Reminiscence Therapy:
Can Dwelling on the Past Improve Dementia?
Shortly before her 50th birthday, Australian medical sales professional Kate Swaffer was handed a devastating diagnosis: she had a rare form of early-onset dementia. Although she has gone on to become a vocal advocate for those affected by dementia, co-founding the organization Dementia Alliance International, Swaffer does not hold back when describing the catastrophic feelings of sadness and hopelessness that the diagnosis brought with it, or the formidable challenges she now faces as part of her day-to-day life. “I think it boils down to a few constantly recurring feelings: confusion, frustration, humiliation, embarrassment, loneliness, isolation, anger, irritation, a deep sadness and, last but not least, worry, because I am constantly faced with an ever-changing playing field, never knowing what function is going to become impaired or lost tomorrow.”
A Growing Public Health Problem
With the number of people suffering from dementia in the U.S. now nearing 6 million, the condition is rapidly emerging as one of the country’s most pressing public health problems. Alzheimer’s disease is the leading cause of dementia, accounting for approximately 60-70% of all cases. Although a number of important research breakthroughs have been made in recent years, including the discovery of potential links between the disease and factors such as brain-cell inflammation, cardiovascular health, and insulin resistance, the prognosis remains bleak. Alzheimer’s disease is currently ranked as the sixth-leading cause of death in the U.S., and it is the only disease among the top 10 leading causes of death that currently cannot be cured, prevented or slowed.
There are a number of treatments used for Alzheimer’s, with the majority being drugs. However, these treatments have a mixed success record and often bring with them an array of unpleasant side effects. One decidedly old-fashioned treatment for dementia has risen to the forefront and is earning plaudits for its effectiveness: talk therapy. Specifically, reminiscence therapy, which revolves around engaging all five senses in guided discussions about the past with people who have dementia. And although there are clinical specialists who are experts in advanced techniques, reminiscence therapy is simple enough that anyone–a caregiver, friend or family member–can draw out long-ago memories and lift the spirits of a person with dementia.
How does reminiscence therapy work?
According to psychological research, events that occur from roughly the age of 10 to 30 tend to be seared most indelibly into our memories. This period is known as “the reminiscence bump.” When a person develops dementia, the short-term memory is typically the first function to be impacted. But, remarkably, even people who have fairly advanced forms of dementia can often recall life events that occurred during the bump, particularly momentous occasions such as weddings, births, home purchases and others.
One specific type of reminiscence therapy is known as life story work, which involves putting together a photo album or scrapbook of memorable events in the patient’s life and then looking at the book together, allowing the patient to take the reins and tell stories triggered by photos and mementos. This type of activity has been shown to be emotionally beneficial for both the dementia patient and the facilitator, as the use of props, including scrapbooks, tends to help improve communication.
In addition to props that engage the senses, another key element of reminiscence therapy is using open-ended questions to gently encourage the dementia patient to access long-buried memories, pleasant feelings and associations. Geriatric nurse Sandy Klever says, “Other helpful tools include active listening, responding positively, asking follow-up questions, and allowing time for silence and emotion. If appropriate, share your own experiences as an offer of support.”
Although reminiscence therapy is a relatively new concept, it has been in use long enough to recently have been subjected to some evaluation research. The primary positive findings indicate that reminiscence therapy has been linked to improved cognitive health and mood, lessened depression, an improved sense of empowerment and self-esteem, and reduced strain experienced by caregivers and loved ones.
Reminiscence Therapy: A Journey of the Senses
The only real limitation when it comes to finding effective props to use in reminiscence therapy is your own imagination. It also takes some trial and error to determine which types of props and activities your loved one responds to most positively. In addition, if age-related vision or hearing problems are a concern, it is probably best to focus on the other senses.
Vision: The most widely used and effective prop in reminiscence therapy is the memory book. Although the family memory book is particularly popular, some caregivers have used other themes, such as career highlights, pictures evoking a hobby or recreational activity the patient once enjoyed, or even film stars or other celebrities from the era of the patient’s reminiscence bump. There are also hundreds of commercially produced games and props that can be helpful, such as the company Meternally’s themed memory mats.
Hearing: Few things provoke nostalgic memories as powerfully as audio cues, such as music. With today’s music streaming services and other technology tools, it’s a snap to put together a custom playlist of hit songs from your loved one’s younger years. Alternately, if you can’t communicate well enough to determine their favorites, Spotify, Pandora and other services have premade music playlists representing decades or historical periods. Add an audio punch to your memory book by purchasing a “talking” photo album, which allows you to record short audio segments related to each photo or album page.
Smell: Although one of the more recent areas to be studied in relation to reminiscence therapy, olfactory cues are starting to make a splash in the field, so much so that a number of companies are now producing “smell kits” or “smell cards” to help evoke memories of past environments, such as the forest, a garden, or a woodworking shop. Aromatherapy with essential oils is another increasingly popular activity. Allow the senior to smell each oil and ask open-ended questions about any memories or associations with the fragrance. An added bonus is that some oils can help soothe anxious or agitated patients.
Touch: Another reminiscent therapy technique that is gaining popularity is helping patients create virtual memory boards using touchscreen tablets and online platforms such as Pinterest. It can sometimes be easier to let a caretaker take the lead in creating an online memory board, then teach the dementia patient how to navigate it with the touchscreen device. Engage in simple craft activities, such as painting, may also evoke pleasant memories.
Taste: If food sensitivities or digestive issues aren’t an issue for your loved one, taste is a great way to access memories. Ideas include offering the dementia patient their favorite dessert, a beloved childhood comfort food, a dish that was served at their wedding or another special occasion, or a meal that is common in the culture or country they lived in as a child or young adult. Just a few bites can be the starting point for many happy memories.
Although a diagnosis of dementia can be difficult to process, it doesn’t mean your loved one is doomed to a lonely existence with poor quality of life. Reminiscence therapy is just one of many low-cost, simple methods you can call on to make sure your loved one is mentally engaged–and maybe even strengthen your bond and learn a few things about your family history in the process.
The Softer Side of Yoga Finding Balance with Yin
The Softer Side of Yoga
Finding Balance with Yin
By Lisha Ross Newhall
In the super connected, always on the go world we live in today, one of the many challenges we all face is finding balance, whether it’s work/life, activity/leisure or exercise/rest. Most of us tend to gravitate to the extreme–working long hours, hitting the gym hard, overscheduling, etc.–leaving little or no time to rest and recover our expended energy. Now, perhaps more than ever, is when the ancient Chinese philosophy of Yin and Yang can really come in handy.
As the popular black and white symbol illustrates, Yin and Yang posits that all things exist as inseparable opposites. Yin is soft and passive; Yang is hard and active. To achieve harmony and balance, we need to incorporate both aspects into our lives in somewhat equal ratios. For most of us, though, that ratio is largely in yang’s favor. Over time this imbalance puts major stress on both the body and mind, resulting in a grab bag of unsavory side effects like exhaustion, anxiety, depression and lowered immune function, to name a few. One immersive way to balance out the scales, while learning to calm the mind and enjoy the present, is through the practice of Yin yoga.
Love the Yin You’re In
You probably won’t find a studio that offers “Yang Yoga” by name, but the majority of classes offered fall into this category. The sweat generating, pulse pounding styles of Vinyasa Flow, Bikram, Power and Ashtanga are all yang practices. While nearly all yoga practices offer a pathway to relaxation, Yin yoga is unlike other styles in that it seamlessly blends mild to moderate physical challenge through long holds with mindful meditation techniques and elements of Traditional Chinese Medicine (TCM) to achieve a unique set of benefits that include:
- Deeper Flexibility and Range of Motion: Short stretch times only affect superficial muscle fibers; it takes 30-90 seconds for the stretch to reach the connective tissue that weaves throughout the muscles, longer to get into the tendons and ligaments. These deep tissues are denser and less elastic, so they require a period of sustained moderate pressure in order to release.
