Mindful Breathing and Body Awareness

Let's start 2011 with some mindful diaphragmatic breathing. Why? Because diaphragmatic breathing is the golden key to managing your stress and promoting healthful body mechanics!

The term diaphragmatic breathing refers to a type of breathing in which the focus is engaging the diaphragm as fully as possible and expanding the rib cage and muscles of the abdomen. This enables the diaphragm to fully descend and reascend during the breathing cycle.

This can be seen as an expansion (ballooning) of the abdomen during inhalation, and a contraction (flattening) of the abdomen during exhalation. Because of these visible changes, diaphragmatic breathing is also commonly referred to as abdominal breathing.


Here's an example of how diaphragmatic breathing can reduce stress and remedy uncomfortable body mechanics. Imagine this: you suddenly feel back pain while at work. In response, your breathing becomes accelerated and shallow. By becoming aware of your breathing pattern and slowly bringing it back to the deep, slowed respirations characteristic of diaphragmatic breathing, you bring awareness to your body mechanics and reduce your back pain.


It is essential that your breathing support you in this way no matter what you are doing. To develop a supportive breathing pattern, you need to become mindful of when your breathing is interrupted because of stress or pain, and then consciously return to diaphragmatic breathing. The following self-observation will guide you through a simple diaphragmatic exercise.


SELF-OBSERVATION
Mindful Diaphragmatic Breathing


Action. Sit in a comfortable position or lie down on the floor. If lying down, spread your legs hip-width apart and, if you like, put a bolster under you knees. Allow your arms to rest comfortably by your sides. If needed, use a small towel or pillow under your head. Once you are comfortable, allow yourself to feel the floor supporting your weight.


Feel. Now bring your attention to your breathing. Don't change anything about how you breathe, just become more aware of it.


Ask. Do you breathe deeply or shallowly? Slowly or quickly? Do you breathe from your abdomen, chest or both? Do you expand or contract your chest as you inhale? Do you expand or contract your abdomen as you inhale?


Rest.


Action. Place your hands on your chest. This will help you kinesthetically feel how your chest moves with each inhalation. Bring your attention to your breathing and as you inhale, allow your chest (rib cage) to expand. As you exhale, allow your chest to resume its shape. Slowly begin expanding only the part of your chest that feels accessible. Then, continue to expand your chest, allowing the sides to expand, then the lower parts, then the upper part until you feel the entire rib cage expanding with each inhalation. Each time your rib cage expands, feel how the rest of your body responds. With each exhalation, allow your body to relax and let go. The expansion and contraction of your chest should not feel effortful. If it does, make smaller, more comfortable movements.


Rest for a moment.


Action. Now place your hands on your abdomen. Bring your attention to your inhalation. As you inhale, allow your abdomen to expand. As you exhale, allow your abdomen to return to its flatter shape. As you did with your chest, start slowly and expand only the parts of your abdomen that feel accessible. Allow the upper abdomen, the middle and the lower abdomen to expand with each inhalation as you continue. As the expansion gets easier, begin to feel how the entire abdomen can expand as you exhale.

Rest again.


Action. Now, place one hand on your chest and one on your abdomen. Each time you inhale, expand both simultaneously. Each time you exhale, allow each to resume its shape. If this is an unfamiliar way of breathing, go slowly and don't push yourself. Be sure to rest when you need to.


Continue this diaphragmatic breathing pattern, sensing how your body can breathe effortlessly, yet efficiently. Discover how breathing in this manner does not require you to contract or tighten, but instead helps you to expand and relax.


When you are finished, slowly stand up. Because of how gravity acts on your body when upright, you may find it a bit more challenging to sense how your abdomen and chest move when you're standing. Nonetheless, take a few minutes in standing position to feel your breathing.


Practice mindful diaphragmatic breathing and utilize it to support you in every aspect of your work and life. By breathing fully and freely, you'll increase your body's ability to move effortlessly and decrease the chance of injury. Your body thrives on oxygen, so breathe and enjoy every breath you take!


~Excerpt from "Body Awareness: Mindful Breathing" by Barb Frye, LMT and Massage Educator, Massage and Bodywork, January/February 2011 issue.



http://www.fitnesstogether.com/newton

Fix Your Posture!

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desk in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture.

