A Psychologist's Secrets To Making New Year Resolutions Stick

1. Clearly define your goals. Many people in the spirit of New Year’s loudly proclaim, “This is the year I’m going to finally get in shape.” But what does that mean? Do you intend to lose a certain number of pounds? Reach a body-fat percentage goal? Run three miles without rest? Bang out 10 pull-ups? Goals need to be specific, measurable, achievable, relevant and time-bound (SMART). The first step to behavior change is to clearly understand what “it” is.

2. Track your progress. “If you can measure it, you can change it” is a fundamental principal of psychology. These measurements will be a source of motivation as you reflect on where you started and where you are. They will also help you to identify plateaus or “sticking points” in your progress so you can adjust your efforts.

3. Have patience. You must set realistic goals and realize that progress is never linear. Some people will see rapid gains only to hit resistance later in their efforts. For others, initial progress may be painfully slow but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time.

4. Publicize your goals to friends and family. As embarrassing as it might be to announce your specific resolution to the world, social support is critical. Yes, it takes some personal courage and vulnerability to share something that you might actually fail at, but to dramatically increase your odds of success you’ll want support from those around you.

5. Put it on your schedule. How often do you hear people say they can’t “find the time” to do something. Nobody finds time. We all choose to spend our time the way we do—whether that’s eating junk food or going to a spin class. Make your new goals a priority and actually schedule them into your calendar. If you have a fitness goal schedule time for your workouts. If you want to declutter, schedule time to clean out your closet on your calendar. If you want to save money, put in a weekly budget review onto your Sunday afternoons. Think of these time blocks as important appointments—just like an appointment with a doctor. Don’t automatically schedule something else over them. That which is scheduled gets done.

6. Stop “all or nothing” thinking; it’s better do something than nothing. Are you guilty of “all or nothing” thinking? Do you ever think, “Well, I might as well get dessert since I already ate those French fries?” And then, “I blew my diet last night so I’ll just restart it next week.” The difference between doing something rather than nothing is huge. If you don’t have a full hour to workout at the gym, just decide to make it the best 20-minutes you can. If you have a slight cold or minor injury, decide to just walk the track for a couple miles. If you have a financial emergency and can’t save your full 10% this month, just save what you can. The bottom line is, any effort towards your goal is better than no effort.

7. Get up, when you slip up. None of us are perfect. As the great Vince Lombardi said, “It isn’t whether you get knocked down, it’s whether you get back up.” Resiliency is the key. Don’t turn relapses or temporary failures into total meltdowns or excuses for giving up. Instead, just acknowledge the mistake and recommit to the path.

Achieving our goals isn’t about willpower. It’s about developing the right skills and strategies that, with patience, will lead to success. Keep these seven secrets in mind in 2016, and you’ll join the elite 8% who will be celebrating their success later in the year.

Boost Your Fiber Intake

Consume as many fruits and veggies as possible. 

The superstars for fiber content include berries (raspberries #1), snow peas, apples, canned tomato products, pumpkin, cauliflower, avocado, spinach, asparagus, broccoli, carrots, Brussels sprouts, sweet potato, okra and winter squash.

Eat more beans – strive for one serving daily. 

Measure for measure, beans provide more fiber than any other food (about 3-4x more than fruits/veggies). All of them are fiber superstars so choose what you enjoy the most. Don’t forget about bean dips like hummus which are delicious!

Make a high fiber cereal (at least 5 grams per serving) a part of your daily breakfast. 

There are at least 30 varieties/brands now available that fit the bill. Personally, one of my breakfasts of choice includes 1 cup mixed – fruit usually berries/apples (7 grams fiber), ½ cup high fiber cereal (5 grams fiber), ½ cup of Greek-style plain yogurt (2 grams fiber) and 2 tablespoons of wheat germ (2 grams fiber).

Eat physically intact whole grains– brown rice, oatmeal, quinoa, barley, farro, etc vs. their refined, processed white counterparts.

Substitute 100% whole grain bread, crackers, etc., for their refined counterparts.Numerous brands are available. Check out the newer 100% whole grain crackers – Multigrain Wheat Thins, Triscuits, Ak-mak, Kashi Heart to Heart etc. Many provide 3 grams of fiber per serving.

Choose multigrain pasta over regular. I love the taste of Barilla Plus.

Include more physically intact whole grains—brown rice, oatmeal, quinoa, barley, farro, black rice, etc.  To get the most health and metabolic benefits from the fiber you eat, you need to have an abundance of good bacteria residing in your colon. Here are the key strategies for establishing and maintaining a robust supply of fat-fighting beneficial gut bacteria.

Eat an abundance of plant-based, high fiber foods as noted above. 

Good bacteria “feed” off of fiber and the more real–food fiber you eat, the more good bacteria you will have in your gut. This is THE MOST POWERFUL and EFFECTIVE of all five of these strategies. Honestly, if you do not eat an abundance of fiber, success is IMPOSSIBLE.

Include probiotic foods regularly in your diet. 

Yogurt, kefir, tempeh, sauerkraut, kimchi, and any other “fermented” foods that contain live bacteria.

Do not take antibiotics unless medically indicated. 

And if you must take an antibiotic, be sure to take a daily probiotic supplement as directed (they are over-the-counter) while you are on the antibiotic and for two full weeks thereafter.

Get out in nature and get dirty. The soil contains an entire ecosystem of good bacteria. Gardening is highly recommended, especially vegetable gardening!

Consider a regular, daily supplement of a high quality probiotic.

Probiotics are measured in CFUs (Colony Forming Units). This number should be prominently displayed on the front of box or bottle you are looking at. You want to find a probiotic that has a range between 3-50 billion CFUs that specifically fits your unique digestion.

The lower end of the range, 3 billion CFUs, is what we would call a daily maintenance product. This potency would be well suited for a person with an otherwise healthy digestive system that needs to replenish the probiotics lost daily due to modern living.

Keep Your Health In Check During The Holidays

FILL YOUR PLATE WISELY

While, yes, it’s extremely hard to resist piling a little bit of everything onto your plate, try to be a bit more thoughtful about what you choose. Do you really want that sweet potato casserole? If your taste buds don’t light up at the thought, then skip it, move on to the next dish and ask yourself the same question. If you fill your plate with only the foods you love, your meal will be all-around more satisfying and less shame-inducing.

