http://bit.ly/13Y6UVy
#boise #idaho
#mentalhealth
http://bit.ly/13Y6UVy
from Anxiety Agoraphobia Bipolar Disorder Evaluations and Treatment in Boise, Treasure Valley, Idaho http://ift.tt/1m4GvDr
#boise #idaho
Health and Fitness - The Huffington Post
Use the Four Rs to Spring a New You This Season
With a brutal winter behind us, spring is breaking out all over the country. Warm days are yielding to cool evenings. Sprigs of green grass are popping up, as are aromatic flowers of all colors.
Hopefully, you've already been lured back to your favorite outdoor activity -- say, a walk or bike ride around your neighborhood or a park. If not, today could be a great day for it.
Today also is a great day to chart a bigger embrace of this change of seasons. Because while taking a walk or a bike ride is nice, making it a part of your lifestyle is even better.
On April 2, my organization celebrated National Walking Day, a wonderful reminder of the importance of strolling your way to better health. Yet that event is meant to be a trigger, a day that highlights walking as a way to inspire a commitment that lasts for weeks, months and years.
As great as that sounds, I realize it's not always that easy. So I asked Gerald Jerome, Ph.D., associate professor in the Department of Kinesiology at Towson University and an American Heart Association volunteer, for some tips on using the change of seasons as a way to "spring into action."
Dr. Jerome offered up a step-by-step process that he calls the Four Rs. It's a smart way to set up a plan that could carry you into summer, fall... and, perhaps, well beyond.
"Let the excitement of spring get you going," he said. "Use great weather to go outside for 10 minutes. Then make a commitment and keep going outside every day."
Here is his plan, with added insight:
What's your reason?
Everyone needs motivation to get active. What it is can vary.
Many people adopt an active lifestyle because they feel better with regular exercise or they know it helps with a health problem (high blood pressure, or diabetes). Others are motivated to fit into a favorite pair of jeans or a new outfit. Then there are people who simply enjoy being outdoors, riding a bike or using exercise as a means for quality time with family and friends.
The fact you have read this far into this column indicates you have a reason, so write it down and remind yourself of the why. Look at it each day to remember why you are staying active.
You need a routine
You're ready to get moving. But, how?
Everybody has a busy schedule, so it's important to pick something you can do at a time you can do it. Saying you're going to squeeze it in usually doesn't work. Putting it on your calendar really helps.
If you are a morning person, consider whether you have -- or are willing to make --- time before work or school. If that's not a good fit, maybe something later in the day can serve as a great way of de-stressing.
Say you plan to attend classes at a gym on Mondays, Wednesdays and Fridays. The next step is building your day around it. That could mean signing up for a class during your lunch hour, or making sure all your appointments wrap up by 4 p.m.
You also need to figure out what kind of activity makes sense for you. This means doing what is practical and what your body can tolerate. (Consult your doctor if you're not sure.)
A walk after dinner can be an easy place to start, especially in the inviting spring season. The key is taking it from a pleasant way to spend one evening to making it part of your daily routine. This will go a long way to ensuring that it becomes an improvement in your lifestyle, and in your long-term health.
Set reasonable expectations!
The concept of "no pain, no gain" might work for some athlete, but it does not work as a lifelong approach.
Don't say you're going to run a half-marathon unless you have time to train for it. Signing up for a race can be an awesome challenge (a great reason), but without a realistic routine, hoofing it for 13.1 miles is not realistic.
What is reasonable if you are just getting started? If today's workout is so strenuous can cannot repeat it tomorrow, try a more moderate intensity. Maybe it's as simple as a brisk walk for 20 minutes, or adding 1,000 steps to your day.
Keep a log and monitor your progress. Marking down five days in a row of workouts can be very satisfying. Success should not be measured by how hard you pushed yourself in a single workout, but rather how many days were you active.
If your goal is unrealistic to start with, it is easy to get frustrated and give up. By keeping it realistic, you have a better chance of sustained success.
Renew your commitment
Just like spring comes around and awakens our senses, every so often we must take a fresh look at the other Rs.