- Improved Joint Health: Muscles are designed to engage to protect our relatively delicate joints. In Yin yoga, the idea is to disengage as many muscles as possible while simultaneously putting gentle stress on one or more joints in a safe and supported manner. Much like in acupressure, the body responds by sending blood, oxygen and energy to that area in an effort to “heal” it.
- Optimal Organ Function: From a Western perspective, the actions we perform in Yin–twisting, folding, compressing and decompressing–massage and stimulate the internal organs, encouraging detox and the elimination of waste. According to TCM, these actions stimulate the flow of vital energy or “qi” (pronounced CHEE) through the organs and limbs by way of invisible channels called meridians. If qi cannot adequately flow through the meridians, physical and emotional ailments will occur. On the flip side, when qi freely flows, the organs work in harmony and radiant health is achieved.
- Stress Reduction: Pranayama, or breath work, is a key element of Yin yoga. It helps the practitioner take in more oxygen, tolerate potentially unpleasant physical sensations, and slow down a racing mind. Studies have also shown that deep breathing techniques turn off the body’s fight or flight response and put it in rest and digest mode, during which the heart rate slows down and the organs of digestion filter out waste.
To achieve these benefits, Yin poses largely target the body from naval to toes, and with few exceptions, they are passive, seated forward folds and gentle backbends. Fully equipped studios will offer folded blankets, blocks and bolsters for added support and to help students release into the postures.
Putting it All Into Practice
While Yin is a softer, gentler form of yoga, it would be a mistake to equate “relaxing” with “easy”. First-time students are often taken aback to learn they are expected to hold their poses for three to five minutes. Most of us aren’t wired to sit still for very long, and the busier, more chaotic our lives are the harder it is to do so. That alone comes with inherent mental challenges, and can be frustrating for beginner students.
To help guide students through these hard spots, a good teacher will layer the practice with mindful meditation techniques, most of which are fairly attainable for even the most distracted student. A few common methods are focusing on the breath, noticing how the ground feels beneath you, and observing, without fixating on, your physical sensations and thoughts. The latter bit requires time to master, but practicing it regularly can have profound positive results both on and off the mat. Even if all of this seems a bit out of reach, you can still get a great deal out of your practice by simply adhering to the three basic principles, also known as Tattvas, of Yin.
Find Your Soft Edge
Yang classes challenge students to take their postures to a place that requires strength and maximum effort. Yin asks only that you get to where you feel a significant stretch that’s just outside of your comfort zone, then listen carefully to your body’s messaging. Here, you can focus more fully on your breath and either move deeper as the muscles release and open, stay where you are, or back out if it becomes painful. Exerting effort to stay in an extreme version of a pose will actually counter any positive gains.
Come to Stillness
Once you’ve found your soft edge, the next step is committing to be still in body, breath and mind. Resisting the urge to fidget can be a big ask, but over time you’ll learn to tolerate discomfort, whether it’s an intense pull in your outer thigh, a hair on your forehead, or a nagging desire to see what everyone else is doing. Moving the body engages muscles and requires energy, which can disrupt the quality of the breath. Stillness of breath comes when you engage in slow, steady, unlabored breathing. Lastly comes stillness of mind. The body and breath are under our conscientious control; it’s much harder to avoid analytical thinking and rumination, but in stilling the body and breath, we then create the conditions necessary for the mind to become quiet.
Stay for a Time
In a group class, most postures are held for three to five minutes, though advanced practitioners may hold poses for as long as ten minutes. A lot can happen during this time. On a physical level, the muscles are opening, the deep tissues are releasing, joints are being nourished, the heart rate slows down, and energy, blood and oxygen are being distributed to the places that most need them. On a mental level, this time affords practitioners the space to breath, meditate, marinate in the body’s sensations and forget about the world outside.
As you foray into Yin and apply the Tattvas, it’s important to remember that relaxation is a skill that needs to be practiced. It doesn’t come naturally to most of us; yet, it’s a vital component to a balanced lifestyle. If you don’t get it right the first time, don’t give up. Yin, like most other forms of yoga, can teach us a great many things about ourselves and how we interact with the world around us. Above all else, it teaches us to live in the moment and to accept things as they come, for without sour there is no sweet, without dark there is no light, and without challenge there is no growth. Namaste.
Sidebar
Relative to other forms of yoga, Yin is fairly new to the scene, and thankfully growing in popularity in Las Vegas. The following studios offer a variety of classes, each putting their own unique spin on the practice by incorporating elements like candlelight, aromatherapy and yang flows to complement the yin. Happy yinning!
Henderson/Green Valley
Modo Yoga Las Vegas
3638 E. Sunset Rd., Ste. 110 | (702) 331-2030
TruFusion Eastern
8575 S. Eastern Ave. | (702) 982-2930
Evolution Yoga
1225 Warm Springs Rd., Ste. 120 | (702) 383-3001
Lifetime Fitness Green Valley
121 Carnegie St. | (702) 802-7300
www.lifetime.life
Summerlin Area/West Side
TruFusion Summerlin
1870 Festival Plaza Dr. Ste. 200 | (702) 906-2777
RYK Yoga and Meditation
8450 W. Sahara Ave., Ste. 109 | (702) 478-9600
Yoga Sanctuary
7915 W. Sahara Ave., Ste. 101 | (702) 240-7666
Lifetime Fitness Summerlin
10721 W. Charleston Blvd. | (702) 228-2611
www.lifetime.life
Downtown
Blue Sky Yoga (Inside the Arts Factory)
107 E. Charleston | (702) 592-1396
Sin City Yoga
1231 S. Main St. | (702) 900-8244
Finding Fitness on the Wild Side
Finding Fitness on the Wild Side
By Rob Kachelriess
Looking to mix up your fitness routine? It may be time to add a little animal intrigue to your workouts. A few businesses around Las Vegas know how to tap into your wild side and keep your body in top condition.
Stretching out with Goats
Goat yoga comes with a few warnings. If you have anything you don’t want to get chewed on or used as a bathroom, keep it outside of the fenced-in area where the session is taking place. If you see something that looks like a raisin, don’t eat it, although, it’s definitely organic. And—this isn’t ultra-serious. The classes are as much a photo op as a yoga session. Think of it as an interactive petting zoo.
“It got so popular so fast,” says Nicki Taylor, a performer for X Burlesque at the Flamingo who teaches classes for Goat Yoga Las Vegas on the side. “The first year, we were sold out months in advance, no matter the weather. I think since last year, it’s taken off in many other states, but we are the only goat yoga here in Las Vegas.”
The idea originated at a farm in Oregon and spread quickly around the country, thanks to the power of social media. Brandon Nobles and David Lee Brown, who also work at the Flamingo as dancers for Donny & Marie, happened to own about 15 goats at their farm near Lake Las Vegas and fell in love with the concept. They founded Goat Yoga Las Vegas and generally offer three classes a week at parks and other locations throughout the valley.
Participants bring their own mats and follow basic yoga routines while the goats mingle around them. Expect the animals to come around for pets, crawl around you and even hop on your back. “That’s why we keep everyone close together,” says Taylor. “We’re human playgrounds for them.”