BE SMART ABOUT YOUR COCKTAILS

The holiday season isn’t exactly the kindest to our bodies. Between helping ourselves to endless desserts and nonstop trays of finger food, it’s no wonder that our stomachs feel bloated. To combat the gluttony, we recommend serving a refreshing yet healthy cocktail. 

- 1 oz Skinny Triple Sec

- 1 oz Tequila

- Juice of half a grapfruit 1/3 cup

- Juice of half a lime

- 1/2 cup sparkling water

Your guests definitely won’t complain about going back for seconds.

EXPLORE NEW EXERCISE OPTIONS

Right now, your usual workout probably feels stale, which makes it that much harder to stay on track. So sign up for something new instead. In addition to helping you work off all that pie, a challenging exercise that requires a lot of focus will clear your mind and put you in a better mood.

TAKE A PROBIOTIC

In an effort to increase your digestive health (and boost your immunity), take a probiotic supplement. All the good bacteria from the probiotic will balance out the bad and keep your gut in good shape. And, given all the excess food, we welcome these little guys with open arms.

DON’T FORGET ABOUT YOU

Between hosting and parties and presents, we often put ourselves second to friends and family. While totally honorable, your selfless nature can take a toll on your mental and physical health, so make it a point to do at least one thing that brings a quiet smile to your face each day. Take a solo walk around the neighborhood or bring your favorite book to a local coffee shop, just for an hour. You deserve a little me-time.

Massage Therapy Can Relieve Headaches

Since many tension headaches and migraine headaches are accompanied by neck pain, headache sufferers find that manual therapies such as massage offer relief from headache pain and related symptoms. Because massage therapy relaxes tense muscles, relieves muscle spasms, improves blood flow and aids relaxation, it can be helpful for relieving the pain of both tension and vascular headaches.

Types of Headaches: Muscle Tension and Vascular Headaches

The most common types of headaches are muscle tension and vascular headaches. Muscle tension headaches produce dull, constant pain on both sides of the head and may also involve an aching neck or sensitive scalp. They generally start slowly and can last from hours to days.

Muscle tension headaches are sometimes called muscle contraction headaches because it is the tightening of the muscles of the head, face and neck that causes the pain. This is why tension headache sufferers often describe their pain as a “vice-like grip” at their temples or as tightening bands around the forehead or along the base of the skull.

Vascular headaches are the ones many people describe as “pounding” or “throbbing.” They occur when the blood vessels that supply the brain and the muscles in the head swell and constrict. Vascular headache pain intensifies with physical activity and typically lasts from 4 to 72 hours. It may be associated with other symptoms such as vision problems, extreme sensitivity to light, and nausea. Migraines, cluster headaches and headaches that result from high blood pressure are all examples of vascular headaches.

How Does Massage Therapy Relieve Headaches?

Massage therapy helps to relieve both types of headaches by easing muscle tension, relieving muscle spasms, releasing shortened muscles and relaxing tension held in the muscles of the head, shoulders, and neck. When muscle tension eases, there is less pressure on the nerves and blood vessels that supply them. Oxygen-rich blood circulation improves, which also relieves pain. Massage therapy not only helps the muscles of the body to relax but also effectively reduces the anxiety and mental stress that can cause or exacerbate headaches. Regular, ongoing massage therapy can also help to prevent headaches by helping to reduce overall stress and the muscle tension that can trigger headache pain and by helping to maintain emotional balance.

What Is Massage Therapy?

Massage therapy is a form of bodywork. It is “touch,” or manual, therapy in which various parts of the body are rubbed, pressed, kneaded, stroked and tapped. Massage has a demonstrated ability to help relieve physical and emotional tension and stress and to improve circulation throughout the body.

Different Types of Massage for Different Types of Headaches

Because headaches often result from or involve pain referred from problems associated with the bones and muscles in the neck, shoulder, and back, massage focusing on the cervical spine (the vertebrae in the neck behind the skull) can help to relieve headache pain. Shiatsu massage, a Japanese technique in which pressure is applied with the fingers, thumbs and palm to acupuncture points, also may help to reduce headache pain. Another therapeutic touch technique that seems to help headache sufferers is known as the Trager Approach. It uses massage to stretch muscles and joints and promote relaxation.

Some tension headaches may be relieved by a specific form of massage therapy called trigger point therapy (TrP). Trigger point therapy is the application of pressure to specific points such as along the trapezius muscles (the muscles extending from the base of the skull to mid-back located along the spine) and sternocleidomastoid muscles (muscles on either side of the neck). This pressure interrupts the nerve signals that not only cause the headache pain but also create the trigger point. This therapy aims to relieve pain and to re-educate the muscles so they assume healthy positions and postures that do not generate pain.

What Causes Headaches?

In general, it is difficult to pinpoint the precise cause of an infrequently occurring muscle tension or vascular headache, but sometimes the anatomy of the headache—how it starts, where the pain is felt, and how long it lasts—provides valuable clues about its source.

It was once believed that there were only two simple origins of headaches. Vascular headaches, such as migraines, occurred when blood vessels that supplied the brain and muscles of the head and neck dilated or were constricted. Tension headaches were thought to result from the tensing and contracting of muscles of the head, face, and neck in response to physical stress, such as injury or emotional distress.

Today, it is understood that there are complex chemical changes in the brain associated with headache pain. Tension headaches are associated with neurochemicals in the brain —varying levels of serotonin, endorphins and other chemicals that serve as neurotransmitters (substances that nerves use to send messages to one another) helping nerves to communicate.

These chemical changes observed in headache sufferers may cause, or be caused by, muscle tension. It is possible that tensed muscles in the neck and scalp may trigger a headache in someone with altered neurochemical levels or, on the other hand, the neck and scalp muscles may be tensing in response to these neurochemical changes. The rise and fall of these chemicals are thought to not only activate pain pathways to the brain but also interfere with the brain's own capacity to suppress the pain. Massage therapy can effectively ease the muscle tension that causes headaches.

Benefits of Pilates

Athletes are constantly striving to find the appropriate balance within their bodies so they may continue to progress in their training. Injuries and mental burnout can inhibit the athlete’s ability to consistently train and progress, resulting in a loss of precious time towards improvement. Athletes of all walks of life are turning to Pilates to offset these challenges by balancing strength, flexibility, and mental prowess.