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

First, we can stretch the muscles that become too tight from sitting all day long. Second, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

Here are some quick tips:

Pectoralis major stretch (chest):

Stand at the end of a wall or in a doorway facing perpendicular to a wall. Place the inside of your bent arm on the surface of the wall. Position the bent elbow shoulder height and turn your body away from positioned arm. Hold that stretch for at least 20 seconds and repeat with opposite arm.

Anterior Deltoid stretch (shoulder):

Sit on the floor. Lean back and place your hands flat on floor behind your body slightly wider than shoulder width with your fingers positioned away from your body. Slide your hips forward away from your hands. Hold that stretch for at least 20 seconds.

Barbell Row (strengthens rear deltoids):

Bend your knees slightly and bend over a bar with your back straight, approximately horizontal to the floor. Grasp the bar with a wide overhand grip. Keeping upper arm perpendicular to your torso, pull the barbell up toward your chest until your upper arms are just beyond horizontal to the floor.

Dumbbell Reverse Flye (strengthens rear deltoids):

Grasp dumbbells to each side of your body. Bend your knees and bend over through your hips with your back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise your upper arms to sides until your elbows are shoulder height.

By adding these stretches and strengthening movements into your daily routine, you can fight against bad posture, and keep your shoulders, neck and back pain at bay!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton

Losing Weight During the Winter

Things change during the winter months, the sun sets earlier making your evenings at home longer and you are not able to be as active outside. Because of this you want to come up with a different dieting and exercising strategy. One that allows you to eat your favorite foods so your diet doesn't stagnate and one that allows you to get more benefit from less exercise.

Let's modify your diet plan.

When you diet, typically you keep your calories low week after week. What happens is your body adapts to this lower calorie intake by slowing your metabolism. During the more active summer and fall you might have been able to keep your metabolism higher with added activity but now in the winter, you likely notice your weight loss slow.

What you want to do to keep your metabolism pumped up and also keep you from feeling deprived during the winter months is add a high calorie cheat day to your dieting week. This one day will boost your fat burning metabolism up and speed fat loss.

This concept is not new, in fact it has been well researched and proven to work and it is just what you need to keep your body from adapting to your low calorie diet!

Let's modify your exercise plan.

You simply cannot be outside getting the same level of exercise, so it will help to learn a way to exercise that allows you to cut your time commitment in half while increasing your fat burning. The way to do it is to vary your intensity during your workout.

Simply take 20 minutes of cardio and vary your pace between periods of low intensity and periods of maximum intensity and you will be burning fat more efficiently the entire day.

Losing weight during the winter is easier when you learn how to make your diet and exercise work better and burn fat more efficiently!

~The above is an excerpt taken from an EZineArticle entitled "Losing Weight During the Winter - Secrets and Strategies to Easily Burn Fat Over the Winter" by Dr. Becky Gillaspy, EZineArticles.com Expert Author

http://www.fitnesstogether.com/newton

Pressed For Time Training

In a perfect world, you would have time to accomplish all your everyday tasks. However, we do not live in a perfect world and it is hard to find the time to get everything done on your agenda. Most of the time, the first activity that gets tossed to the wayside is your health!

You don't need hours upon hours of free time to get a good workout in. It comes down to taking advantage of whatever free time!

Here is a sample workout that you can do while watching television at night:

Every 10-12 minutes perform:

- 1 plank for 60 seconds

- 1 set of regular or modified push-ups

OR

Every 3rd commercial break perform the movements (you will be surprised how quickly three commercials come!)

You don't need to devote your entire day to training, however, by adding in something as easy as this you can still work your way to your fitness goals!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton

Winter is Coming - How's Your Vitamin D?!

We all know it's coming and the last couple weeks, it feels like it's already here. Break out the ice scrapers, gloves, and shovels, winter is right around the corner.

There are many changes to the environment that we must deal with - in addition to that icy cold, if you haven't noticed, it's getting dark at 4 in the afternoon! Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the cold months is their lack of sunlight exposure and Vitamin D production. It is extremely hard to get sufficient Vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check!

Deficiencies in Vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium (DeNoon, WebMD). Supplementing with 400-1,000 IU a day can help keep your Vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels where they should be, but starting out on the low end and seeing how you respond is the best way to go.