Classes, often held in parks around the valley, are limited to 30 participants who must sign up in advance online. No walk-ins allowed, but all ages and experience levels are welcome. “Goat yoga is a little more goats than yoga,” adds Taylor. “If people want to ramp it up, they can. But if you just want to sit and pet goats, it’s more about the experience of being outside with movement, nature and the animals.”
The classes are also a great gateway for those getting familiar with yoga for the first time. Regardless of the intensity level, a goat yoga session is a great way to start the day and boost the endorphin levels in your body. “People really laugh and smile the whole time,” says Taylor. “It’s a mood lifter. And people are always surprised at how good they feel. They don’t realize they’ve been stretching or working so long, because they’ve been distracted by the goats.”
And the animals seem to have nearly as much fun as the humans, especially during feeding time. “These goats are very spoiled,” says Taylor. “We love them very much.”
For information on Goat Yoga Las Vegas, visit www.goatyogalv.com or call 239-265-7459.
Swimming with Mermaids
Marielle Chartier Hénault has made a fascinating career choice by merging her passion for “swimming, Disney princesses and fitness” into a mermaid swimming school. Although the idea was inspired by an online video of a similar concept in Germany, Chartier Hénault saw an opening in the North American market and founded AquaMermaid in Montreal in 2015. Business spread quickly with affiliates now established throughout Canada and the United States, including Las Vegas where weekly classes are held all year long at the indoor Municipal Pool at 431 East Bonanza Road.
“We mix synchronized swimming, monofin swimming and the dolphin kick of the butterfly stroke,” says Chartier Hénault of the program, in which swimmers wear mermaid tails while in the water. “We target the core muscle, mainly the abs. Most people say the class is harder than it looks. Yes, you will be a beautiful and magical creature, but it’s a workout.”
Once the classes took off, AquaMermaid began manufacturing and selling mermaid tails, since regular participants wanted to own their own equipment. “There are two types of customers,” Chartier Hénault points out. “There are ones who want a fitness class and come every week to see progression and learn a lot of techniques. Then we have people who want to come as a one-time activity and check ‘I was a mermaid’ off their list.”
The class is popular for children’s birthday parties, bachelorette parties and team-building sessions. Classes are divided between kids 7-12 and teens-adult. “In Vegas, there are a lot of things to do at night,” says Chartier Hénault . “There are all the clubs, the casinos and eating a lot, but this is a really good afternoon activity to do with your friends.”
Las Vegas has proven to be a great location for recruiting exceptional instructors, including performers with experience in Strip shows like Le Reve and O by Cirque du Soleil. If you’d like to experience AquaMermaid for yourself but don’t want to travel downtown, private sessions can even be booked in backyard pools.
For more information on AquaMermaid, visit www.aquamermaid.com or call 866-279-2767.
Fly through the Air on a Trapeze
If you want to fly like a bird or swing like a monkey, Trapeze Las Vegas has you covered. Founded by Lisa and Stéphan Cote, two former aerial performers at Circus Circus, the school offers classes in both traditional and modern forms of physical circus art.
Almost anything you can imagine in a classic big top or contemporary Cirque du Soleil show is here, including aerial silk, hoops, static trapeze, trampoline walls and vertical Chinese pole climbing, which grew in popularity after it was featured in Oceans 11.
“We’ve also got tumbling, juggling, unicycles, contortions—honestly, you name it,” says Wendy Wallington, who handles marketing and promotions. “We really have a vast range of classes.”
Trapeze Las Vegas started in a backyard about six years ago and quickly expanded. It now has a large indoor facility near Sunset and Valley View that offers more than a hundred classes a week. About a mile away, the school operates a large outdoor flying trapeze rig at the Las Vegas Sports Park. That’s where you’ll see a mix of local regulars and visitors “swinging through town.”
“One of our best trapeze students is in his 70s,” says Wallington. “He’s amazing—and not from a circus family. He’s a chiropractor in town and found this as a great fitness outlet.”
Many of the instructors are current performers on the Strip, and their work with Trapeze Las Vegas serves two purposes: It’s for fun and fitness, but it also trains the entertainers of tomorrow. Prospective students of all ages can sample a lit bit of everything with discounted trial classes and camps on holidays and throughout the summer.
Wallington puts it best: “There’s a place for everyone at the circus.”
For more information on Trapeze Las Vegas, visit www.trapezelasvegas.com or call 702-551-4858.
Farm Fit
FARM FIT
by
Amanda M. Quinn
You’re half way through 2019 and sticking to your resolution to get in shape. Perhaps you’ve bought a gym membership, hired a personal trainer or embarked on a new diet. But what if I were to tell you to abandon those mainstream options to go live on a farm instead?
That’s exactly what I did. For two years I was a certified personal trainer. I hoped acquiring that knowledge would motivate me to get in shape. It didn’t. I just became a hobbyist personal trainer who didn’t exercise.
Exasperated with myself and my failed enterprise, I threw my hands up in despair. Feeling the need for a jarring change, I dropped everything to go live and work at Quail Hollow Farm in Overton, NV for 10 weeks.
There on the farm, I learned the true meaning of humility, and my fitness knowledge was put to the test. By the end, I was in the best shape I’d been in since I was a teenager. It’s incredible what fresh food, sunshine, clean air and manual labor can do for your body.
I understand not everyone has the luxury to leave behind their lives to be a farm trainee. Luckily, infusing your life with Farm Fit principles has never been easier. I did all the dirty work for you. By following these principles, you can enjoy the benefits without accidentally sitting in fresh cow poop like I did.
The Farm Fit Program for City Folk
Principle #1: Farm Nutrition
My favorite perk of the farm internship was being included in their weekly Full-Farm CSA (community supported agriculture). This meant I was able to pick my groceries from a list of available items on the farm every week, ranging from meats, eggs, dairy products, grains, herbs and produce. I learned to eat what was in season and to make well-rounded farm fresh meals. Within days of eating this way, all of my chronic digestive problems disappeared.
Minimize your intake of processed foods and start eating fresh foods instead. If you can afford it, the Full-Farm CSA is offered to residents of Las Vegas and Henderson and is delivered straight to your home. Alternatively, you can join their regular CSA for a bag of produce each week delivered to a drop off location.
If a commitment to a CSA sounds too daunting, you can still obtain fresh food from farmer’s markets around town almost every day of the week. Or, shop directly at a farm in town. (See website links in sidebar.) Learn to eat what is in season, prepare farm fresh produce at home and try new foods!
Principle #2: Plenty of Sunshine
I spent about 8 hours a day outside in the sun. Aside from initial sunburns, remedied by wearing a hat and buying sunscreen, I was amazed at the healing powers I experienced from the sunshine. My skin took on a healthy glow and my mental health was suddenly pristine.
Fast forward to the present, where I’m back to my routine of staying up late and spending most of my waking hours peering at a computer screen. I’m definitely feeling the consequences. If you have a job that requires you to stay indoors during daylight hours, you may be feeling these subtle effects, too. Insomnia, anxiety, depression and fatigue are the most common.
Luckily, there’s still a way to get the sunlight you so desperately need. Purchase a UV lamp for your home or office to give you a boost when going outside isn’t an option. Even just 10-20 minutes near the sun lamp each day can bring dramatic improvements to your sense of well-being.
Principle #3: Fresh Air
Only an hour outside of Las Vegas, the air quality in Overton is drastically cleaner. At night, you can see the Milky Way and count shooting stars. I noticed my allergies were virtually eliminated.
Fresh air can be hard to come by in the city. Opening a window can help a little, but the haze of pollution seen from the outskirts of Las Vegas is concerning. On days off, escape the smog and breathe fresh air from places like Mt. Charleston, Red Rock Canyon and Valley of Fire.
