care of yourself. Hearing this from a neutral third party can often be very helpful.
If you would like to speak with someone, please reach out to me. I want to help you not feel so powerless or isolated.
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Finally, protein is getting its much-deserved attention. For decades, most discussions revolving around macronutrients focused on fat and carbs, namely how much should we be eating of both. But there SHOULD be focus on protein. Protein builds our entire body, from muscles and bones to hormones and other biochemicals. If we don’t get enough protein […]
Finally, protein is getting its much-deserved attention. For decades, most discussions revolving around macronutrients focused on fat and carbs, namely how much should we be eating of both.
But there SHOULD be focus on protein. Protein builds our entire body, from muscles and bones to hormones and other biochemicals. If we don’t get enough protein in our diet every day, our health and well-being are compromised.
Okay, but how can you ensure you are getting enough protein and what if you don’t eat meat at all or are trying to limit meat consumption? Though animal-based protein delivers all of the essential amino acids we need, you can get sufficient protein from plant-based sources.
Here’s how you can get more protein into your diet without eating more meat:
Protein powders can be the perfect way to get some more protein in. There are vegan powders on the market as well as powders made from animal sources (whey). They key is to find a powder that offers around 25 grams of protein per serving, is clean and does not come with added sugars or unnecessary fillers. Read those labels to be certain of what you are getting.
If you try and eat more foods that offer the highest protein grams per bite, you’re going to be eating a lot of the same foods such as a protein powder, eggs, lentils etc. A better approach, and one that will add variety to your meals, is to pair lower protein sources with higher ones.
So this might look like adding a tablespoon of hemp seeds, which contain 4 grams of protein per tablespoon, to your morning smoothie and adding a tablespoon of pumpkin seeds (10 grams) to your salad and have some almond butter on an apple as a snack (another 4 grams per tablespoon). Right there you’ve added 18 grams of protein to your daily intake.
Like a good pasta dish with Bolognese sauce? Whether that sauce was made from beef or lentils, there is one single source of protein right there. But what if you now had chickpea pasta instead of regular pasta? You’ve just added a second source of protein to your meal. And what if you add some tofu to your side salad, you’ve now added another source and really upped your daily intake.
If you use these 3 simple but effective tricks, you can ensure you get enough protein into your diet without having to eat any more meat!
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“Because I said so!!” How many times did your parents say this phrase to you? How often were you spanked as a child? How much yelling was there in your house growing up? It’s safe to say that parenting styles have changed over the years. While spanking may have been deemed okay years ago, most […]
“Because I said so!!”
How many times did your parents say this phrase to you? How often were you spanked as a child? How much yelling was there in your house growing up?
It’s safe to say that parenting styles have changed over the years. While spanking may have been deemed okay years ago, most parents agree now that hitting a child is not okay, for any reason. Shame and yelling are also, thankfully, out of fashion.
Many of today’s parents are trying to use positive parenting techniques instead.
Positive parenting refers to a parenting style that relies on warmth, nurturing, and mindfulness. This type of parenting reinforces good behavior and avoids using harsh forms of discipline.
Positive parenting has been shown to facilitate numerous favorable outcomes. It has been linked to better grades in school, better behavior, more positive self-concepts, less substance abuse, and better overall mental health.
Positive Parenting has three main components:
How often have you had a bad day at work and yelled at your kids when you got home? It is very common for parents, either consciously or unconsciously, to take their bad emotions out on their children.
To parent positively means you have got to get a hold of your own emotions so you only interact with your child in a kind, loving, and honest manner.
2. Focus on Strengthening the Parent-Child Connection
It can be easier said than done, but each interaction with your child must strengthen the connection between you both. When a parent-child connection is strong, the child will feel safe and be able to trust.
3. Love Your Child Unconditionally
Many punishment techniques throughout the years rely on a parent “withdrawing” their love. This conditional love can cause great emotional and psychological harm to your child. Instead, focus on being a coach and mentor to your child, offering them loving guidance and reassurance to help them manage their emotions and behaviors.
It can also be very helpful to get some help from a family therapist who can help guide you in becoming the loving and compassionate parent you want to be.
If you would like to explore counseling options, please be in touch with me. I’d be happy to discuss how I may be able to help.
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In the U.S., the number of people aged 65 or older is expected to more than double in the coming decades, from 46 million to 98 million. And all of these older people will at some point most likely face one or more health crises. From chronic disease to mobility issues, many of the aging […]
In the U.S., the number of people aged 65 or older is expected to more than double in the coming decades, from 46 million to 98 million. And all of these older people will at some point most likely face one or more health crises. From chronic disease to mobility issues, many of the aging population will need help with everyday tasks, taking medications, and staying as safe and healthy as possible.
While some of these people will get professional help from trained home health aides, a good majority of them will be helped by family members. Currently it is estimated that there are over 34 million unpaid caregivers providing support to their elderly loved ones. Many of these loved ones have their own family to support and work outside of the home. In other words, they already have their hands full and now have the extra “burden” of caring for their elderly parent.
Caregiver burnout happens when a person has become physically, emotionally, and mentally exhausted from the stress and burden of caring for a sick or aging loved one. These people often feel completely alone, unsupported and unappreciated.
Being so busy raising their own family, working and taking care of others, they often have no time to give to their own needs. They don’t take care of themselves and find they often feel depressed, anxious, and have trouble eating and sleeping.
Most caregivers will experience caregiver burnout at some point. If this happens and the person does not find help, they can no longer provide good care to their loved ones.
Beyond showing themselves more kindness, compassion and care, it is important that caregivers seek mental and emotional help. A therapist can help caregivers navigate the overwhelming emotions that are a result of taking on someone else’s problems and emotional, physical pain.
The truth is, trying to do everything yourself is what got you into the state you find yourself in. Get someone in your corner and share your burden. This will help you breathe, feel better, and get your strength back.
If you are a caregiver experiencing burnout and would like to speak with someone, please reach out to me. I would be more than happy to discuss how I may be able to help you.
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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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