Have your Doctor check your Vitamin D levels and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric, Trainer - FT Newtonville

http://www.blogger.com/www.fitnesstogether.com/newton

The Hunger-O-Meter

In my last post titled "Enjoy Your Food AND Lose Weight", (read it if you haven't!), I talked about slowing down when eating as a way to promote weight loss, increase nutrient absorption and promote greater enjoyment of food.

Today I'm going to introduce the Hunger Scale, which is a very powerful tool for discovering one of the most important signals your body gives you: hunger.

The image below is a perfect example of this Hunger Scale. Other examples can be found, but this one is as good as any I've seen. Click on the link to take a look.


http://healthyweight4life.net/sample/hunger_scale.jpg

Here's how to use the hunger scale:

1. Print out the Hunger-Scale.

2. Before eating breakfast, look at the scale and determine what number you are. Make a note of that number.

3. Eat your meal (SLOWLY!). After your meal, wait 20 minutes (do not eat anything in this 20 minute span). Look at the Hunger Scale again and note where you rank now.

4. Do this for every meal for 1 week.

Sound like a pain in the butt? Maybe, but if after one week you dont feel more in tune with your body's signals, I'll be very surprised!


This new level of body/stomach awareness should prove to be very helpful in keeping your nutritional goals far more manageable.

Give it one week and let me know how it goes.



Leo Desforges- Trainer, FT Newtonville

www.FitnessTogether.com/Newton

Simple Tips for a Better Night's Sleep

Sleep is a very important part of our overall health - including weight loss and general diet control! Here are a couple important tips from world-renowned strength coach Charles Poliquin on how to improve your quality of sleep.

Stay away from grains and refined sugar snacks before bed!

Eating grains and refined sugar snacks before bed can seriously disturb your sleep. They raise your blood sugar and then create a reactive hypoglycemia that will awaken you, making it potentially impossible for you to fall asleep again. It is also the main cause why many women wake up before 1AM; refined grains often contain allergens such as gluten which cause the body to produce cortisol which awakens women.

Sleep in a bat cave!

Do your best to sleep in complete darkness or as close as possible. Keep in mind that even the tiniest bit of light in the room can disturb your circadian rhythm, your pineal gland's production of melatonin and the gut’s production of serotonin (better known as the happy neuro-transmitter.) Hint: a simple sleep mask can shut out light and make sleep even better! Furthermore, the minimal light rule applies to the bathroom as well - if you need to get up in the middle of the night, keep the light off or use a dim nightlight! Turning the light on when you get up to use the bathroom will instantly disrupt the production of the sleep hormone melatonin. In fact, some researchers even believe that being awake longer than 3 seconds during the night is enough to interrupt melatonin production.

Try these out two quick tips and reap the benefits of better and more sound sleep!

http://fitnesstogether.com/newton

Enjoy Your Food AND Lose Weight!

A simple trick to enjoy your food more (and lose weight in the process):

SLOW DOWN.

Eat your food slowly. Savor the flavor of your food. Truly enjoy it. There are many reasons to SLOW DOWN when eating: more enjoyment of food, greater satiety from less calories (which can help to lose/maintain bodyweight), better digestion and decreased stress.

There are many ways to practice the simple SLOW DOWN method of eating, and a few of my favorites are as follows:

1. Stop multitasking. No eating and driving, TV-watching, blogging, walking etc. Cutting out all those other distractions will not only help you to focus on the incredible flavors, textures and colors of your meal, but also help to reset unhealthy eating habbits such as mindless snacking/nibbling which often lead to caloric excess.

2. Use chopsticks! Personally I eat 90% of my meals with chopsticks (really) and it is a great and simple way to SLOW DOWN. As a nice bonus, you'll look really cool when you go our for sushi and all your friends are struggling with their eattin' sticks and you're elegantly hoisting sashimi.

3. Consciously and deliberately chew, savor, explore, enjoy and experience your meal. Listen to your body's signals as to fullness and learn to stop eating when full. Numbers 1 and 2 above are a great assistance in number 3.

SLOWing DOWN is a skill that takes practice and commitment, but I'm quite sure that as you begin enjoying your food again, you'll begin to reap the rewards.

-Leo, FT Newtonville Trainer

http://fitnesstogether.com/newton

Thin From 40 - 60

Beating the odds and maintaining a healthy figure throughout middle age.

Gaining weight during middle age is only natural, right? Wrong. If you dread the pounds of midlife, cheer up! With the right attitude and an appropriate diet and exercise regiment, you may be able to keep your youthful figure and good health for a healthy start to your silver and golden years.