Physical Benefits

Athletes work their bodies, very often strenuously, through specific planes of motion depending on the sport. The repetitive motions of many sports very often puts the body at risk for muscular imbalances, which could eventually result in injury. Pilates encourages an individual to utilize both the superficial and deep muscle groups, resulting in appropriate balance in strength and flexibility. Overall body awareness and balance can improve with a better sense of where the body is moving in space-an important skill to have for appropriate technique in any sport.

Mental Benefits

An important component to both training and performance that all too often can be overlooked is the mental component of the sport. A large range of sports take an incredible amount of focus, persistence, patience, and adaptability. An athlete can be in the best shape of his or her life, but if on race day their head is not it, neither will their body be. Pilates improves mental focus by utilizing both the breath and the body as an anchor for the mind. The practitioner becomes more aware of their own thoughts as they improve their ability to be fully present with their body and breath. Pilates teaches the individual to stay calm, focus, and breathe and athletes can certainly take these skills with them into their sport when the going gets tough.

The safest way to take the body into a more intense range of motion is through supported stabilizing strength. Athletes in particular should support any deep stretches with strength, as there may already be vulnerable muscular imbalances resulting from the repetitive nature of their sport.

Ways To Show Your Gratitude

Send a holiday care package to a soldier abroad

Our service men and women who are out of the country during Thanksgiving often long for the comforts of home. By sending a care package through Any Soldier, you can show them your gratitude for their duty and make them feel loved. Any Soldier has provided care packages to 96,371 service members and has an extensive list of popular products  that have been requested by soldiers if you need ideas for what to include in your package.

Deliver a Thanksgiving meal to housebound neighbors

Don’t forget seniors or the seriously ill during this holiday. By volunteering with a local Meals on Wheels Program to bring a hot dinner to those who may not be able to join family or friends. They’ll appreciate the food and, more importantly, the time you share with them at their homes.

Feed families with pocket change

According to a recent government report, 49 million Americans went hungry last year, so you can bet that many families are facing slim pickings for Thanksgiving this year. Help change this by participating in Feeding America‘s Thanksgiving Feast for 9 Million. By donating $1, you can provide seven meals this holiday, and $50 will provide 350 meals for hungry families.

Run a “Turkey Trot”

All over the country this Thanksgiving, companies and nonprofits are hosting 5k races to benefit local charities and good causes. San Francisco’s fun run will benefit a local high school’s Track & Field team and Ann Arbor’s will benefit local animal shelters and community groups. The bonus? Most of these races are Run/Walks that encourage full family participation and you can work off some of dinner before you even sit down at the table. Runs are planned for on and around Thanksgiving day and some require advance registration, so be sure to mind the rules specific for your area.

Pledge to Give 29 Things Away

Thanksgiving is a perfect time to sign up for the 29-Day Giving Challenge, a commitment to give something away each day for 29 days. It can be a tangible object or something as simple as a compliment. The goal is to make giving a habit and share your stories with others who might be inspired. Each month, 29Gifts features a different cuasef, so if you get stuck one day there are plenty of ideas ready to go.

Serve Thanksgiving Dinner at a Homeless Shelter

All the donated food that is raised during Thanksgiving time has to have willing hands to help cook it. Lend yours by volunteering this thanksgiving at a homeless shelter to prepare and dish up a meal with all the trimmings for those who don’t have a home to go to this Holiday. The National Coalition for the Homeless has a searchable directory to find homeless shelters in your area.

Sponsor a Family in Need

Thanksgiving is only one day out of the year that U.S. families go hungry. Why not do a little to help one family a lot during the whole year? Family-to-family.org can help you connect with individual families that you can help by providing food, clothing and other necessities throughout the year. Or, open a family-to-family branch in your area.

For more information on how to sponsor a family in your area, you can watch a step-by-step “How To” from Create The Good

Tweet your thanks on Tweetsgiving

Between November 24 and 26, Epic Change encourages social media users to share their gratitude both on and offline by participating in TweetsGiving. Share what you’re thankful for via Twitter, your blog, Flickr, Facebook, YouTube, or blip.fm with the #tweetsgiving tag and a $10 donation. This year, they hope to raise $100,000 to build an educational facility in Arusha, Tanzania, and fund future Epic Change projects.

Sign the Charter for Compassion

In February 2008, former nun Karen Armstrong won the TED Prize and asked for the help of others to create, launch and promote an international Charter for Compassion. Thousands of people contributed to the creation of the multilateral Charter to promote compassion across cultural and religious boundaries. By signing the online document, you agree to live by and encourage the “golden rule” by treating everyone in this world with compassion and respect.

Foods To Pack On Muscle

EGGS

The Perfect Protein 

How they build muscle:  The protein in eggs has the highest biological value—a measure of how well it supports your body's protein needs—of any food, including our beloved beef. Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits. 

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won't increase your risk of heart disease.) 

How they keep you healthy: Eggs are vitamins and minerals over easy; they're packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc. 

ALMONDS

Muscle Medicine 

How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that's best absorbed by your body. That matters to your muscles because vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts. The fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing. 

How many almonds should you munch? One to two handfuls a day should do it… as long as you stay within your caloric range for the day. 

How they keep you healthy: Almonds double as brain insurance. A recent study published in the Journal of the American Medical Association found that those who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E. 

SALMON

The Growth Regulator 

How it builds muscle: It's swimming with high-quality protein and omega-3 fatty acids. Omega-3's can decrease muscle-protein breakdown after your workout, improving recovery.  This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff. 

How it keeps you healthy: By reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks. 

YOGURT

The Golden Ratio 

How it builds muscle: Even with the aura of estrogen surrounding it, yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth.

Buy regular—not sugar-free—with fruit buried at the bottom. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing postexercise protein breakdown. 

How it keeps you healthy: Three letters: CLA. Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat.

BEEF

Carvable Creatine 

How it builds muscle: More than just a piece of charbroiled protein, beef is also a major source of iron and zinc, two crucial muscle-building nutrients.  Plus, it's the number-one food source of creatine—your body's energy supply for pumping iron—2 grams for every 16 ounces. 

