Dec 14
Love0

Pets Are Better Than Medication

By General No Comments

“Dogs have a way of finding the people who need them, and filling an emptiness we didn’t ever know we had.”

– Thom Jones

For many of us, our home is just a house unless there is something with four legs and a tail sharing the space with us. Our pets are not only cuddly and cute, they give us unconditional love.

But it turns out our pets actually offer us more than “just” unconditional love; they seem to also have the ability to help our physical and mental well-being.

Research has found that the bond we share with our animals can do everything from improve our cardiovascular health to lower our cholesterol and decrease our blood pressure.

Beyond these physical health benefits, our animal companions can help our mental and emotional life as well. Here are some ways your pet is better than medication.

Our Pets Teach Us Mindfulness

Have you ever just watched your dog or cat find a swath of sun as it streams into your house in the afternoon? They seem to luxuriate in the warmth and energy of the sun in those moments. Nothing else matters to them but enjoying the feeling of the sun on their body.

Our pets can teach us how to be more mindful and enjoy every moment of our life if we let them. Studies have shown that mindful meditation, which simply means to be fully in the present moment, helps alleviate stress and anxiety.

Let your pets be an example and try and spend more time just “being” instead of “doing” so much.

Pets Relieve Stress

Let’s face it, each of us faces our fair share of stress in life. But research has shown that our dogs and cats act as de-stressors. This is why a growing number of companies such as Atlantic Health System, Mars Inc., Amazon, and Etsy, to name a few, are allowing employees to bring their dog to work.

College students are a segment of the population that also feels a lot of stress. When the University of British Columbia brought therapy dogs on campus, allowing a group of 246 students to pet and cuddle them, the students reported their stress levels decreased significantly after the interaction.

Pets Offer Empathy

There are numerous accounts of war veterans who, when they experience pain and agitation, are comforted by their service dog who will run into the room, somehow sensing their need for empathy.

Recent findings from the University of Vienna suggest that dogs can sense emotions and even differentiate between good and bad ones. There are numerous reports of cats living in nursing homes, sensing when someone is about to pass and going to lie on their bed.

The long and short of it is, when we are feeling tired, scared, sad and alone, our pets are there to remind us that we are not alone and that they love us very much. For those of you who have pets, hold them tight and show them your appreciation. For those of you that don’t have pets, it may be time to take a trip to the local shelter.

 

Dec 10
Love0

How to Kick the Cravings and Retrain Your Tastebuds for a Healthier Diet

By Nutrition No Comments

Do you tend to opt for a donut and vanilla latte in the morning? Does your lunch typically include a soda? Do you always have dessert with dinner and maybe even a sweet treat before bed?

Do you also find that the more sugary foods you eat, the more you crave them and the hungrier you feel?  It is indeed a vicious cycle!

The good news is, there are actual ways you can STOP the cravings for sweets and junk food and retrain your tastebuds to want healthy foods. Use the following tips to help you get healthy once and for all!

Avoid Refined Carbohydrates

When we eat foods high in simple carbohydrates like pasta and bread, it causes a blood sugar spike, which leads to more sugar cravings. In order to get a handle on your tastebuds and overall health, you really need to cut out refined carbs and replace them with complex carbohydrates such as sweet potatoes and brown rice.

Eat More Protein

Research has uncovered an interesting fact: your body will force you to eat in order to get enough protein! That’s why when you eat a lot of carbs you still feel really hungry and keep eating. It’s because your body NEEDS way more protein to be healthy than you are giving it. Eat more quality protein from meats, eggs, and dairy. You’ll find that a lot of your cravings will quickly subside and you’ll feel fuller longer.

Eat More Healthy Fats

Healthy fats found in foods like fatty fish, eggs, nuts, and avocados are important for your overall health. And, like protein, they will help to satiate you. Fat is also important for brain health. Many mood disorders, like depression, stem from a lack of healthy fats in the diet. When we feel depressed or anxious, we tend to reach for unhealthy comfort foods laden with trans fats and refined sugars. So be sure to eat plenty of healthy fats.

Stay Hydrated

We think of hydration as getting enough water in the diet. But hydration is about ensuring we have a proper balance of electrolytes. Just as our body will crave all kinds of foods in an effort to get enough protein, it will also try to get you to eat to get enough salt and other important electrolytes like calcium and potassium. Try using sea salt instead of refined table salt, and/or opt to take an electrolyte supplement every day.

When you know WHY your body is craving certain foods – because it is trying to get you to eat what it REALLY needs – then you can take the appropriate steps to stop the cravings and get healthy once and for all!

 

SOURCES:

 

Dec 07
Love0

4 Subtle Exercises to Calm Anxiety in Public

By Anxiety No Comments

According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.

When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?

 

Breath Work

As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.

 

Talk to Yourself

In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.

 

Visualize

Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

 

Practice Listening Meditation

If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

What do you hear?

Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…

It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.

Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.

 

When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.

And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.

Dec 03
Love0

Helping Your Teenager Transform into a Happy, Well-Rounded Adult

By Parenting No Comments

Raising kids is one of the toughest jobs on the planet. You do everything you can to make sure they stay safe and healthy. And then a study comes out that states that happy kids grow up to be more successful adults. (Great, so now they have to be happy as well!).

It turns out that happiness is a big advantage in the real world. According to the study, happy people are more likely to earn a college degree, land a good job with better pay, and get promoted more quickly than unhappy people.

So how exactly can you help your teen transform into a happy and successful adult?

Build Resilience

Part of being happy comes from knowing your own resilience; knowing that when life knocks you down, you’ll get right back up. Resilience isn’t a latent talent, but a skill that can be developed.

You can help your child build resilience by teaching them how to put things into perspective. Being able to face challenges and adapt to constant change means recognizing the significance, or insignificance, of life events. Teach your kids not to sweat the small stuff and choose their battles wisely.

Instill Productivity

Feelings of accomplishment naturally lead to happiness. We feel good about ourselves when we are productive individuals. You can instill productivity in your child by helping them make decisions on their own over time. The more autonomy an individual has, the more able they are to get things done.

It’s also important that you help your teen discover their interests, talents and abilities. People that known their passions and what makes them tick have a knack for reaching goals.

Encourage Independence

It may seem counterintuitive, but teenagers cannot gain independence on their own. They simply don’t have the perspective or experience necessary to separate from you. Independence is actually a gift you give to your children. You can help your teen become more independent by:

  • Teaching responsibility – Help your kid have a clear understanding of what is expected of them at home and at school as well as the consequences for not fulfilling those expectations.
  • Demand Accountability – Make sure you stick to your guns and see those consequences through to the end. If you don’t hold your child accountable for their own behavior and actions, how will they be able to hold themselves accountable as adults?
  • Practice letting go – It’s important not to send mixed signals to your teen during this time. As you help them become more independent, practice letting them go. Be open to stepping back as they step forward.

You and your teenager are embarking on an exciting journey; one with many ups and downs. The best thing you can do is to let your kid know you are there for them and that they can talk to you about anything. Good communication is crucial during this time.

If you could use some help talking with your teenager, consider family therapy. A therapist can facilitate effective communication and offer tools that will help your teen become the adult they are meant to be.

If you’d like to explore therapy, please be in touch. I’d be happy to discuss how I might be able to help you.