Weighing Responsibility

Midlife weight gain is unfortunately very common.There are definite factors working against you as you age. Besides fluctuating hormone levels, your metabolism begins to slow down. This means it takes more work to burn the calories you consume. Another problem is that most adults lose between 30 and 50 percent a pounds of muscle each year. The smaller your muscles are, the fewer the calories you are able to burn. Weight gain during your midlife is also a danger to your health as it increases your risks for a range of serious medical conditions from diabetes to heart disease to Alzheimer's disease.

Despite these possible setbacks to maintaining a healthy weight as you age, it is very important to prevent those extra pounds. There are four main reasons why people gain weight during their 40s and 50s: hormones, overeating, lack of exercise, and stress. Though it would be easy to blame weight gain on changing hormones, research has shown that hormones are responsible for only two to five extra pounds. Poor lifestyle choices account for the rest.

Looking for an answer to combat your lack of good lifestyle decisions? It comes down to maintaining a healthy diet, regular exercise, and stress management. In other words, you're going to have to start making good decisions soon.

Eat and Burn

The key to avoiding gradual weight gain is to burn as many calories as you consume. This will probably mean eating smaller portions at meals and including more physical activities in your daily routine. When you eat smaller portions, it is important to make sure you include a balanced diet of high protein foods such as meat, dairy, and eggs, and high fiber foods such as fruits, vegetables, and whole grains. Not only will these healthy foods contribute to your weight control, they will also improve your mood and give you more energy throughout the day.

After watching your calorie intake, you must make sure you burn those calories and speed up your metabolism with aerobic or cardiovascular exercise. The Centers for Disease Control and Prevention recommends a "minimum of 30 minutes of exercise most days to improve health." A good goal would be to burn 400 to 500 calories a day, and here's the good news - it is never too late to begin exercising! Whether walking, swimming, biking, gardening, or weight lifting, find something you enjoy, and make it a part of your everyday routine. Not only will you burn those extra calories, you will feel better about yourself and have more energy to face your day.

Decompress the Stress

A third reason for why people in their middle ages gain weight easily is because of the high level of stress in their lives. When under stress, many people tend to overeat, not exercise enough, or attempt to ease stress through unhealthy behaviors such as drinking or smoking. To manage stress, you must first identify the causes. Then you must take charge of your thoughts, emotions, work schedule, family life, and environment. Aim for a balance of fun, work, and relaxation. For some extra help, find support from a friend, spouse, or therapist to reduce the stress in your life.

No matter how common midlife weight gain seems, it is not necessarily inevitable. You just have to take control. So eat a balanced diet, exercise for your physical and emotional well-being, and reduce the stressors in your life. Then kick back and relax, knowing you won't be another victim of midlife weight gain.

How Your Personality Affects Your Health

Could your personality kill you—or might it make you live longer? Could it give you heart disease, or protect you from illness? Could it push you toward or away from doctor appointments? Personality traits play a distinct role in determining how healthy we are, psychologists say. "Everything is related to everything else. How stressed or angry you are, and how you interact with the world, is contingent in large part on your personality style," says Michael Miller, editor in chief of the Harvard Mental Health Letter. "And that is going to have an enormous impact on your health."

Here's a look at common personality types and traits and how each can help or hurt your health (sometimes both):

Hostile
One of the aspects of the impatient, hard-charging Type A personality that is known to increase heart disease risk is hostility. Hostile people eat and smoke more and exercise less than other personality types, says Redford Williams, head of behavioral medicine at Duke University Medical Center and author of Anger Kills. They're likelier to be overweight in middle age and have higher cholesterol and blood pressure. Williams's past research suggests hostile people are also more likely to develop irregular heart rhythms, and to die before reaching their 50s. Most of these problems can be traced back to elevated levels of the stress hormone cortisol, as well as increased inflammation in the walls of the coronary arteries, which leads to a greater risk of heart attack.

No personality is set in stone, however, and Type A's can be taught how to take the edge off their hostility. Hostile heart patients who attend workshops that teach coping skills, for instance, have a lower incidence of depression and healthier blood pressure than Type A's who don't go. The key, Williams says, is learning how to communicate more clearly and how to control anger and other negative emotions. He suggests asking yourself four questions when you get angry: Is this issue truly important? Is what I'm feeling appropriate to the facts? Can I modify the situation in a positive way? Is taking such action worth it? Meditation, deep breathing, and yoga can damp hostility with a layer of calm.