Do you have a different reason for being active? Is your routine still what fits best in your life? What about those expectations -- should you bump them up?
Maybe it's time to start using a new fitness app or electronic tracker. Seeing daily feedback can be a great way to renew your motivation.
Add to your list of reasons why you exercise. Keep an actual list or journal. If you just had a good walk or run, write a sentence to yourself as a reminder and motivator. Try keeping a photo journal of the beautiful scenery you see on you walks or hikes. The more you add to the "why" collection, the easier it will be to kindle your desire on days when motivation might be running low.
As you recommit, remember your boundaries. Make choices designed to keep physical activity a constant in your life.
Let's be honest. Most people know there are mental and physical benefits to increasing their activity level. The hard part is getting started, or remaining with a program. The four Rs can provide the structure needed for you or a loved one.
If you're doing nothing, do something. If you're doing something, try doing a little more.
Spring has sprung. By summer, a new you could be in full bloom.
Hopefully, you've already been lured back to your favorite outdoor activity -- say, a walk or bike ride around your neighborhood or a park. If not, today could be a great day for it.
Today also is a great day to chart a bigger embrace of this change of seasons. Because while taking a walk or a bike ride is nice, making it a part of your lifestyle is even better.
On April 2, my organization celebrated National Walking Day, a wonderful reminder of the importance of strolling your way to better health. Yet that event is meant to be a trigger, a day that highlights walking as a way to inspire a commitment that lasts for weeks, months and years.
As great as that sounds, I realize it's not always that easy. So I asked Gerald Jerome, Ph.D., associate professor in the Department of Kinesiology at Towson University and an American Heart Association volunteer, for some tips on using the change of seasons as a way to "spring into action."
Dr. Jerome offered up a step-by-step process that he calls the Four Rs. It's a smart way to set up a plan that could carry you into summer, fall... and, perhaps, well beyond.
"Let the excitement of spring get you going," he said. "Use great weather to go outside for 10 minutes. Then make a commitment and keep going outside every day."
Here is his plan, with added insight:
What's your reason?
Everyone needs motivation to get active. What it is can vary.
Many people adopt an active lifestyle because they feel better with regular exercise or they know it helps with a health problem (high blood pressure, or diabetes). Others are motivated to fit into a favorite pair of jeans or a new outfit. Then there are people who simply enjoy being outdoors, riding a bike or using exercise as a means for quality time with family and friends.
The fact you have read this far into this column indicates you have a reason, so write it down and remind yourself of the why. Look at it each day to remember why you are staying active.
You need a routine
You're ready to get moving. But, how?
Everybody has a busy schedule, so it's important to pick something you can do at a time you can do it. Saying you're going to squeeze it in usually doesn't work. Putting it on your calendar really helps.
If you are a morning person, consider whether you have -- or are willing to make --- time before work or school. If that's not a good fit, maybe something later in the day can serve as a great way of de-stressing.
Say you plan to attend classes at a gym on Mondays, Wednesdays and Fridays. The next step is building your day around it. That could mean signing up for a class during your lunch hour, or making sure all your appointments wrap up by 4 p.m.
You also need to figure out what kind of activity makes sense for you. This means doing what is practical and what your body can tolerate. (Consult your doctor if you're not sure.)
A walk after dinner can be an easy place to start, especially in the inviting spring season. The key is taking it from a pleasant way to spend one evening to making it part of your daily routine. This will go a long way to ensuring that it becomes an improvement in your lifestyle, and in your long-term health.
Set reasonable expectations!
The concept of "no pain, no gain" might work for some athlete, but it does not work as a lifelong approach.
Don't say you're going to run a half-marathon unless you have time to train for it. Signing up for a race can be an awesome challenge (a great reason), but without a realistic routine, hoofing it for 13.1 miles is not realistic.
What is reasonable if you are just getting started? If today's workout is so strenuous can cannot repeat it tomorrow, try a more moderate intensity. Maybe it's as simple as a brisk walk for 20 minutes, or adding 1,000 steps to your day.
Keep a log and monitor your progress. Marking down five days in a row of workouts can be very satisfying. Success should not be measured by how hard you pushed yourself in a single workout, but rather how many days were you active.