During your workweek, however, you may want to invest in some equipment to help you breathe easier. Utilizing humidifiers and air purifiers can help with allergies, dry skin, dermatitis and more. They also help combat the unavoidable pollution you are exposed to in the city. With these inexpensive tools, making a refuge of clean air in your space is available at the touch of a button.
Principle #4: Manual Labor
By far, the most physique-changing experience on the farm was the manual labor. Instead of lifting weights, I hauled 5-gallon buckets of compost. Rather than using a treadmill, I walked up and down a steep hill between the greenhouses. Farm animals had to be wrangled, weeds had to be pulled and fields had to be harvested.
Don’t limit physical activity to times and places you set aside for exercise. On the farm I wasn’t counting sets and reps, tracking steps or making sure my right side got the same amount of exertion as my left side. I was just working and living.
Find areas in your own daily routine where you can exert more physical energy than usual. Take the stairs instead of an elevator. Park farther away from building entrances. Carry heavier loads of groceries instead of multiple light loads. Be creative. The more active you can be in your daily life, the better. Small additions to the frequency of daily activity will make more of an impact than sporadic diets and short-term bouts of spin classes.
Also, the more you can integrate the principles, the more likely Farm Fit will stick. For example, get sunshine, fresh air and manual labor all at once when you go hiking. You don’t need to abandon city life like I did to put this Farm Fit program to work for you. By following these principles you can enjoy the health benefits of a farmer while retaining your city roots.
Helpful Links for Farm Fit Living:
In Pursuit of Patience
In Pursuit of Patience:
Cultivating Composure in a Right-Now World
By Michelle Vessel
Instant downloads. Online streaming. Paying with a wave of your phone. Getting groceries or takeout delivered with the click of an app. Communicating by way of emoji-laden texts, often in as few actual words as possible. In the hyper-paced, technology-centric world we’re living in, the concept of waiting has pretty much gone by the wayside, taking the need to be patient right along with it.
More Than a Virtue
While that old adage about patience still applies, what you might not know is that its flipside, impatience, has been linked in recent research with a truly staggering array of negative health conditions and life outcomes. Having a short fuse can quite literally kill you, whether by exacerbating health problems like hypertension, cardiovascular disease, premature aging and decline, substance abuse, stroke risk and obesity, or by prompting you to make dangerous decisions, such as veering into oncoming traffic in a no-passing zone to get around a slow-moving car. Impatience is also correlated with fewer friendships, financial problems and chronic procrastination.
So what can you do if you happen to be the high-strung type? Patience (or lack thereof) is an inborn personality trait, right? Either you’re blessed with it at birth or you’re out of luck. Actually, there are decades’ worth of research indicating that this is a widespread misconception. Although it is true that some people are naturally calmer and more even-tempered than others, patience can also be seen as a skill that can be developed and enhanced over time using a number of different techniques and practices.
Practice Makes Patience
In one recent research project conducted by Dr. Sarah Schnitker, a neuroscientist at Baylor University, the study participants took part in a training program designed to increase patience. The results? At the end of the program, the participants displayed increased patience, decreased depression, and overall increased levels of happiness. What’s more, other studies have shown that those who successfully improve their patience levels also show heightened levels of other positive emotions, such as empathy and compassion.
Sounds great! Where do I sign up? According to Dr. Schnitker, the most important thing to remember is that you can’t just suddenly decide to be a more patient person and instantly see results. Instead, the way she and her colleagues were able to help people become more patient was to frame the process as a kind of structured training regimen, like one you might undertake if you decided to build up your stamina to run a 5K race.
Culled from the work of Dr. Schnitker and other experts working on similar research, here’s a five-step plan for becoming a more patient person and reaping all of the mental and physical benefits that come with calmness and composure.
- Pinpoint your impatience triggers.
Even the most tolerant and stoic among us have pet peeves that set us off. The first step in cultivating patience is to take an inventory of the situations, people, places and things that are most likely to push you into a simmering state of annoyance. It’s impossible to rearrange your life to eliminate every inconvenient thing imaginable, but sometimes we plunge ourselves into irritating scenarios unnecessarily. Once you’ve decided to try to develop more patience, look at your lifestyle through a different lens and try to remove as many stressors as possible, even if that just entails minor changes like taking a different route to work or waking the kids up 15 minutes earlier to ease the before-school craziness. For those unavoidable situations that are impatience triggers, identifying them in advance can help you prepare yourself mentally beforehand so you can face them down with a calmer mindset.
- Learn to sit comfortably with impatience.
Think about a time recently when you were overcome with impatience. What were the physical sensations you experienced? How did you feel emotionally? How did you react? What could you have done differently to defuse the situation? The next time you find yourself in an annoying situation and you start to experience the physical sensations of impatience, force yourself to focus on the symptoms and think about why you’re feeling this way. What specifically is leading you to feel stressed out? Then take a few deep breaths and think about something pleasant or a future event you’re looking forward to. According to Daniel Goleman, the author of Emotional Intelligence, this shift to analytical thinking short-circuits your inner caveman’s often wildly disproportionate “fight-or-flight” response to something like being stuck in a slow-moving checkout line.
- Tell yourself a different story.
Baylor neuroscientist Dr. Schnitker is a proponent of the technique known as cognitive reappraisal, which essentially just means looking at the stressful situation in a different light. Once you’ve identified the physical and emotional symptoms of impatience and interrupted them, you can boost your calmness even further by adding some much-needed perspective to the situation. How does being more patient connect to your overall values? Do you want to be the type of person who snaps at a teenage store clerk who made a simple mistake, or the type of person who reacts to adversity with poise and grace? The key is that impatience is all about focusing solely on the moment, whereas patience depends on your ability to mentally extract yourself from fleeting annoyances.
- Celebrate your progress.
In keeping with the metaphor of training for a 5K, it’s important to track your development as you steadily improve your patience. If you exhibit patience in a situation that typically would have set you off, congratulate yourself! Consider keeping a “patience journal” akin to a gratitude journal, in which you track your progress each day and list a few calm responses that you’re proud of. Pick a few small treats, like a bubble bath or a self-care spa blitz, that you reserve for particularly proud moments on your patience journey. This can be a particularly powerful tool in helping your brain to lock in the patience habit.
- Zoom out and take steps to help yourself be more patient.
In addition to minor changes to your daily schedule and habits to help you be more patient, consider making some larger-scale lifestyle swaps as well. Factors such as eating well, getting enough rest, keeping alcohol and caffeine use moderate, and exercising regularly are all part of the big picture when it comes to cultivating patience. One of the most helpful lifestyle changes researchers associate with improved patience is having a regular yoga or meditation practice, both of which promote the type of mindfulness that is really at the heart of the concept of patience. Finally, try not to bite off more than you can chew. If you try to cram more than you can reasonably accomplish into your daily schedule, you’re setting yourself up for inevitable defeat.
There’s no way to totally eradicate petty annoyances from your life. But with just a little practice and perseverance, you can completely alter the way your brain processes and reacts to these inevitable frustrations– and reap the physical and emotional benefits of more patience at the same time.
Traveling Like a Minimalist – Getting Out More With Less
So, how’s that New Year’s resolution coming? You know, the one where you promised to travel more and get out of the borders of your hometown. No judgment here – I know how travel can be. Sometimes it’s expensive, it can be stressful and sometimes it’s a downright pain in the butt. However, research indicates that travel statistically raises happiness in individuals, and can also be invigorating, inspirational and provide new insights into the world around us. Moreover, traveling offers a profoundly deeper appreciation for that moment when you get to come home and sleep in your own bed. Speaking of which, how are you fairing on that New Year’s resolution to focus on gratitude? Ok – we’ll talk about that some other time.