Impulsive
Because Type A personalities are defined by competitiveness, a drive to succeed, and a sense of urgency, they are prone to take risks and act without thinking, neither of which is likely to improve health. Non-Type A's can be impulsive, too. Such people are often not as well-grounded as others, says Robin Belamaric, a clinical psychologist in Bethesda, Md.: "They'll look at an opportunity that comes along and say, 'Hmm, that sounds like fun,' whereas another, more thoughtful person, will say, 'I'm going to pass, because I'm not sure it's the best idea.' "

Relaxed
If you're a Type B, you roll with the punches. You're relaxed, take life a day a time, and handle stress without cracking. That translates to a higher quality of life and lower likelihood of heart disease—less anxiety strengthens the immune system. The more we chill, the better off we are, says Miller: "You don't want to get locked into a stressful, tense state of mind." Over the long term, he adds, relaxing and managing stress effectively will lengthen your life, help your heart and gastrointestinal system, and just make you feel better overall.

Extrovert
People who are outgoing, involved in their communities, and have strong social connections reap health benefits. An analysis of 148 studies published in the online journal PLoS medicine in July found that on average, adults enrolled in a study with many close friendships were 50 percent likelier to survive until their study ended than were those with few friendships. And a 2009 study published in Perspectives in Psychological Science suggests that social support leads to improved coping skills, healthy behavior, and adherence to medical regimens. Bonding with others also reduces stress and improves the immune system—so making friends and getting involved becomes, in effect, a well-being tonic.

What drives at least some of the health benefits goes beyond biology, Miller says. "It may have to do with the fact that when you're around people, you think, 'Oh, Martha has gone for her mammogram—that reminds me, I should, too.' "

Eager to please
People-pleasers—Type C's—are conforming, passive, and want to accommodate. That can be a good thing when it comes to patient compliance: They're more likely to take the right medicines in the right doses at the right times, for instance—once they see a doctor, that is. Making and following through on appointments can be challenging for Type C's, who tend to accept their fate as inevitable and fall readily into hopelessness and helplessness. That means others must push them to take care of themselves. "They may be less likely to maintain their health on their own," Belamaric says. "If they develop a problem, they may just complain about it, hoping somebody says, 'I have a good doctor, I'll make you an appointment.' "

Some Type C's may be so mired that they don't seek medical attention—even when it's clearly necessary—and slough off preventive behaviors, like watching what they eat. "If they get a serious diagnosis, they may be passive, throw their hands up, and say, 'Well, there's nothing I can do about it, anyway. If it's my time, it's my time,' " Belamaric says.

Stressed and distressed
Type D's—D is for distressed—dwell on negative emotions and are afraid to express themselves in social situations. Compared to more optimistic sorts, a Type D may face three times the risk for future heart problems, according to a recent study in the journal Circulation: Cardiovascular Quality and Outcomes. Type D's also face a higher likelihood of compulsive overeating and substance abuse. "If you're a person who is prone to depression or anxiety, or if you're overly self-critical, there's more of a chance of turning to gratifying behavior to feel better," Miller says.

Optimistic versus pessimistic
Optimism "heavily influences physical and mental health," concluded a study published in May in the journal Clinical Practice & Epidemiology in Mental Health after researchers followed more than 500 males for 15 years. The rate of heart-related deaths was 50 percent lower among optimists than among pessimists. "Optimists have a higher quality of life, and they may be more resilient in the way they deal with stress," Miller says. "So if a problem comes along, they're able to handle it better, and they become less symptomatic." Glass-half-empty types harbor little hope for the future and tend more toward depression and anxiety disorders.

But there's a catch for those at the extreme end of the optimism spectrum: They think of themselves as impervious to risks. Extreme optimists who smoke are the best examples. They believe they won't develop lung cancer. Why give up smoking to prevent a nonexistent risk?

The "self-healing personality"
That is the name Howard Friedman, a professor of psychology at the University Of California-Riverside, attaches to people who are curious, secure, constructive, responsive, and conscientious. These traits translate to enthusiasm for life, emotional balance, and strong social relationships. "Positive emotions buffer hormonal responses to stress," says Friedman, who studies the relationship between personality and longevity. Self-healers, he says, "have healthier behavior patterns: more physical activity, a better diet, and less smoking and substance abuse."