For maximum muscle with minimum calories, look for "rounds" or "loins"—butcherspeak for meat cuts that are extra-lean. Or check out the new "flat iron" cut. It's very lean and the second most tender cut of beef overall. 

How it keeps you healthy: Beef is a storehouse for selenium. Stanford University researchers found that men with low blood levels of the mineral are as much as five times more likely to develop prostate cancer than those with normal levels. 

OLIVE OIL

Liquid Energy 

How it builds muscle:  The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient.  In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness. 

And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible; it has a higher level of free-radical-fighting vitamin E than the less chaste stuff. 

How it keeps you healthy: How doesn't it? Olive oil and monounsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis. 

WATER

The Muscle Bath 

How it builds muscle: Whether it's in your shins or your shoulders, muscle is approximately 80 percent water. Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle. 

Not sure how dry you are? "Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost.

How it keeps you healthy: Researchers at Loma Linda University found that those who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer. 

COFFEE

The Repetition Builder 

How it builds muscle: Fueling your workout with caffeine will help you lift longer. A recent study published in Medicine and Science in Sports and Exercise found that those who drank 2 cups of coffee a few hours before an exercise test were able to sprint 9% longer than when they didn't.  It is believed the caffeine directly stimulates the muscles. 

And since sprinting and weight lifting are both anaerobic activities—exercises that don't require oxygen—a jolt of joe should help you pump out more reps. Skip it if you have a history of high blood pressure, though. 

How it keeps you healthy: Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson's disease than nondrinkers. 

Staying Fit Heading Into The Holidays

No matter who you are, the weight-gain cycle can easily continue throughout the winter months, and by spring you can have 5-10 lbs to lose. Hold that pace for a decade and you will have gained 50-60 lbs. This is the way weight gain occurs - slowly, over the years.

The good news: While it can take a few to several years to gain 50-60 lbs, it can only take 6-12 months to lose it. So, when I feel the urge to write the annual "Holiday Weight Gain Article," next year, perhaps I can feature the success stories of last year instead of trying to scare people into exercising and eating from healthy food plans.

Without a lifestyle change, including daily exercise and proper food habits, the annual 1-2 lbs of weight gain can lead to obesity, which gives you a higher chance of contracting other related health problems such as hypertension, stroke, and diabetes.

So how can people avoid adding holiday weight? Healthy food choices and more exercise - and a few extra tips:

1) Walk More

When safety is not an issue, try to walk further than normal when going about your normal routine. Burning a few more calories by walking is one of the easiest ways to take off that extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories. That equals a cookie or soda in calories!

2) Get a Jump on Training

Resistance training will add muscle mass that in turn will burn more calories throughout the day.  Get a jump start on your RT before the holidays start.  A great idea is to include one more extra day of training a week to your regular training schedule.  Including HIIT training will also be very beneficial… it burns a great amounts of calories in a short amount of time. 

3) Continue to Drink Water

Water is going to naturally help you avoid eating as much if you drink a large glass 20-30 minutes prior to having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that will often take care of the food yearning. This is not skipping a meal - just a way to work through temptation. An optimal level of water per day - as stated by the National Institute of Health - is 1/2 to 1 gallon a day. Add one extra glass (8oz) of water per every 10 lbs over weight too!

4) Eat Slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful.  It works and will allow the "hungry- full" response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. Stay away from buffet tables at parties and use smaller plates when selecting foods.

5) Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean - this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? Not tasty!

6) Cardio Ideas

You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardio-vascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the theoretical formula - 220 - age = max heart rate

The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home, or at the gym if you choose. So on days when time is critical, get your cardio done or make those days one of your rest days (1-2 per week).

Powerful Benefits of Pumpkins

Health Benefits

Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene. 

Beta-carotene is a powerful antioxidant.  It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

Pumpkins are also a powerful source of fiber.

They have demonstrated the following health benefits.

Regulating Blood Pressure

Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.

Studies suggests that consuming enough potassium may be almost as important as decreasing sodium intake for the treatment of hypertension, or high blood pressure. Decreasing sodium intake involves eating meals that contain little or no salt.

Increased potassium intake is also associated with a reduce the risk of stroke, protection against loss of muscle mass, and preservation of bone mineral density.

Reducing the risk of cancer

Research has suggested a positive relationship between a diet rich in beta-carotene and a reduced risk of prostate cancer.

Beta-carotene has also been shown to hold back the development of colon cancer in some of the Japanese population.

Pumpkins contain a wealth of antioxidants. Vitamin C, vitamin E, and beta-carotene have been shown to support eye health and prevent degenerative damage.

A cross-sectional study of older African-American women showed that eating 3 or more fruit servings per day was associated with a decreased risk of age-related macular degeneration. It also led to slower progression of the disease.

Combating diabetes

Pumpkin helps to control diabetes.

The plant compounds in pumpkin seed and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose.  They may be associated with a lower risk of Type 2 diabetes, but this effect is not consistently demonstrated.  However, the compounds have such an impact that researchers suggest that they could be reworked into an anti-diabetic medication, though further studies are needed.

Daily fiber content

Pumpkins are a fantastic source of fiber. People in the United States (U.S.) do not consume enough fiber, with an average daily intake of just 15 g. The recommended daily fiber intake of is between 25 and 30 g.

Fiber slows the rate of sugar absorption into the blood, as well as promoting regular bowel movements and smooth digestion. A healthful fiber intake can also help reduce the risk of colon cancer. 

With nearly 3 grams (g) of fiber in cooked, fresh pumpkin and over 7 g in canned pumpkin, adding a serving of pumpkin to the daily diet can help supplement the fiber shortage in the average American diet.

Immune health

Pumpkin can protect immunity.

Pumpkin pulp and seeds are high in both vitamin C and beta-carotene. These offer a boost to the immune system using a powerful combination of nutrients.

Beta-carotene is converted into vitamin A. This triggers the creation of white blood cells that fight infection.