By: Meghan Pescio
The Burdens of Travel
It’s true. Sometimes traveling can be quite the ordeal. If you’re like most, your pre-travel routine looks something like this: booking flights, booking hotel, booking car, planning itinerary, packing bags, worrying about weather, packing more into the bags, considering a night out, packing more into the bags, weighing bags on your bathroom scale to ensure you don’t get charged for overweight, checking the weather, again… and so on. Not only do you “have to” pack for every situation, but on your trip you’re “forced to” lug around your suitcase, “worry” about things getting stolen (especially if you’re moving locations regularly) and all around transfer energy that should be used for enjoyment into stress. Not good.
The single underlying factor for this stress is stuff… way too much stuff. So, how can we cut down on stuff and stock up on savoring the moment? Joshua Millburn and Ryan Nicodemus, known in more enlightened circles as “The Minimalists” (www.theminimalists.com), have a way. The duo have embarked on a series of conferences designed to recount their journeys from six figures and a sure spot on the top rung of the corporate ladder to a simpler life, driven by the philosophy of minimalism. They gave us some pointers on how take a sliver of the minimalist mindset and apply it to our packing and traveling…thus freeing up time, energy and space to enjoy what’s really important – the voyage.
Lighten Your Load
Living a minimalist lifestyle means different things to different people. Ultimately, it describes a method of “de-cluttering” your life (think: getting rid of stuff you don’t need) in order to determine what’s most meaningful and relevant to you (family, friends and experiences). Minimalists range from the diehard counter-consumption warrior who has 50 objects to his name and travels the world, to someone with a family, career and simply a purposeful, actionable strategy to prioritize the matter that matters. It’s not a one-size-fits-all, but there is a basic premise that can allow for an easier and happier life, as well as vacation: be aware of your stuff.
Josh and Ryan gave us three tips for traveling like a minimalist. We challenge you to incorporate at least one into your luggage (or lack thereof) next time you plan on jetsetting:
Check Yourself Before You Pack Yourself
We all need less than we think when we’re traveling (The Minimalists are currently on a 10-month, 100-city tour, and each packed only one carry-on bag…show-offs). While you might not be planning a backpacking trip with hostels and constant travel, it may do you some good to really think about what you need and what you don’t need before you break out the “big suitcase” from the back of the closet.
Questions you should ask yourself:
- Do I really need a different outfit every day to get the most out of my travel?
- Do I really need a different hairstyle every day?
- What are my favorite, most valued items that I know I will use regularly during my trip?
- What are my needs and what are my wants?
Asking yourself these questions should help you as you decide whether to pack that crimper, suit or extra set of heels that “go better” with a certain outfit.
No More Just-In-Case Items.
That leads us to those three little words “Just in case…” and the distant cousin, “What if…”
The mental paranoia that acts out every single vacation scenario packs on the suitcase poundage…and fast. The truth is, unless you are on your way to Antarctica or another completely underdeveloped part of the world there is a simple rule that should be your mantra: “Everything is Replaceable.” Even more, almost everything is replaceable for under $20. Choose to pack the items that you absolutely need, put away a small amount of your vacation budget for items you opted out of packing (don’t forget to add in the $50-$100 you’ll save on overweight baggage fees), and leave the “flapper costume just in case I find myself invited to a Roaring 20’s-themed party” at home.
Versatility is Key
The final, and arguably most important tip for packing like a minimalist comes with your ability to repurpose. Think of it as a game. What can you pack that you will be able to use in two or more ways during your trip?
- Clothing: Look for clothing that can be used for a leisurely day, and dressed up at night, like a light cotton dress, dark jeans, khakis or even convertible pants that can be unzipped into shorts during the day (www.rei.com). Try to keep your clothing in a neutral palette, and if you are a fan of color try to only choose one to two colors and plan around them.
Three tops (tank top, sweater or button up and t-shirt), two bottoms (jeans and shorts or leggings) and one dress can create 12 unique outfits. Add a few more light shirts and you’ll have plenty of options to create semi-new outfits each day. Also, each pair of shoes adds an average of 1.5 pounds to your pack. Wear boots or formal shoes on the plane and pack a pair of flats or flip-flops only in a neutral color. Stick to quick-dry, wrinkle-free material like cotton/poly blends.
- Layers: If it’s going to be cold where you’re going, don’t take up precious space with a bulky winter jacket. Learn to layer with lighter, long-sleeve shirts, a thermal and a light jacket.
- Other Tricks: There are plenty of other repurposing tricks you can use to ensure you’re packing with minimalism in mind. Pack a small water bottle that will cool you down in hot weather locations and double as a travel iron to get wrinkles out of your clothes, use conditioner (in the small travel size, of course) instead of packing extra shaving cream and use sunscreen instead of carting the lotion.
Ultimately, the goal of minimalism is not just to condense your cargo. It’s a mindset that helps you to figure out what means the most to you, and to focus all of your energy and resources on those things. Start out with a minimalist attitude while packing for your travel, and transition it into other parts of your life as you see fit. Who knows, your new state of mind may even create more time and money in your life for more travel and to do the things you love the most.
Spring Fever | RX for Seasonal Allergies
Fresh flowers, busy bees, green grass and weather that just makes you want to play in the park all signify the renewal and rejuvenation of spring time. But for more than 35 million Americans who suffer from seasonal allergies, this time of year also ushers in some unwelcome guests; Sneezy, Stuffy, Wheezy, Dopey, Watery, Runny and Itchy.
Aside from painfully obvious physical symptoms, allergies are often responsible for sleepless nights, an inability to focus at work, trouble socializing and a general feeling of ill health. While there is no catch-all, miracle cure, there are a number of simple lifestyle changes and alternative solutions that’ll help you feel your best the whole year through.
By Lisha Ross
The Low Down
An allergic reaction is what occurs when your immune system over-reacts to common substances that you inhale, ingest or come into physical contact with. After repeated exposure to substances including pollen, pet dander, mold and dust mites, your body produces histamines that cause a cascade of symptoms to occur.
Because there are so many allergens circulating at any given time of year, Dr. Hugh Windom of the University of South Florida recommends that allergy sufferers get tested by an allergist or immunologist to pinpoint specific problems. Once you know just what you’re allergic to, fighting the battle against the elements will be that much easier.
An Ounce of Prevention
Particularly with seasonal allergies, your first instinct might be to lock yourself indoors, but we often forget just how many allergens are lurking inside our homes, cars and offices. Early preparation and continued maintenance are key factors for reducing allergens in your living spaces.
Linens and Things
Towels, sheets, bath mats, linens and curtains should be washed frequently in hot water to kill dust mites and remove pollen. Shower curtain liners should be bleached once per month, or replaced entirely to eradicate mold. Consider purchasing pillow, box spring and mattress enclosures that are impenetrable to allergens, as well as other allergy friendly bedding and linens. Ask your allergist, or visit Allergy One (www.allergyone.com) or Allergy Control Products (www.allergycontrol.com) for product lines.
Carpeting presents a serious issue for allergy sufferers as it is a virtual breeding ground for millions of allergens. Wood flooring or carpeting with very tight knit fibers are optimal for chronic allergy sufferers, but if changing your floor coverings isn’t an option be sure to vacuum at least once per week with a vacuum outfitted with a HEPA filtration system. Product ratings are available at Allergybuyersclub.com. Other products purported to kill allergens in carpeting include Allersearch X-mite Fabric and Carpet Powder and Allersearch ADS Fabric and Carpet Spray. They claim to deactivate most allergens associated with dust mites, cat dander, mold, mildew and plants, but must be re-applied periodically.