-US News

Does Nutrition Affect Mental Health?

What Effects Does Nutrition Have On Mental Health?

It has been an enduring belief that nutrition plays a significant role in the state of mental health of an individual. But is this true or not?

Mood Swings

Recent as well as previous researches have proven that nutrition (or the lack of it) does have effects on how a person's brain functions, moods and behaviors.

Say for example, a person who has skipped a meal is observably weak, out of focus and irritable. This case worsens when extended to a certain period of time when the person becomes severely moody and indifferent to the demands of his environment thus showing decreased speed in reaction time.

These behaviors occur due to the lack of nutrition supply to the brain. The brain requires high energy and nutrient supply. It comprises, in fact, 20% to 30% of all the energy consumption of the body during rest periods. Thus, any change in diet or nutrition level of the body directly reflects in the mental functioning.

The Redirection Of Energy

Chronic energy deprivation, such as the case of malnourished people, results to the eventual shutting down of the body by decreasing its activities and redirecting all its energy sources towards the systems that require higher energy supply.

This results to altered levels of activities, changes in hormonal levels, lessened immune system efficiency and transport of nutrients and oxygen to certain body parts, all of which could directly or indirectly influence mental health.

People with extremely low nutrition are more likely to become sad, depressed and emotional as compared with those who have adequate nutrition.

Malnutrition In Babies

Newborn babies and fetuses are also susceptible to brain damage if they are subjected to lack of necessary nutrition. The type and degree of damage is dependent on the severity of malnutrition. Also, malnutrition among babies has proven to produce low level of intelligence, cognitive defects as well as functional abnormalities.

Malfunctioning Neurotransmitters

Protein, carbohydrates, lipids and vitamins all have individual effects on the brain. Lack of supply of these necessary nutrients result to alterations in the activities of the neurotransmitters, a chemical component in the brain that transmit one nerve impulse from one nerve cell to another.

Malfunctioning of the transmitters could influence a person's mood, thinking and even sleep patterns. Additionally, deficient levels of nutrition may result to nerve cell damage that could disrupt cognitive and mental functions.

Amino Acids

Neurotransmitters are partly made of amino acids, the building block of protein. Trytophan for example, makes up the neurotransmitter serotonin. If the required amino acid is lacking, the functions of the neurotransmitter could not be executed affecting the normal functioning of the brain.

In case of deficient protein consumption and failure to supply the necessary amino acid to make serotonin, the body would experience low mood and perhaps, aggression. On the other hand, diseases that could cause the build up of certain amino acids could lead to brain damage thus affecting the mental health of an individual.

Dietary Fats

Mood regulation could also be associated with the sufficient intake of dietary fats.

Some studies have yielded inconclusive results on the correlation between serotonin level and intake of Omega-3 Fatty Acids, a certain type of fat found only in white fish to stress and symptoms of Bipolar Disorder(a mood disorder having the representations of both mania and depression).

Directly or indirectly, nutrition has an effect on mental health. Changes in the nutritional intake of a person could lead to alterations in the mental health and vice versa.

-HealTalk.com

Stretch!

Many Americans consider stretching to be placed on the back burner or gotten around to only if all other “more important” exercises have been completed with time to spare. Even others, namely men, have grown up with the misconception that stretching is purely a feminine activity that need not be practiced by themuscle-strengthening male species. The truth is: stretching is at the top of the list when trying to achieve optimum health and mobility. In a basket full of positive physical activities, stretching should be carefully added in a handful of times. Stretching before and after exercise will dramatically increase the benefits your body reaps from getting up and moving about to begin with. There are a few things to remember when considering the effectiveness of stretching.

Perhaps even before performing the actual stretches, it is important to become familiar with the why behind the what. The following can help clarify why stretching is such a valuable exercise within itself. While most exercises put the body at risk of numerous injuries such as tears in the ligaments oftendons, muscle strains, bone fractures, and fatigue, stretching acts in the opposite way. It improves muscle balance around joints and increases the fluidity and range of motion of these surrounding tissues. Stretching also effectively warms these soft tissues up to help prevent such injuries listed above. Stretching also helps increase blood flow and provides increased amounts of much-needed oxygen to all areas of the body. Added benefits are proven to include improved muscle tone, nicer physique, decreased muscle stiffness and cramping, enhanced flexibility, lessened back pain, better overall posture, improved circulation, greater muscle efficiency and ultimately a heighten total body performance. On another level, stretching directly aids in stress management and mental clarity.