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains: 

• 1.76 g of protein

• 2.7 g of fiber

• 49 calories 

• 0.17 g of fat

• 0 g of cholesterol 

• 12.01 g of carbohydrate

This amount of pumpkin also provides: 

• more than 200 percent of the recommended daily allowance (RDA) of vitamin A

• nineteen percent of the RDA of vitamin C

• ten percent or more of the RDA of vitamin E, riboflavin, potassium, copper, and manganese

• at least 5 percent of thiamin, B-6, folate , pantothenic acid, niacin, iron, magnesium, and phosphorus

Preparing fresh pumpkin at home will deliver the most benefits for your health, but canned pumpkin is also a great choice. Pumpkin retains many of its health benefits it the canning process.

Steer clear of canned pumpkin pie mix. This is usually placed next to the canned pumpkin in grocery stores, and is sold in a similar can. It contains added sugars and syrups.

Canned pumpkin should have only one ingredient: Pumpkin.

Powerful Benefits of B12 Shots

#1. Increases your energy levels & fights fatigue

One of the most common symptoms of B12 deficiency is increased fatigue or lack of energy levels. 

What's interesting is that we know why this happens:

Vitamin B12 (along with other B vitamins) is required for proper energy production in your mitochondria.

Recall from basic biology that your mitochondria produce "energy" for your body in the form of a molecule called ATP  (adenosine triphosphate).

The number of mitochondria in your cells and muscles and how effective they are working determine your subjective sense of "energy". 

Anything that lowers energy production in the mitochondria may manifest as fatigue.

In addition it has been shown in studies that supplementing with B12 can increase energy levels.

This is why vitamin B12 is put into "energy drinks" and other supplements that are meant to boost vitamin B12. 

But here's the most important part: 

One of the main reasons for Vitamin B12 deficiency is due to malabsorption of vitamin B12 in our GI tract. 

So basically you can be consuming B12 in your diet (or even taking supplements with B12) but not actually absorbing it. 

This is why one of the main benefits to taking B12 shots is increased energy levels. 

By taking a shot you are bypassing the GI tract and allowing for 100% absorption into the body straight into the cells (which is where B12 has its action).

If you are taking Vitamin B12 supplements and not feeling any different than it may be due to a lack of absorption.

#2. Improves your metabolism

Another very important benefit of vitamin B12 supplementation is an increase in basal metabolic rate or metabolism. 

Your metabolism is the most important factor when it comes to determining your weight.

Your metabolism represents the amount of calories that you burn while at rest and represents around 90-95% of all calories that you burn in any given day. 

The problem here is that most of you are walking around with a slower than normal metabolism due to a variety of factors.

Low vitamin B12, low mitochondrial energy production, low thyroid hormone, a history of recurrent dieting, etc. have all been shown to slow down your metabolism.

So instead of burning, let's say, 2,000 calories per day - you may only be burning 1400-1500 calories per day if your metabolism is only functioning at 75% of normal.

Obviously with a metabolism that slow it will be VERY difficult to lose any weight.

Vitamin B12 is one of those nutrients that can affect your metabolism and here's how:

We've already established the importance of normal mitochondrial energy production in the first section, but what you probably didn't realize is that your mitochondria also help set your basal metabolic rate. 

The amount of energy that you produce in your mitochondria helps set your metabolism for your entire body. 

More energy production = more energy available for use = higher energy burn = more heat production and more calories burned overall

So if you have sub optimal Vitamin B12 levels or high levels of fatigue your metabolism may be slower than normal. 

If this reduction in metabolism is due to low levels of B12 then B12 shots can improve your metabolism.

#3. Helps with weight loss

B12 shots don't directly result in weight loss but they do in an indirect way. 

Let me explain:

Some of the benefits (including those we've already discussed) of B12 shots include:

• Better sleep

• Higher metabolism

• More energy

• Increased mood

What's interesting is that all of these "lifestyle" factors influence how and if your body will lose weight and burn fat mass. 

For instance:

Lack of sleep has been shown to increase your risk for developing obesity by increasing your blood sugar.

Likewise a slow metabolism can help predict weight gain long term (especially after weight loss). 

Low energy levels make exercise difficult and it has been shown to increase your risk for gaining weight.  

Low B12 is also associated with depression which is directly associated with weight gain and obesity.

All of these are intuitive and shouldn't come as a shock to you, so it also shouldn't come as a surprise to know that if you can improve these factors then you can help your body with weight loss.

Make sense?

Vitamin B12 shots can help improve your sleep, increase your energy, normalize your metabolism and improve your mood.

ALL of these factors may indirectly influence your ability to lose weight and may explain why patients who use vitamin B12 shots usually report some degree of weight loss. 

Vitamin B12 shots can also be combined with lipotropic supplements to further help boost weight loss.

Lipotropic vitamins and nutrients directly help your body burn fat and break down adipose tissue which results in fat loss.

But this effect is different from how vitamin B12 itself is working to help with weight loss in your body.

The lipotropic that can be combined with B12 shots include: Methionine, Inositol and Choline.

#4. Helps improve sleeping patterns & circadian rhythm

Another VERY important, and often under appreciated benefit of methylcobalamin is how it affects your circadian rhythm. 

Your circadian rhythm is the process that helps regulate the quality and depth of your sleep (among other factors) which can directly influence your mood, energy levels and weight.

Studies have shown that methylcobalamin (NOT cyanocobalamin) can improve this rhythm.

It should be noted that this study compared the effects of cyanocobalamin to methylcobalamin and found that methylcobalamin is the only form of vitamin B12 to have this effect. 

Both cyanocobalamin and methylcobalamin are forms of Vitamin B12 but they are not created equal.

Cyoanocobalamin is considered the cheaper and less effective form of B12.

Compared to methylcobalamin which comes premethylated and ready for processing in your body and mitochondria.

If you get B12 shots make sure that you are getting methylated B12 for best results.

If you are having sleep issues including: difficulty falling asleep, difficulty staying asleep, problems getting tired at night or low energy levels then you may be experiencing problems with your circadian rhythm. 

Taking methylcobalamin B12 shots may improve this rhythm and help increase your energy and (as discussed above) help with weight loss. 

#5. Increases concentration & mood

Is your mood down? or are you feeling more "depressed" than usual?  You aren't alone.

We have record numbers of patients taking anti-depressants for "depression" in hospitals and in the community.

Depression by itself isn't a diagnosis but a sign of something else going on in your body.

This may include nutrient deficiencies, high levels of inflammation, lack of exercise, weight gain, etc.

No matter how you look at it there are at least 50+ known causes of depression out there.