In the Air
Air purifiers are your best defense in removing allergens from the air. Choose models equipped with HEPA (high efficiency particulate air) filtration, a system that removes 99.97% of airborne allergens. You’ll also want to make sure the system is the correct size for the square footage of the room it will be used in.
Humidity in your home is also a factor and should ideally stay between 20%-40%. Levels below 20% may cause the body to generating excessive mucus in your nasal passages, leading to congestion and possible sinus infections. Humidity over 40%, a condition likely to occur in your bathroom, encourages mold and dust mites to thrive. Keep the air dry by running an exhaust fan during and after showering and on humid days. Consider purchasing a small, battery operated hygrometer ($25), a device that measures humidity, to keep the moisture levels in check. Then, with the use of a humidifier/dehumidifier, you can adjust moisture levels to suit your needs.
The Asthma and Allergy Foundation of America also suggests that you keep the air conditioner set to re-circulate air, replace filters frequently and keep the windows closed during high pollen season.
Away From Home
In your car as in your home, set the air conditioner to re-circulate. Turn the A/C or heater on before you get in and always keep the windows up.
Products that might help at work or on the go include:
- The Portable Car Air Purifier ($119.95) plugs into your car cigarette lighter and straps to the back of the headrest. Roomaid Portable HEPA Air Purifiers ($159.95) are light-weight, have a car adaptor, and are perfect for use on a desktop at work. Check out Allergybuyersclubshopping.com for info.
- Aller-RX ($7.95), a carpet and upholstery spray that temporarily de-natures allergens, comes in convenient and refillable 4 oz. spray bottles, perfect for your glove box or desk drawer. Visit Allerrx.com to order.
- The Dust Grabber Magnetic Dust Cloth ($3.99) picks up dust and fine particles without stirring them into the air. Use to dust your dashboard, desk and shelves at work. Available at allergyone.com.
- Dirt Tamer Handheld Vacuum Cleaners ($59.95+) are wet/dry, cordless, rechargeable HEPA vacuums that can be used in the car or in the area around your desk at work. Find them at Greenandmore.com.
Other Attractions
Remember that clothing and hair are magnets for allergens circulating outdoors. During high pollen season, remove your shoes at the door so as not to track pollen inside. For those who have severe pollen allergies, it is recommended that you change your clothes, and immediately wash your hair upon arriving home. This will help to prevent the pollen on your body from rubbing off onto your couch, pillows and linens.
Tip: Pollen count is highest between 10am and 4pm. Stay indoors during that time if possible, particularly on windy days.
Mother Nature’s Medicine Cabinet
Improving your living environment may not be the only remedy for keeping allergy symptoms at bay. Mary Hardy, MD, director of integrative medicine at Cedars Sinai Medical Center in Los Angeles says, “Using nature-based products can be a very useful way to handle mild allergies and a useful adjunct for more significant allergies….” From herbal supplements to local honey, when used properly, nature’s gifts can be a great way to alleviate allergy discomfort.
Honey Do
Many experts agree that foods that help manage inflammation and support the immune system can help alleviate allergic reactions. One such food is local raw honey. Similar to an allergy shot, eating local honey produced within ten miles of your home will gradually expose your body to the same types of pollen that induce allergic reactions when inhaled, purportedly boosting your own immune defense. Often found at local farmer’s markets, visit www.localharvest.org for a market near you.
Food for Thought
Eliminating empty calories from your diet, such as those found in fast food, and consuming foods rich in vitamins and healthy calories is also thought to help in alleviating allergy symptoms. Apples, leafy vegetables, bananas, tofu, legumes and walnuts are foods purported to tame inflammation. Additional anti-allergy foods include broccoli, turnips, kale, cabbage and colorful red berries such as raspberries, blackberries and cranberries which contain quercetin, a powerful flavanoid thought to ease symptoms.
Experts say spicy hot foods containing cayenne pepper, hot ginger and fenugreek seeds can thin mucus secretions, ultimately clearing nasal passages. Onions and garlic are also thought to be helpful.
A Note on Natural Alternatives
Non-traditional treatments, including acupuncture, diet and exercise, are garnering recognition for having affective results for treating allergies. However, while supplements such as Butterbur, goldenseal, fish oil and perilla oil are thought to be helpful in quelling allergy symptoms, non-traditional supplements should be used with as much caution as any other treatment. Natural doesn’t always mean better or safer, and one should always consult a physician before mixing alternative treatments with traditional drugs.
Seasonal allergies don’t have to put a damper on your spring time activities. With a few simple changes, you too can enjoy the beauty this season has to offer.
Putting Spring Back In Your Skin
The elongated chilly evenings are soon to be replaced by those big yellow rays gleaming through the mountain peaks. Families are preparing for a splish-splash into spring break getaways and Moms are finally taking a few seconds to think beyond packing lunch boxes and carting kids to activities. Post getting-the-kids-out –the-door haze, you walk past a mirror and wonder, “Who is that haggard woman staring back at me, surely not moi?” The sleepless bags have settled into your orbital sockets, a stress pimple trumpets on your chin, and you haven’t shaved your legs since when?
Spring cleaning doesn’t just apply to the dust-bunnies under your bed. Spring is a time to think about cleaning, clearing, and rejuvenating the largest organ of your body, your skin.
On your next shopping trip, as you maneuver down the grocery or World Wide Web aisles, here are seven products you should not skip adding to your cart.
- Cleansing: The grime and oil of the day should be cleansed away morning and night for clean healthy looking skin. Washing more than twice daily can be drying and unnecessary. To banish desert flake, revive your skin using a gentle moisturizing wash like Aveeno Positively Radiant Brightening Cleanser. This product uses soy extract to improve the tone and texture of skin, while maintaining a gentle non-comedogenic nature. However, for oily skin, Cetaphil Dermacontrol is a great product to reduce sheen while not causing dryness.
- Hydration: The arid Vegas air leaves your skin gasping for water. Dip your outer layer into a pool of moisture daily. CeraVe moisturizers provide a new technology called Ceramides to help fill in dry skin crevices with natural emollient promoters. Cetaphil offers a similar technology under the Restoraderm line. When picking a moisturizer know that lotions will be thinned with alcohol content, while creams will be thicker, and best for really thirsty skin. And don’t forget your lips! Keep your pout soft with a layer of gentle cream or a dab of Vaseline overnight.
- Sun Protection: Sunscreen…Sunscreen…Sunscreen is a MUST throughout the year to protect skin from UV radiation. Excessive or even general daily sun exposure can unravel aging signs such as wrinkles, discoloration and, even more concerning, skin cancer. Incorporate sunscreen as part of your morning routine before applying make-up. If past experiences with acne induction, greasiness, or a white pasty look with sunscreens makes you hesitant; there are several options that defy these effects. Neutrogena Tone & Repair has the American Academy of Dermatology’s recommended SPF 30 incorporated into a light conditioning lotion along with several others containing helioplex technology to keep your product active longer. Cerave AM provides a moisturizing non-comedogenic lotion with SPF 30 while Vanicream Sunscreens are available for super-sensitive skin types.