There is no question that stretching is directly responsible for a plethora of physical, and even mental benefits; however, it important to perform this activity properly in order to prevent adverse effects. The when and how are very important when engaging in this activity. First of all, it is important to stretch before and after physical exercise. Stretching before the physical exertion of athletic activities, whether it be strength trainingor cardiovascular, is crucial because this is what warms the body up and prepares it to handle the pressure of what’s to come. It is equally important to stretch upon completing your routine exercise in order to relax the stressed muscles and elongate the soft tissues around the joints. Stretching after exercise should quickly follow, performed within ten minutes of completion so as not to let the body cool off. On the other hand, stretching should not commence without at least five to ten minutes of warm-up prior to the start of your exercise. Stretching while the muscles are cold, especially for someone who is not naturally athletic, can lead to adverse affects similar to the injuries stretching is intended to prevent. Even a brisk walk, exaggerated movements,jumping rope or slight jog will warm the body up enough in the beginning to stretch before working out. Also, contrary to what many people have learned, stretching should not be done to a particular count. It should be held until the muscle begins to feel relaxed inside the stretch to ensure maximum results.

It only takes an extra ten to fifteen minutes to stretch properly. Finding the time to stretch shouldn’t be nearly as difficult as actually creating a healthy habit to execute this exercise on a daily basis. But once you are able to discipline your mind and body into practicing this regimen, you will no doubt feel more energized while simultaneously being less burdened by aches and pains. Of all the exercises we push our bodies into, stretching should be at the top…well, the beginning…of our list.

Farmers' Market Picks

Six high-fiber, vitamin-packed foods that deserve a place on everyone's plate.

Whether you're buying because the food is healthier, because it tastes better, or because it's good for the environment, you can't top the produce from a farmers' market. Once you've got your tomatoes, berries, and corn, consider picking up these other fruits and veggies.

Zucchini

How to choose them: Buy smaller ones; bigger zucchinis tend to have seeds that taste like wood chips.

How to store them: Zukes last for up to a week in the fridge. Be sure to toss them in a paper bag first.

How to eat them: "People call zucchini the great pretender because it adapts to nearly any recipe," says Christine Gerbstadt , M.D., R.D., a spokesperson for the American Dietetic Association. Cut the squash lengthwise for a dipable, low-cal snack, or to toss in a stir-fry (cutting it in round slices can leave the center vulnerable to falling out). Raw, it's great in salads. You can also grate it and mix into scrambled eggs, casseroles, even bread or cake.

Rhubarb

How to choose them: "Look for firm, evenly colored red stalks," says Gerbstadt. For convenience, she prefers rhubarb with the greens already cut off.

How to store them: Covered rhubarb will last up to two weeks. If you have spare stalks, dice them and freeze for later.

How to eat them: Although this tart vegetable is most commonly used in pies, you don't have to bake anything to enjoy it. Try a few thin raw slices in salad. Or to make a sauce for chicken or fish, just dice, mix with a bit of water and a sweetener (brown sugar, honey, or a sweeter fruit, like berries), and simmer until the mixture is thick.

Blackberries

How to choose them: Look for firm, dark-colored fruit. You should also always check to make sure that the carton bottom isn't super juicy. If it is, the berries are likely to be moldy or to spoil soon after purchase.

How to store them: Never soak in water; just rinse lightly, drain, and let dry in a colander. Eat within a couple days or they turn to mush.

How to eat them: Devour plain or with Greek yogurt. You can also toss them in salads or cereal, or snack on them instead of candy. For a low-cal, mixer-free cocktail, smash them into a glass and add lime, Equal, and liquor.

Collard or Mustard Greens

How to choose them: Look for large, whole dry leaves without any brown edges or unusual odors.

How to store them: Keep for a few days at most.

How to eat them: Think spinach, but with a lot more bite. The big difference: These greens almost never come prewashed so you'll need to soak 'em in a bowl of cold water and then rinse until clean — just don't do it until right before you're ready toeat. To cook, boil for 20 minutes, or until tender. "Tradition calls for a little bacon or ham flavor, but soy or turkey bacon will work well too," says Gerbstadt.