One of the main, and most well known, is low levels of Vitamin B12.

It has been shown that vitamin B12 can help increase your mood and fight off depression.

What's great is that B12 can be used in conjunction with other therapies for B12 and can augment your results to help increase your mood quickly.

Likewise B12 has also been shown to increase concentration  which may reduce symptoms such as inability to focus on projects and tasks. 

#6. Boosts your immune system

Vitamin B12 also plays a critical role in your immune system. 

Supplmentating with methylcobalamin (not cyanocobalamin) has been shown to restore abnormalities in the CD4/CD8 T cell ratio.

These factors are very important for fighting off viruses and bacteria that come into contact with your body. 

Changes in this ratio increase your risk for developing certain infections and may reduce the ability of your body to effectively get rid of this infections.

This may result in patients who get sick frequently or who stay sick longer than normal.

The exact mechanism of how B12 interacts with the immune system isn't well understood but it has been shown that low levels impact the body's ability to fight off various infections.

If you have issues with immunity then it would be worth evaluating your B12 levels to see if they might be contributing.

#7. May increase hair growth or stop hair loss

It turns out that there are several nutrients that required for optimal hair growth and Vitamin B12 happens to be one of them. 

If you are having issues with hair loss or your hair is thinning then read on...

In order for proper hair growth to continue and be optimal you need hight enough levels of Vitamin B12, ferritin and hemoglobin.

Deficiencies in any one of these nutrients may result in a reduction in hair growth or even hair loss.

While it is true that many factors (including hormones) influence your hair growth/hair loss, it is worth noting that vitamin B12 plays a special role.

I would never recommend that you take only B12 if your hair is falling out, but taking B12 with other supplements to boost hair loss is a great idea and can be very beneficial.

If you want to use B12 shots you need to make sure you are getting high quality, pharmaceutical grade B12 in its methylated form: methylcobalamin.

You will also need to make sure you get a high enough dosage and make sure the dose isn't watered down or lower than normal.

That generally means at least 5,000mcg of methylcobalamin taken once per week.

Some places will dilute the concentration or use cyanocobalamin because they are cheaper, so make sure you get high quality ingredients.

Taking Vitamin B12 is very safe. 

There is a small risk of developing redness at the injection site but it can be minimized by using proper techniques and making sure to use an antiseptic prior to application.

Vitamin B12 is a water soluble vitamin which means that high levels in the blood will be urinated out.

There is no real risk of developing Vitamin B12 toxicity unless you have chronic and severe kidney function (meaning your urination isn't normal).

Outside of these issues vitamin B12 shots are very well tolerated.

Most patients will need 1 shot every 7 days.

In some cases supraphysiologic dosages may be necessary.

That means some patients may need an injection every 5 days instead of every 7 days.

Taking B12 shots may result in a dramatic improvement in your symptoms and can help in a variety of ways. 

The most common benefits of taking B12 shots include:

• Increased energy

• More weight loss

• Better mood and increased concentration

• Better sleep

• Hair growth

• Better metabolism

These are not the only benefits of B12 shots, but just some of the more common. 

It's also important to realize that B12 shots provide more benefit than taking oral supplements alone.

This has to do with various issues regarding absorption of B12 in the gastrointestinal tract.

Taking B12 shots allows for 100% absorption directly into the tissues. 

What Your Personal Trainer Wishes You Didn't Do

Read on for the six biggest faux pas that are could be driving, your personal trainer crazy but are also hampering your fitness progress.

1) Withholding Health Information

Are you on any medications? Did your recent bone scan reveal thinning bones? Did you injure your knee or have back surgery five years ago? Even if your health care provider has cleared you to exercise, your trainer needs to know these important health facts to keep you safe. Medications can affect your heart rate; doing certain moves when you have osteoporosis can make your condition worse; and prior injuries or surgeries can also affect your workout prescription. Even if your trainer hasn't asked, it's up to you to fess up and tell-all when it comes to your health. Don't worry: Like health care providers, trainers must abide by codes of conduct and keep your health status confidential.

2)Complaining

No one likes a complainer and, including a personal trainer. You see, to a personal trainer, complaining doesn't make sense. If you're paying someone to work you out and push you, then you have to expect to be worked out pretty hard. And why would you want to complain and impede your progress? In fact, complaining takes up precious time that a trainer can use for explaining proper form for an exercise or for general dietary advice. You wouldn't want to miss that important information, would you?

3) Making Excuses

Many people are busy and have trouble fitting in exercise. But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. Be honest as to why you missed a workout or what drove you to overeat. If a trainer doesn't know the full scope of your situation, then how can he or she help you? And, for most of us, let's be honest - excuses are what has kept us from reaching our full potential. It's really in your best interest to fess up as to why you did or didn't do something. It's all part of the learning process.

4) Lying

This point is closely related to "making excuses" except instead of saying that your dog ate your workout plan, you fib that you skipped a third glass of wine after dinner or you really did squeeze in that circuit workout—when you didn't. Personal trainers get it. No one wants to look bad or let down their trainer, but it's essential to tell the truth.

A good trainer is constantly modifying your workout plan to fit you. And if you're not telling the truth about your workout or eating plan, then a trainer isn't going to be able to adapt your fitness plan accordingly. And at the end of the day, you're paying a trainer to help you reach your goals, so by lying, you're the one you have to face at the end of the day.

5) Talking Too Much (Or Not Enough)

A trainer can only design your workout based on the information you give them. If you're as closed as a clam in chilly waters, then it's darn near impossible for a trainer to help you set goals that really matter to you. On the flip side, if you're a total chatty Cathy or gossipy Glen, then you really need to make sure that your conversations with your personal trainer stay on track and are about fitness, your goals and your health. A session with a personal trainer doesn't come cheap, and you need to make sure your time is being spent discussing your weight loss—not the neighbors down the street.

And, for the record, trainers can get frustrated when they have to keep redirecting you to the task at hand (read: working out).

6) Not Following Your Plan

Personal trainers create a workout plan for you for a reason. It may seem random, but they have a method to their cardio and strength routines. Trainers are not expecting you to do more than your plan calls for—or less. If you work out more than called for or eat less, it can really mess with your results. And, if you do too little, then you can't expect full results. Simply put, if you believed in a trainer enough to purchase their services, then believe in them enough to follow their advice!