If your goal is unrealistic to start with, it is easy to get frustrated and give up. By keeping it realistic, you have a better chance of sustained success.
Renew your commitment
Just like spring comes around and awakens our senses, every so often we must take a fresh look at the other Rs.
Do you have a different reason for being active? Is your routine still what fits best in your life? What about those expectations -- should you bump them up?
Maybe it's time to start using a new fitness app or electronic tracker. Seeing daily feedback can be a great way to renew your motivation.
Add to your list of reasons why you exercise. Keep an actual list or journal. If you just had a good walk or run, write a sentence to yourself as a reminder and motivator. Try keeping a photo journal of the beautiful scenery you see on you walks or hikes. The more you add to the "why" collection, the easier it will be to kindle your desire on days when motivation might be running low.
As you recommit, remember your boundaries. Make choices designed to keep physical activity a constant in your life.
Let's be honest. Most people know there are mental and physical benefits to increasing their activity level. The hard part is getting started, or remaining with a program. The four Rs can provide the structure needed for you or a loved one.
If you're doing nothing, do something. If you're doing something, try doing a little more.
Spring has sprung. By summer, a new you could be in full bloom.
8 Power Foods for Athletes and Rowers
Whether you're training for your very first rowing race or the Olympic Games, choosing great nutrition is one of the biggest ways to up your game. It's not always easy or convenient to have good foods available or incorporated into every meal and snack, but I pulled together eight of the big ones that you really can utilize every day, along with some recipes that work for real life!
Rower Power Food: Berries
Bang for your buck, these are some of the most potent nutritional nuggets out there. Antioxidants and vitamins give berries high ANDI scores: They help protect against and process the damage you do to your muscles and body from hard workouts or a high-stress day at work.
Quick recipes:
Add your favorite berries (or whichever type is on sale at the grocery store that week!) to plain or vanilla Greek yogurt.
Add to ½ cup regular or gluten-free oats, add almonds and water or milk, and microwave for 1:30 to get a quick breakfast or pre-workout snack that will stay down but keep you fueled for hours.
Rower Power Food: Quinoa
I love this commercial. But... quinoa (KEEN-wah) can actually be really delicious, and for athletes, it's also 100 percent superfood. It is one of the smallest grains in the world, which is great because (getting all nerdy here) that means it has a lot of nutrient-dense outer casing compared to the amount stuff inside each grain. Translation? More proteins, fiber, and amino acids (including all nine essential aminos) than just about any other food
Quick recipes:
Following package instructions, cook quinoa on the stovetop with water or chicken broth. Add spices (I love garlic, a bit of onion, salt and black pepper). Eat as a side dish or a quick pre- or post-workout snack.
Cook quinoa with water and make a few cups extra. If you regularly blend pre- or post-workout shakes, add 1/2 cup or more of cooked quinoa to your shake for an extra boost of the good stuff.
This recipe (YUM!) for quinoa, kale, walnut and sweet potato goodness. Add some cooked chicken breast for an extra protein boost.
Rower Power Food: Nuts
Nuts (I'm partial to almonds and walnuts) and nut butter are awesome nutritional tools. Adding a small handful of almonds to a primarily-carb meal or piece of fruit will balance your blood sugar out and avoid hangry-ness for longer! They have good fats and protein, so a little goes a long way.
Quick recipes:
Buy the individual packages of raw almonds at Trader Joe's or your grocery store, or make your own by bagging ¼ - 1/3 cup portions for a quick on-the-go snack.
This recipe for DIY all-natural gluten-free protein bars. If it's a little plain for your taste, add a touch more honey or stevia, or go crazy and add chocolate chips. Delicious and nutritious!
Rower Power Food: Fish
Oily fish like salmon (fresh, frozen or canned) and fresh or frozen tuna are huge nutritional boosters because of their high levels of omega-3 fatty acids as well as lean protein. While canned tuna (I prefer water-packed, low-sodium white tuna) lacks the omega-3 boost, it is a tasty and convenient way to get lean protein cheaply and on the go.