- Damage Control: Like Mom always said, “Eat your fruit and veggies,” as they are packed with skin rejuvenating Vitamins A, C, E, Coenzyme Q10, Alpha-Lipoic Acid, Lycopenes, Flavanoids, and B vitamins. However, vitamins and minerals combined in the right topical concentration are also beneficial for the outside of your body. Antioxidant topicals should be part of a morning routine and can be found as a combination ingredient in some sunscreens. Neova Crème de la Copper is a popular antioxidant that has configured copper with DNA repair enzymes to target photo-damaged cells. Revaléskin Intense Recovery Treatment provides cutting edge ingredients such as coffeeberry, grape seed extract, green tea, and vitamin E to help fight photo-aging. If looking for an item on traditional store shelves, Neutrogena Healthy Defense combines a moisturizer, sunscreen, and the antioxidant Vitamin E.
- Wrinkle Repelling: Before the creases of mature skin start to settle, it’s important to kick-start youthful skin with a nightly retinol. Find RoC Retinol Correxion Deep Wrinkle Night Cream or Neutrogena Rapid Wrinkle Repair Serum stocked in neighborhood beauty venues. For medical grade products, check out La Roche-Posay Redermic or Obagi Retinols that come in two strengths based on your skin type. For those with sensitive skin opt for Avene YsthéAl Anti-Wrinkle Cream.
- Smoothing and brightening: Hyaluronic acids are often used to firm and plump saggy areas, like under the eyes. Neostrata Eye Cream is a gentle formula which includes this, plus, ingredients like green tea and primrose. Neova Refining Eye Lift is another such product, but with the added benefit of argireline and saccharomyces lysate extract to relax wrinkles and reduce puffiness. La Roche-Posay offers Redermic R Eyes Antiaging Corrector for those with sensitive skin while Olay Total Effects Eye Treatment offers a vitamin and herbal punch for eye circles and puff.
- Lightening: Sun damage, pregnancies, and hormones can all cause uneven splotches on skin. Regain an even tone with the use of medical grade products containing a lightening agent called hydroquinone. Neocutis produces Blanche which contains hydroquinone and melaplex to more effectively diminish dark spots. On store shelves, pick up Physicians Formula Dark Spot Corrector which is packed with spot fading soy, algae, and Bellis flower.
Finding the right skin product can be like walking through a maze, but these options provide over-the-counter and medical grade selections for a daily beauty regimen. To ensure you’re not just paying for a product that sits on the top of your skin rather than sinking into it, purchase brands that invest in the science behind the product. There are reputable varieties available in stores as previously explored. However, the cosmeceuticals mentioned above are medical grade cosmetic products only available through special beauty retailers and health care practices. These items provide consumers with higher concentrations and diversity of substances to enhance effectiveness. If your skin has advanced signs of aging, however, it may need more oomph than non-prescription products can provide. Consult with your dermatology clinician for stronger prescription grade topicals, as well as options for botulinum toxins, fillers, chemical peels and lasers to spring your skin back into youth.
Erika Kimble, MA, MS, APRN is a Dermatology Nurse Practitioner at Linda Woodson Dermatology in Las Vegas. She is an award winning author of the Malcolm Finney, Medical Detective, children’s health series, mother of two, wife, and new resident to the 89135 area. You may find more information about Erika and her professional work at www.bandagesandbooboos.com . The author has no formal affiliation with the products listed. The above information if for educational purposes and does not substitute medical advice from your health car
Crowdsourcing Self-Control: Success Through Accountability
By: Michelle Vessel
Anyone who has ever sworn off a bad habit at the stroke of midnight on New Year’s Eve or filled out an annual self-evaluation form at work is probably already familiar with the concept of SMART goals. For decades, the conventional wisdom has held that in order to have the best shot at success, goals should be Specific, Measurable, Attainable, Relevant and Time-bound. Though there are reams of scientific research and word-of-mouth anecdotes to back up this concept, several recent studies have caused a stir by suggesting that there may be one key ingredient missing from the SMART goal recipe: accountability.
What Is Accountability?
Due to its association with the political sphere, the term “accountability” has picked up something of a negative connotation over the years. When a lawmaker or official is believed to have overstepped the bounds of his or her office, disgruntled constituents and teeth-gnashing editorial writers often call for greater accountability, almost as a form of punishment. But in its most basic sense, “accountability” just means being called on to account for one’s actions, usually in a public setting.
When it comes to goal-setting, accountability means sharing your stated intentions with someone else, be it your significant other or your 300 Twitter followers, and checking in with that audience on a regular basis to update your progress and hash out your successes and shortcomings.
Why is accountability important? Well, people who build an element of accountability into their self-improvement efforts often radically improve their chances of long-term success. In one study conducted by researchers at Dominican University in California, study participants who had an accountability network were 33% more likely to lose weight than were those who kept their goals to themselves. In a similar study carried out at the University of South Carolina’s Arnold School of Public Health, dieters who documented their eating habits on social media platforms were more successful in their efforts than those who were instructed to go it alone.
Devise an Accountability Plan That Works for You
Why do so many well-intentioned people skip accountability when it comes to setting goals? Mainly, making a public proclamation that you need to make a change – whether that means losing weight, improving your on-the-job performance, spending more one-on-one time with the kids, or whatever variable it is that needs tweaking in your life – can be kind of embarrassing. According to Dr. Tricia Leahy, a researcher with the Miriam Hospital Weight Control and Diabetes Research Center in Rhode Island, the challenge is finding the right amount of accountability for you. The “sweet spot” is an arrangement that takes you slightly out of your comfort zone, but not so much so that you dread checking in with progress reports. Ideally, you should feel challenged in a positive way, but not paralyzed by the fear of humiliation.
Luckily for today’s goal-setters and go-getters, we’re living in a golden age of opportunities and options. Whether you prefer cutting-edge apps or a more personal, human-centered approach, it’s a snap to set up an accountability system that works for you.
High-Tech Accountability Tools
From complex online programs that appeal to spreadsheet fans and data nerds to simple apps that conveniently keep your change efforts on track via your smartphone, the last few years have seen a tidal wave of new technology-enabled methods of gauging and reporting your progress toward goals.
On the Web
There are a wide range of popular websites, many of which cost nothing to join, that can help you stay accountable by sharing your results either with a select group of friends or the public at large. Popular choices include 43Things.com, HabitForge.com, and JoesGoals.com. The website DietBetter.com turns weight loss into a social challenge, while Stickk.com ups the ante by allowing users to bet on their success. If you succeed at your stated goal, you get the money back. If you fall short, your money gets donated to the charity of your choice (or to an “anti-charity” whose cause you disagree with). Many of these sites also have mobile apps for on-the-go accountability updates.
Socially Speaking
Some of the simplest and most popular tech tools for accountability updates are social media platforms like Facebook, Twitter, and Instagram. Many recent studies have focused specifically on the use of goal-related tweets, status updates, check-ins at the gym and meal photos as accountability tools, and those who consistently report their progress using these methods tend to be more successful in achieving their goals than average people.
In the Palm of Your Hand
For those who find the prospect of manual social media posts too tedious, there are also a slew of platforms and apps (mostly diet- and fitness-related) that can help you stay accountable by posting your progress to social media sites automatically. Platforms, apps and sites like Nike+, MyFitnessPal, iFit, DailyMile and RunKeeper make it a cinch to post your workout stats without you having to lift a finger.
A Little Privacy… Please
If you like the idea of an online accountability system, but would rather keep your goals away from the prying eyes of the fellow churchgoers and business associates that follow your social media accounts, there are other options available. Many accountability sites allow you to choose an anonymous username rather than using your full name. Similarly, you could register for and start spending time on bulletin boards related to your goal, whether that’s running your first marathon or improving your parenting skills. If you opt for an anonymous form of online accountability, however, experts say it’s important to make sure you’re engaged and emotionally invested enough to care about the approval of the community of users – otherwise, it won’t matter to you if you have to tell them you’ve fallen off track.