7) Wearing Overly Baggy Clothes

This may seem like an odd point to make, but it's an important one. To properly correct form when lifting weights, a personal trainer must see the angles of your body. In a lunge, they need to make sure that your knee isn't going over your toes, and, if you're doing a triceps extension, they need to know that your chin is level. However, if you have on big, baggy sweatpants or a hooded sweatshirt, then they won't be able to tell if your form is as it should be. I know that you want to be comfortable at the gym, but for your safety, a personal trainer really appreciates when you have clothes that show your full form. Spandex isn't necessary, but a big oversize T-shirt isn't helping you—or your trainer!

To get the most out of your personal training sessions, fix these faux pas and you will be on the right path to reaching your goals—and get on your trainer's good side in the process!

Yoga Poses To Alleviate Back Pain

Find a quiet space with minimal distraction. Wear loose, comfortable clothing. Use a yoga mat if you have one, but any flat, firm surface will work. Begin by sitting in a comfortable seated position for a couple of minutes. Close your eyes and simply pay attention to your breath, inhaling and exhaling through the nose.

1. CAT-COW

Cat-cow is an effective way to relieve tension in the lower back, especially if you've been sitting or standing for a long period of time. It's also a great way to warm up the body. 

Kneel on all fours with shoulders directly over the hands and hips over the knees. The spine is in a neutral position. Inhale, tuck the toes under and arch the back. Keep the arms long as you lower the belly toward the earth, gently gazing upwards. As you exhale, untuck the toes, press the palms into the earth and round the back, gazing toward the navel. Repeat for five cycles and then return to a neutral spine. 

2. BIRD DOG

Bird-dog is an excellent way to build core strength. Begin on all fours. Extend the right leg directly behind you with the toes and hips pointing downward, keeping the spine long. Gently extend your left arm in front of you with your thumb pointing up to the sky. Inhale deeply. As you exhale, round the back, touching the opposite elbow to knee. Inhale and extend the arm and leg long. Repeat five times and then switch to the other side.

3. DOWNWARD FACING DOG

Downward facing dog stretches the spine, hips and hamstrings all at once. From all fours, tuck the toes under and lift the hips toward the sky, moving the body into an inverted "V" position. Allow the spine and legs to lengthen as you reach the heelstoward the ground (the heels don’t need to touch the ground). Make sure your legs are at least hips-width distance apart. If the hamstrings are tight, you can bend the knees. Hold the pose for five cycles of breath.

4. FORWARD FOLD

This is the perfect place from which to enjoy low back muscle relief. From downward facing dog, walk the feet up to the hands. Keep a bend in the knees (listen to your hamstrings!) and allow the torso to hang heavy over the legs. Hold opposite elbows with your hands and gently sway from side to side, keeping the core engaged. Hold the pose for five cycles of breath.

5. PLANK POSE

One of the best ways to increase stability in the back is to strengthen the core muscles. From forward fold, place your hands on the ground and walk the legs back into plank pose (the top of a push-up). Engage the leg and glute muscles while slightly tilting the pelvis under. To modify this pose, gently place the knees on the ground, keeping the spine long. Hold the pose for five cycles of breath.

6. SIDE PLANK

Now it’s time to get serious about firing up those core muscles. From plank pose, press the left palm firmly into the earth. Pivot onto the outside edge of the left foot and inside edge of the right foot; reach your right hand toward the sky. Keep the hips lifted away from the ground. Hold the pose for five cycles of breath. Return to plank pose. Repeat on the other side. To modify, keep the bottom knee on the ground.

7. BRIDGE POSE

Strengthening the muscles around the back and glutes can also improve back stability. Gently lie down on your back. Bend your knees and place your feet on the ground, hips-width distance apart, walking the heels in toward the bottom and keeping the arms by the sides. As you inhale, scoop the pelvis under and peel your hips up to the sky while pressing the feet and arms into the ground. As you exhale, roll the spine down, vertebra by vertebra. Repeat three to five times. 

8. SUPINE TWISTS

Twisting can help to create more mobility in the spine. While lying on your back, bring the arms out into a “T” position, palms facing down. Gently lift the feet off the ground until the shins are parallel to the ground. As you exhale, let the legs fall over to the right side, doing your best to keep the left shoulder grounded, and turn your head to the left. Relax the legs completely. If you are experiencing a lot of tightness, slide the knees closer to your feet or place a yoga block, pillow or rolled up towel between your thighs. Hold the pose for five to 10 breaths. Inhale, engage the core and return the knees to center. Repeat on the other side. 

9. SUPINE PIGEON

Opening the muscles around the hips can assist in low back pain relief. From a supine position with feet lifted, knees bent, and shins parallel to the floor, cross the right ankle over the left knee. Make sure the right ankle is flexed. To progress, thread the right hand through the space created between the thighs and clasp your hands behind your left thigh, opening the right hip, energetically pressing the whole unit of the legs away from you. If your hands do not reach to clasp, use a strap or towel between the hands. Hold for five breath cycles. Release the pose and switch sides.

10. LEGS UP THE WALL

Bringing the legs up the wall not only increases blood flow to the legs; it also allows the lower back muscles to completely relax. Lie on your back with your buttocks as close to the wall as possible and place your legs up the wall, relaxing your torso. If the hamstrings feel tight, move your buttocks away from the wall until the pose feels more easeful. Breathe and relax for one to five minutes.

To come out of the pose, scoot your buttocks away from the wall and roll onto your right side in a fetal position. Slowly make your way up to a seated position. Place your hands together in front of the heart, take a deep inhale through the nose, and a slow exhale through the mouth to complete your practice. Namaste!

Incredible Results You'll Get From Walking

1. Your mood will improve.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits. Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues. 

2. Your creative juices will start flowing.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters.

3. Your jeans will get a little looser.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly. As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much. That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat. Walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition.  Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older. 

4. You'll slash your risk of chronic disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. The physical benefits of walking are well documented. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup. 

5. You'll keep your legs looking great.

As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing.  The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot. This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow. If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro.  Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset.

6. You'll start to get more "regular."

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve gastric mobility. One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system.

7. Your other goals will start to seem more reachable.

When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. We firmly believe that walking regularly can help you to accomplish other goals you set your mind to!