Quick recipes:
Check out your grocery store selection of canned fish and try something new. My boyfriend, Jake, is often on the go, but makes a healthy lunch by crumbling gluten-free crackers into a bag of tuna. You can also try eating the mix in lettuce wraps, or mix it up and add something sweet or savory, like relish or black beans.
Broil a fresh or defrosted salmon filet with a couple of pinches of sea salt and a squeeze of lemon. Leftovers work well for lunch the next day on a spinach salad with balsalmic vinegar and olive oil!
Rower Power Food: Bananas
Bananas are nature's perfect on-the-go snack. We went through so many in the Olympic Village cafeteria that the U.S. team staff had to go buy more boxes every day! Water and a banana with some salted almonds after a workout or for breakfast delivers all the food groups, plus the right balance of electrolytes -- the natural potassium found in bananas and salt -- to hydrate the natural way.
Quick recipes:
As is, plus some salted almonds or mixed into plain or vanilla Greek yogurt -- balanced nutrition that tastes great!
I found out earlier this year that I have a food sensitivity to eggs. You can actually substitute half of a ripe banana for eggs in many baking recipes. Just don't try to use them to make an omelette!
Rower Power Food: Beans
Beans are the secret way to add lean protein, fiber, nutrients and FLAVOR to your diet without adding saturated fat, found in many meats. If you are trying to limit your meat intake while being an athlete, beans are your friend! As a California girl, I love Mexican food, and you can use healthy bean options to make that cuisine an athlete-friendly option.
Quick recipes:
Fat-free refried or whole canned black beans, low-fat cheese, shredded chicken breast, salsa, and a big pile of spinach or shredded lettuce makes a delicious and healthy Mexican salad.
Plunking rehydrated or canned black beans, kidney beans, and pinto beans, a can of stewed tomatoes, some browned lean ground beef and onions, spices, and beef stock into the slow cooker all day yields a delicious superfood chili with leftovers you can freeze in single-serves and bring to work for lunch.
Rower Power Food: Greens
Whether you eat them straight, juice them, wilt them, or bake them into chip form, leafy greens (my favorites are spinach and kale) are unbelievably good for you. In fact, they get the highest scores of anything we eat on the ANDI guide! Besides great nutrition, greens also provide a great source of fiber. Shooting for at least two big servings of these a day is a great way to help boost your systems across the board.
Quick Recipes:
Switch out your regular sandwich bread for lettuce or kale wraps.
Try a green juice blend of kale, carrots, spinach, a green apple, and a little ginger. It's a lot less sweet than the smoothies you can buy off the shelf, but it's yummy and has a ton more nutrients!
Rower Power Food: Milk
Milk has recently gotten an undeserved bad rap. Yes, we can turn it into ice cream, butter or Brie cheese, but on its own, low-fat or non-fat milk is an awesome power food. Likewise, Greek yogurt (the low or fat-free varieties with no or little added sugar, like plain or some vanillas) and low-fat cheese can be great tools for getting enough protein without a lot of crazy extras. And chocolate milk remains one of the best recovery nutrition tools you can buy in your grocery store.
Quick recipes:
Try plain Greek yogurt with berries, a ripe banana, almonds, and/or gluten-free oats. Try making your own version of Bircher Muesli, a popular European breakfast.
A glass of low-fat milk with a handful of almonds or a banana is a great pre-workout or for when the afternoon drag hits in the office!
Fueling smart lets you keep training hard. Eat to win!
Rower Power Food: Berries
Bang for your buck, these are some of the most potent nutritional nuggets out there. Antioxidants and vitamins give berries high ANDI scores: They help protect against and process the damage you do to your muscles and body from hard workouts or a high-stress day at work.
Quick recipes:
Add your favorite berries (or whichever type is on sale at the grocery store that week!) to plain or vanilla Greek yogurt.
Add to ½ cup regular or gluten-free oats, add almonds and water or milk, and microwave for 1:30 to get a quick breakfast or pre-workout snack that will stay down but keep you fueled for hours.