High-Touch Accountability Tools
If all this talk of tweets and status updates leaves you cold (or bewildered), you may be a prime candidate for a more personal take on accountability. Though groups like Weight Watchers and 12-Step organizations have been around for decades, a growing number of people are hooking up with partners or a crew of like-minded folks to check in on goals, give progress reports – and even offer up a little tough love when necessary.
Accountability partners or group members don’t have to be focused on the same goal. In fact, it may be more beneficial if you’re tackling different types of targets so that meetings don’t devolve into nitpicking or one-upmanship. Experts suggest scheduling get-togethers or progress reports on a regular basis. These can range from text message or email exchanges to tête-à-têtes over coffee or cocktails, or anything else that works for the group – as long as each member or partner is offering up a report on a regular basis.
For the ultimate in one-on-one accountability, you may want to consider working with a coach. Skilled professionals are available to help clients work toward many types of achievements, ranging from making it as an entrepreneur to competing in a triathlon. Technology has enabled a wide range of options and pricing levels for coaching services. You can select less expensive email coaching or pricier face-to-face sessions, depending on your budget and the extent of support you’re looking for. Though it’s not for everybody, many of those who have made the investment in coaching describe it as an enormously helpful form of accountability.
No matter which approach you opt for, adding an element of accountability to your next attempt at self-improvement is a smart way to drastically increase your chances of success. If a willpower deficit has caused you to fall short in the past, try relying on the support (and scrutiny) of others as motivation to stick to your plan this time around. And who knows? By bravely proclaiming your goals to the world, you just might inspire others to take on tough challenges, as well.
Mood, Metabolism and Math – The Benefits of a Good Breakfast
By Michelle Vessel
Don’t swim for thirty minutes after eating. Eat spicy foods and you’ll get ulcers. Feed a cold, starve a fever. Some of the sage bits of food-related wisdom that our mothers and grandmothers passed down haven’t stood the test of time. But if they constantly implored you to enjoy a hearty, well-balanced breakfast before dashing out the door each day, the women who raised you were absolutely right – and there are plenty of good benefits that can come from heeding their advice.
The Most Important Meal of the Day
For most of us, breakfast is the first meal of the day after a stretch of at least eight to ten hours with little or no food; we are literally “breaking our fast.” Starting off any machine with the right kind of fuel is important to keep it functioning properly, and recent research has linked an astounding array of health and wellness benefits to the regular consumption of breakfast.
When eaten within an hour of waking, a healthy meal brings your blood sugar back into check, fires up your metabolism, kick-starts your cognitive processes and regulates your mood. Both adults and kids who eat breakfast tend to perform better at certain types of tasks, such as memory recall, visual perception, spatial analysis, problem solving and basic math. Adults who fuel up on healthy foods in the morning tend to have a healthier body weight, better hunger regulation throughout the day and make healthier food choices. Kids who report eating a healthy breakfast tend to have higher standardized test scores, higher levels of motivation and academic performance, fewer health complaints during the day and are also at lower risk for obesity.
On the other side of the issue, if you make a habit of skipping or skimping on your morning meal, you could be setting yourself up for a plethora of health problems. The rate of breakfast skipping has increased among many groups in recent years with about thirty-one million Americans in all age groups passing on breakfast every day – and the consequences can be severe. Breakfast deprived adults tend to have higher LDL (“bad”) cholesterol, higher levels of insulin resistance and may be at greater risk of heart disease. Sadly, one in five kids also reports regularly skipping breakfast with female teens at a staggering number of 34%, putting young people more at risk for poor memory and concentration, behavioral problems, nausea and more.
The Morning Menu
So what’s the best type of food to include in your morning meal? That depends on your family’s preferences, lifestyle and dietary needs, but you don’t need to spend hours in the kitchen whipping up Belgian waffles and eggs Benedict. Here are a few of the building blocks of a healthy breakfast, as well as brief rundown of the nutritional benefits that each one provides.
Protein
When it comes to a satisfying morning meal that will keep you feeling your best for hours on end, protein fits the bill. According to a slew of recent reports, a protein-rich breakfast is tops in terms of satiety (long-lasting fullness), mental alertness, brain activity and concentration, as well as stabilizing mood and blood sugar. And if you think that eating a high-protein breakfast entails preparing and shoveling down a bunch of processed meats like bacon or slapping a T-bone steak alongside your fried eggs, think again. Yogurt, hard-boiled eggs, cottage cheese and smoothies made with protein powder can all provide the same benefits without all of the greasy, fatty bulk.
Complex Carbohydrates
Many traditional breakfast staples such as sugary cereals, toaster pastries, white-bread toast and pancakes laden with syrup are primarily made of simple carbohydrates. These sweet treats may taste good and make you feel full temporarily, but you’ll likely be hungry, cranky and dragging within an hour or two as the sugar is quickly processed when it hits your bloodstream. Remember that not all carbohydrates are created equal. Complex carbs such as whole grains and fruits take longer for your body to digest, so they leave you feeling full for longer and tend to keep you on a more even keel throughout the day. Choices like hearty steel cut oats, whole grain breads or bagels, and high fiber fruits like apples won’t leave you reeling after a sugar crash.
Mix and Match
So what’s the perfect combination of proteins and complex carbs for your plate? It depends on your preferences and palate. USDA recommendations call for roughly a 2-to-1 ratio of carbs to protein, but feel free to tinker and experiment until you find a proportion that feels right for you.
The easiest way to make sure your breakfast is providing the nutrients you need to power your daily activities is to combine elements of complex carbs and protein in each morning meal. Try spreading nut butter on apple or banana slices, adding berries and nuts to a bowl of cottage cheese or Greek yogurt or stirring nuts or unsweetened coconut shreds into a bowl of steel cut oats. Voila! In minutes, you’ve got a balanced breakfast that hits all the right nutritional notes.
Thinking Out of the (Cereal) Box
When it comes to building the perfect breakfast that will fill you up and provide the most health benefits, sometimes it’s essential to break away from what’s considered “normal” breakfast food.
Soup and salad may form the cornerstone of many chain restaurant lunch specials, but both can make quick and easy breakfast meals as well. Salads are a perfect way to combine protein and complex carbohydrates, and for those who exercise in the morning, it’s less likely to upset your stomach during a big workout. Soup has been a breakfast fixture in other cultures for years, and it can be a real timesaver for your family. You can make a large batch once or twice a week and heat up individual portions in seconds during your hectic morning routine. Pair up some lean protein such as chicken with plenty of veggies and you’ll be hitting a nutritional home run.
Pizza may seem like an unusual choice for breakfast food, but if you get images of Pizza Hut and Domino’s out of your head, it can be a healthy, homemade alternative. Using premade whole grain crust from the grocery store, it cooks up in minutes and it’s easy to get just the right mix of proteins and healthy carbs for a good start to your busy day. Use traditional Italian inspired toppings or go for a more breakfast savvy mix of things like Canadian bacon and Swiss cheese.
If all else fails, there’s always leftovers. Don’t let the detritus of dinner linger inside the back of your fridge for weeks. Throw your notions about proper breakfast foods to the wind and nosh on veggie lasagna, turkey meatloaf or broccoli-quinoa casserole the morning after. You can even plan ahead and put a breakfast portion aside while you’re enjoying your previous night’s dinner.
There’s no doubt that making a healthy breakfast a non-negotiable part of your life will yield major benefits. With a few simple tweaks to your routine and a unique bit of brainstorming, it’s easy to ensure that you and your family can reap the big rewards of a well balanced breakfast.