Secrets to Self Control

When it comes to self-control, it is so easy to focus on our failures that our successes tend to pale in comparison. And why shouldn’t they? Self-control is an effort that’s intended to help achieve a goal. Failing to control yourself is just that — a failure. If you’re trying to avoid digging into that bag of chips after dinner because you want to lose a few pounds and you succeed Monday and Tuesday nights only to succumb to temptation on Wednesday by eating four servings’ worth of the empty calories, your failure outweighs your success. You’ve taken two steps forward and four steps back.

With this success/failure dichotomy in mind, I give you six strategies for self-control that come straight from new research conducted at Florida State University. Some are obvious, others counter intuitive, but all will help you eliminate those pesky failures and ensure your efforts to boost your willpower are successful enough to keep you headed in the right direction for achieving your goals.

Self-Control Secret #1 – Meditate

Meditation actually trains your brain to become a self-control machine (and it improves your emotional intelligence). Even simple techniques like mindfulness, which involves taking as little as five minutes a day to focus on nothing more than your breathing and your senses, improves your self-awareness and your brain’s ability to resist destructive impulses. Buddhist monks appear calm and in control for a reason.

Self-Control Secret #2 – Eat

File this one in the counter intuitive category, especially if you’re having trouble controlling your eating. Your brain burns heavily into your stores of glucose when attempting to exert self-control. If your blood sugar is low, you are far more likely to succumb to destructive impulses. Sugary foods spike your sugar levels quickly and leave you drained and vulnerable shortly thereafter. Eating something that provides a slow burn for your body, such as whole grain rice or meat, will give you a longer window of self-control. So, if you’re having trouble keeping yourself out of the company candy bin when you’re hungry, make sure you eat something else if you want to have a fighting chance.

Self-Control Secret #3 – Exercise

Getting your body moving for as little as 10 minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. If you’re having trouble resisting the impulse to walk over to the office next door to let somebody have it, just keep on walking. You should have the impulse under control by the time you get back.

Self-Control Secret #4 – Sleep

When you are tired, your brain cells’ ability to absorb glucose is highly diminished. As I explained in Secret #1, your brain’s ability to control impulses is nil without glucose. What’s worse, without enough sleep you are more likely to crave sugary snacks to compensate for low glucose levels. So, if you’re trying to exert self-control over your eating, getting a good night’s sleep—every night—is one of the best moves you can make.

Self-Control Secret #5 – Ride the Wave

Desire has a strong tendency to ebb and flow like the tide. When the impulse you need to control is strong, waiting out this wave of desire is usually enough to keep yourself in control. The rule of thumb here is to wait at least 10 minutes before succumbing to temptation. You’ll often find that the great wave of desire is now little more than a ripple that you have the power to step right over.

Self-Control Secret #6 – Forgive Yourself

A vicious cycle of failing to control oneself followed by feeling intense self-hatred and disgust is common in attempts at self-control. These emotions typically lead to over-indulging in the offending behavior. When you slip up, it is critical that you forgive yourself and move on. Don’t ignore how the mistake makes you feel; just don’t wallow in it. Instead, shift your attention to what you’re going to do to improve yourself in the future.

Putting These Strategies to Work

The important thing to remember is you have to give these strategies the opportunity to work. This means recognizing the moments where you are struggling with self-control and, rather than giving in to impulse, taking a look at the Six Secrets and giving them a go before you give in. It takes time to increase your emotional intelligence, but the new habits you form with effort can last a lifetime.

Benefits of Infrared Saunas

As you might know, sweating is a great way to burn calories and rid your body of unwanted toxins. But how do you sweat when you’re injured, or unable to exercise?

Infrared saunas are a great way to sweat! Infrared saunas help your body release a number of toxins, including heavy metals like mercury and lead, and environmental chemicals. The benefits don’t stop there. With infrared sauna technology, you can also lose weight relax, relieve unwanted pain, increase your circulation, and purify your skin.

6 Benefits of Infrared Sauna Therapy

1. Detoxification

Sweating is one of the body’s most natural ways to eliminate toxins, making it a crucial part of detoxification. When compared to traditional Swedish saunas, infrared saunas allow you to eliminate about seven times more toxins.

2. Relaxation

Infrared sauna therapy promotes relaxation by helping to balance your body’s level of cortisol, your body’s primary stress hormone. The heat generated by the sauna will also help to relax muscles and relieve tension throughout the body, allowing you to relax and de-stress.

3. Pain Relief

If you suffer from muscle aches or joint pain, infrared saunas can relieve this form of inflammation by increasing circulation and relaxing your muscles.

4. Weight Loss

The heat generated by an infrared sauna will cause your core temperature to increase, which can also lead to an increased heart rate — the same increase in heart rate that you experience when exercising. When your body has to work harder to lower your core temperature or keep up with an increased heart rate, your body will burn more calories, resulting in weight loss. An article, titled Effect of Sweating, in the Journal of the American Medical Association concluded that a 30-minute infrared sauna session could burn roughly 600 calories.

5. Improved Circulation

As the heat from infrared saunas increases your core body temperature, your circulation will increase along with it. Consistent infrared sauna sessions, especially in the middle-infrared level, can stimulate blood flow, improve muscle recovery, and decrease pain and inflammation after intense exercise.

6. Skin Purification

Infrared sauna technology can help purify your skin by eliminating toxins from your pores and increasing circulation, resulting in clearer, softer, and healthier-looking skin.

Infrared Levels

Infrared sauna treatments may be available at different levels: near, middle, and far.

These different levels represent the different sizes in infrared wavelengths and refer to the intensity of the treatment. Most people find that:

• near-infrared levels are best for wound healing and increased immune function

• middle-infrared levels are ideal for increasing circulation and promoting muscle relaxation

• far-infrared levels are used primarily for detoxification purposes

Recommendations

If you’re new to infrared saunas, we would recommend starting out with 4-minute sessions at 160-180 degrees Fahrenheit and slowly working your way up to 15- to 30-minute sessions.

If an infrared sauna is not available, but you have access to a regular sauna, you can still achieve some degree of detoxification with 10- to 20-minute sessions at 180-190 degrees Fahrenheit.  Our downtown Fitness With A View location has a sauna in both the men's and women's locker rooms!!!