Crenshaw melon

How to choose them: Pick a melon that has a yellow skin (a greenish tint is ok if you don't plan to eat it for two or three days). Unlike its cantaloupe and honeydew cousins, it doesn't give when you squeeze it, and you can't smell it. The best way to know that a Crenshaw melon is ripe is to choose one that's already been halved and wrapped — you know that it has been tasted for freshness.

How to store them: if uncut, you can keep it in the fridge for about a week; a cut melon will last a few days in the fridge.

How to eat them: Enjoy fresh-cut slices or cut them up and put them in fruit salads or platters.

Edamame

How to choose them: these young soybeans can be sold in the shell or pod, or already shelled (like peas). If you're buying it fresh, avoid soft shells or darkened edges.

How to store them: Edamame will last in the refrigerator for about two to three days after defrosting.

How to eat them: Boil the soybeans in a couple of inches of water for 15-20 minutes, then drain. It's a great snack alternative to chips, and a delicious addition to salads. Edamame is also a unique addition to a multi-bean salad, perfect for summer BBQs

-Men's Fitness

Obsessive Compulsive Disorder

Behind three of the most misunderstood letters in the medical alphabet.

There have been television specials, investigative reports, and criticism of the odd condition known as OCD. If you're unsure what obsessive-compulsive disorder is all about, read on to get a breakdown of what makes this condition so confusing.

O (Obsessive)

Everyone has obsessions. Some are obsessed with success, others with their good looks, and still others are obsessed with certain pop or movie stars. For many with obsessive-compulsive disorder, the obsession they hold takes over their lives. Individuals who suffer with OCD include can be obsessed with a variety of issues, including the following:

• cleanliness
• fear of disease or blood
• fear of certain foods
• fear of environmental hazards
• keeping clothing, cutlery, or other items in perfect order
• saying things with the perfect words and intonation
• remembering significant (and insignificant) events
• personal safety
• fear of being responsible for flood, fire, or other catastrophic events
• fear of losing information, objects, or people
• certain colors
• other thoughts or objects

These obsessions manifest themselves through worry. Lots of worry. When these obsessions go too far, they often turn into a need to act. And that brings you to the next letter in OCD.

C (Compulsive)

Because of the intense obsession that accompanies OCD, the OCD sufferer has a compulsion to do something about it. Without this compulsion, an individual with a certain obsession cannot be classified as suffering from OCD.
Depending on the obsession, the compulsive action can be nearly anything. An individual who obsesses over personal safety may lock and relock a door 5, 10, 20, or 30 times in a row to ensure it is locked properly. A person obsessed with avoiding illnesses may never shake anyone's hand and may avoid leaving his or her house in an effort to stay away from germs that may result in illness.

Someone who is obsessed with sound may spend hours tweaking the volume and various levels on a stereo in an attempt to get a song to sound just right. Regardless of the obsession, the resulting compulsive action can be very intrusive, preventing the OCD sufferer from being able to live an active, happy life.

D (Disorder)

The D in OCD makes it clear that this condition is not a normal part of life. Whereas it is natural for someone to want to be clean, it is out of the ordinary for someone to wash his or her hands multiple times an hour. And while there's nothing wrong with wanting to avoid getting hit by a car, spending all of your waking time thinking of ways to stay out of the path of oncoming traffic is not healthy.

Since OCD is indeed a disorder, it should not be dismissed as something that is simply in an individual's head. Instead, it should be approached as a medical malady that requires medical attention by a highly trained specialist. With the use of behavioral therapy, cognitive therapy, and medication, individuals with OCD can come to grips with their conditions and learn how to better live with OCD and fend off the obsessions and compulsions that make up OCD.

OCD Vs Quirks

Nearly everyone has strange little habits that could appear to be the result of obsessive-compulsive disorder. Your best friend has to have CDs lined up in alphabetical order. Your son wants the peanut butter spread perfectly even on the bread. And you insist on washing your hands before and after going to the grocery store.

However, none of these indicate OCD unless you, your best friend, or your son become anxious about the CDs, peanut butter, or hand washing to the extent that none of you can perform other activities until the CDs are lined up, the peanut butter is just right, and your hands are washed. Until then, you're all just a bit quirky, which is perfectly normal.