Rower Power Food: Quinoa
I love this commercial. But... quinoa (KEEN-wah) can actually be really delicious, and for athletes, it's also 100 percent superfood. It is one of the smallest grains in the world, which is great because (getting all nerdy here) that means it has a lot of nutrient-dense outer casing compared to the amount stuff inside each grain. Translation? More proteins, fiber, and amino acids (including all nine essential aminos) than just about any other food
Quick recipes:
Following package instructions, cook quinoa on the stovetop with water or chicken broth. Add spices (I love garlic, a bit of onion, salt and black pepper). Eat as a side dish or a quick pre- or post-workout snack.
Cook quinoa with water and make a few cups extra. If you regularly blend pre- or post-workout shakes, add 1/2 cup or more of cooked quinoa to your shake for an extra boost of the good stuff.
This recipe (YUM!) for quinoa, kale, walnut and sweet potato goodness. Add some cooked chicken breast for an extra protein boost.
Rower Power Food: Nuts
Nuts (I'm partial to almonds and walnuts) and nut butter are awesome nutritional tools. Adding a small handful of almonds to a primarily-carb meal or piece of fruit will balance your blood sugar out and avoid hangry-ness for longer! They have good fats and protein, so a little goes a long way.
Quick recipes:
Buy the individual packages of raw almonds at Trader Joe's or your grocery store, or make your own by bagging ¼ - 1/3 cup portions for a quick on-the-go snack.
This recipe for DIY all-natural gluten-free protein bars. If it's a little plain for your taste, add a touch more honey or stevia, or go crazy and add chocolate chips. Delicious and nutritious!
Rower Power Food: Fish
Oily fish like salmon (fresh, frozen or canned) and fresh or frozen tuna are huge nutritional boosters because of their high levels of omega-3 fatty acids as well as lean protein. While canned tuna (I prefer water-packed, low-sodium white tuna) lacks the omega-3 boost, it is a tasty and convenient way to get lean protein cheaply and on the go.
Quick recipes:
Check out your grocery store selection of canned fish and try something new. My boyfriend, Jake, is often on the go, but makes a healthy lunch by crumbling gluten-free crackers into a bag of tuna. You can also try eating the mix in lettuce wraps, or mix it up and add something sweet or savory, like relish or black beans.
Broil a fresh or defrosted salmon filet with a couple of pinches of sea salt and a squeeze of lemon. Leftovers work well for lunch the next day on a spinach salad with balsalmic vinegar and olive oil!
Rower Power Food: Bananas
Bananas are nature's perfect on-the-go snack. We went through so many in the Olympic Village cafeteria that the U.S. team staff had to go buy more boxes every day! Water and a banana with some salted almonds after a workout or for breakfast delivers all the food groups, plus the right balance of electrolytes -- the natural potassium found in bananas and salt -- to hydrate the natural way.
Quick recipes:
As is, plus some salted almonds or mixed into plain or vanilla Greek yogurt -- balanced nutrition that tastes great!
I found out earlier this year that I have a food sensitivity to eggs. You can actually substitute half of a ripe banana for eggs in many baking recipes. Just don't try to use them to make an omelette!
Rower Power Food: Beans
Beans are the secret way to add lean protein, fiber, nutrients and FLAVOR to your diet without adding saturated fat, found in many meats. If you are trying to limit your meat intake while being an athlete, beans are your friend! As a California girl, I love Mexican food, and you can use healthy bean options to make that cuisine an athlete-friendly option.
Quick recipes:
Fat-free refried or whole canned black beans, low-fat cheese, shredded chicken breast, salsa, and a big pile of spinach or shredded lettuce makes a delicious and healthy Mexican salad.
Plunking rehydrated or canned black beans, kidney beans, and pinto beans, a can of stewed tomatoes, some browned lean ground beef and onions, spices, and beef stock into the slow cooker all day yields a delicious superfood chili with leftovers you can freeze in single-serves and bring to work for lunch.
Rower Power Food: Greens
Whether you eat them straight, juice them, wilt them, or bake them into chip form, leafy greens (my favorites are spinach and kale) are unbelievably good for you. In fact, they get the highest scores of anything we eat on the ANDI guide! Besides great nutrition, greens also provide a great source of fiber. Shooting for at least two big servings of these a day is a great way to help boost your systems across the board.
Quick Recipes:
Switch out your regular sandwich bread for lettuce or kale wraps.
Try a green juice blend of kale, carrots, spinach, a green apple, and a little ginger. It's a lot less sweet than the smoothies you can buy off the shelf, but it's yummy and has a ton more nutrients!
Rower Power Food: Milk
Milk has recently gotten an undeserved bad rap. Yes, we can turn it into ice cream, butter or Brie cheese, but on its own, low-fat or non-fat milk is an awesome power food. Likewise, Greek yogurt (the low or fat-free varieties with no or little added sugar, like plain or some vanillas) and low-fat cheese can be great tools for getting enough protein without a lot of crazy extras. And chocolate milk remains one of the best recovery nutrition tools you can buy in your grocery store.
Quick recipes:
Try plain Greek yogurt with berries, a ripe banana, almonds, and/or gluten-free oats. Try making your own version of Bircher Muesli, a popular European breakfast.
A glass of low-fat milk with a handful of almonds or a banana is a great pre-workout or for when the afternoon drag hits in the office!
Fueling smart lets you keep training hard. Eat to win!
GPS for the Soul - The Huffington Post
Drake Pulls Classiest Move Ever And Visits Texas Girl With Cancer Just To Make Her Feel Special
Well, Drake may have just officially won himself the title of sweetest rapper ever.
When 15-year-old Kennedy Brown was unable to finish the school year at Houston’s Carnegie Vanguard High School due to a terminal brain tumor, her classmates stepped up to make sure that she didn't miss out on any major school events.
Last Monday, they held a 'high school in a day' experience for the teen who's been battling cancer for two years, according to ABC News. The students threw an early prom for Kennedy -- and crowned her prom queen -- before holding a graduation ceremony during which she received her diploma. The mascot from her favorite NBA team, the Houston Rockets, was even on hand to help with the surprises.
But Kennedy's classmates had one more plan up their sleeves.
When their local TV station KTRK ran a story about the festivities, the students asked viewers to tweet at Drake, in the hopes of catching the rapper's attention so he would send a message to Kennedy. In just a matter of hours, the hashtag #DrakeForKen went viral, according to KTRK.
Sure enough, Drake heard them.
On Friday night, Kennedy's father, Tony Brown, received a call from Drizzy himself who shared some good news: He was going to make a special trip to visit Kennedy.
Drake spent this past Saturday hanging out with Kennedy, her family and a few of her friends, and, from the looks of his Instagram, he had just as much fun as the family did.
Stay classy, Drizzy.
When 15-year-old Kennedy Brown was unable to finish the school year at Houston’s Carnegie Vanguard High School due to a terminal brain tumor, her classmates stepped up to make sure that she didn't miss out on any major school events.
Last Monday, they held a 'high school in a day' experience for the teen who's been battling cancer for two years, according to ABC News. The students threw an early prom for Kennedy -- and crowned her prom queen -- before holding a graduation ceremony during which she received her diploma. The mascot from her favorite NBA team, the Houston Rockets, was even on hand to help with the surprises.
But Kennedy's classmates had one more plan up their sleeves.
When their local TV station KTRK ran a story about the festivities, the students asked viewers to tweet at Drake, in the hopes of catching the rapper's attention so he would send a message to Kennedy. In just a matter of hours, the hashtag #DrakeForKen went viral, according to KTRK.
Sure enough, Drake heard them.
On Friday night, Kennedy's father, Tony Brown, received a call from Drizzy himself who shared some good news: He was going to make a special trip to visit Kennedy.
Drake spent this past Saturday hanging out with Kennedy, her family and a few of her friends, and, from the looks of his Instagram, he had just as much fun as the family did.
Stay classy, Drizzy.
#mentalhealth
http://bit.ly/13Y6UVy
from Anxiety Agoraphobia Bipolar Disorder Evaluations and Treatment in Boise, Treasure Valley, Idaho http://ift.tt/1m4GvDr