Body Image & Self-Worth : You Deserve Better

Today, I’m honored to reprint a beautiful and inspiring post by Sui from cynosure. Sui writes about how each of us deserves better, whether it’s building a positive body image, following our passions, taking better care of ourselves or embracing and loving ourselves.

You deserve better. You know you do, don’t you? You deserve better than you’re allowing yourself.

You deserve clothes that don’t just “fit right” but hug every inch of your body with adoration and loves your shape and makes you feel confident and wonderful.

You deserve to not just go after your dreams, but SPRINT after them with passion and inspiration.

You deserve to soar.

You deserve to feel great no matter what your circumstances are. You deserve to feel great all. the. damn. time. And you deserve to make the CHOICE to feel great.

You deserve to pursue your passions and live a life doing what makes your heart dance.

You deserve to dance however you want to, regardless of what anyone else thinks.

You deserve to forget what anyone else thinks about you at any time and just DO IT.

You deserve to wake up and feel gratitude and excitement for the new day you’ve been blessed with.

You deserve to take at least FIVE minutes to yourself every day to just relax. Sit. Do nothing. Breathe. Live. Be.

You deserve to realize your own unique perfection.

You deserve to eat and savor food that makes your mouth and tastebuds and heart and stomach and body sing with pleasure and energy.

You deserve a GREAT night’s sleep, EVERY night.

You deserve the very best people in your life who love you for who you are and want you to be the very best YOU.

You deserve to give yourself a break once in a while. Or all the time.

You deserve to play, sing, laugh, run around and throw leaves at your friends, go down slides and sit on the swings without restraint or thought.

You deserve to be honest about yourself.

You deserve to express yourself exactly how you want to express yourself.

You deserve to forgive yourself.

You deserve to let it go.

You deserve to love your body, celebrate the amazing wonder of every single cell and limb, revel in the fact that it works however it works.

You deserve to embrace yourself and tell yourself how much you love YOU.

You deserve to throw out your scale and start realizing your real beauty.

You deserve to love what you have and have what you love.

You deserve to realize that life doesn’t start tomorrow and it didn’t start yesterday but it is HERE and only HERE, NOW. You deserve to live in the moment and love THIS. VERY. PRESENT.

You deserve to give yourself the most love, trust, respect, and honor… from yourself.

You deserve to smile for no reason.

You deserve to be good to yourself. No, you deserve better; You deserve to be WONDERFUL to yourself.

You deserve to treat yourself with infinite, unconditional compassion and kindness.

You deserve to take yourself out on a date.

You deserve to live a bigger life. Even bigger than the one you’re dreaming of.

You deserve the very best, in this moment, right now.

So go get ‘em, tiger.

And refuse to settle for anything less. Ever.


By MARGARITA TARTAKOVSKY, MS

Quinoa Nutrition Facts

Cooking quinoa is a great way to improve your health. It is often called a supergrain, even thought it isn’t really a grain at all! Quinoa is an ancient seed that has recently become popular again. It is considered a completeprotein, meaning that it contains all eight of the essential amino acids that the body is unable to produce on its own. Of special importance is the abundant presence of lysine, which is required for the growth and repair of body tissue. Most grains do not contain lysine and the absence of lysine can be a major issue for vegetarians if they are not careful with their diet.

Many people believe that quinoa is one of the healthiest foods on the planet. The Food and Agriculture Organization of the United Nations has compared the nutritional profile of quinoa to that dried whole milk. Not only is it nutrient-packed, it is also gluten-free and wheat-free, making it very attractive to people who are gluten intolerant or who have wheat allergies. The vegetable protein found in quinoa is much easier to digest than meat protein and the slow releasing carbohydrates help maintain blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol and trans fats making it a great part of a heart healthy diet.

Quinoa is a great way for those who struggle with anemia to get some extra iron. Additionally, it is a good source of calcium, magnesium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine.
Quinoa Nutrition Facts

Nutrients per 1 cup of Cooked Quinoa (Quinoa nutritional profile can vary depending on the saponin removal method. The level of protein can especially vary ranging from 7% to 22%.)

Calories: 220

8.2 g protein

40 g carbohydrate

31 mg calcium

2 mg Zinc

2.75 mg Iron

120 mg magnesium

5.2 grams fiber

Quite simply, quinoa is one of the most nutrient dense foods on the planet! Vegans in particular should consider cooking quinoa, because it is a great way to get the amino acids that are missing in many other grains. It also has a higher protein content than any grain. Quinoa recipes are generally quite healthy and can be incorporated into any diet. In addition to looking for a new quinoa recipe, you can also try substituting the seed for rice are couscous in your favorite recipes. Check out more on how to cook quinoa!

by WENDY POLISI

http://www.cookingquinoa.net 

Muscle To Fat Conversion After 50

As you reach your 50s and beyond, your body composition changes and you carry more fat than you did when you were in your 20s or 30s. The common perception is that aging brings a conversion of muscle into fat. To live a healthy and active life beyond your 50s, it is essential that you understand the changes that occur in your body, the challenges they bring and how to combat them.

Definition

Muscle and fat are two distinctly different body tissues. Muscle cannot be converted into fat. Aging brings a loss of muscle tissue in a process called sarcopenia. A study by the Center for Excellence in Aging and Geriatric Health in Williamsburg, Virginia, which was published in the December 2004 issue of "Sports Medicine," concludes that the loss in muscle tissue begins around the age of 50 and becomes more dramatic beyond the age of 60. The loss of muscle slows down your metabolism and results in weight and fat gain.

Hormonal Changes

Aging brings a change in hormone levels, which results in a loss of muscle and increase in fat. A study by the University of Nottingham, published in the November 2009 issue of the "American Journal of Clinical Nutrition," shows that people in their 60s produce less insulin to deliver nutrients such as amino acids to the muscles to prevent muscle breakdown. The decline in testosterone levels in men as they age also results in a loss of muscle and increase in fat deposits.

Exercise

People in their 50s and above tend to live less active lifestyles and do less exercise. This can lead to an accumulation of body fat as less energy is expended and fewer calories are burned. A lack of exercise also results in a reduction of muscle mass, which leads to a slower metabolism and increase in fat deposits.

Combat Changes

Exercise regularly to maintain muscle mass. Exercise increases blood flow and transport of nutrients to the muscles to reduce the incidence of sarcopenia. Resistance training exercise may also help to maintain testosterone levels in older men. Do not eat excessive calories. Eat a diet that corresponds to your activity levels. Your diet should consist of complex carbohydrates such as oatmeal, brown rice, quinoa, sweet potatoes and yams. Eat protein such as lean cuts of meat and poultry, whole eggs, fish, beans and legumes. Eat a variety of fruits and vegetables and omega-3 essential fatty acids.

Read more: http://www.livestrong.com/article/465544-muscle-to-fat-conversion-after-50/#ixzz1gKdagegn

Depression May Be Precursor To Dementia

Depression is one of the most common mental disorders in the elderly, but little is known about the underlying biology of its development in older adults.

Tresearchers from the University of California, Los Angeles (UCLA) used a brain scan to assess the levels of amyloid plaques and tau tangles in older adults with major depressive disorder, also known as clinical depression.

Previous research has suggested that plaque and tangle deposits in the brain — hallmarks of Alzheimer’s disease and many dementias — are associated not only with memory loss but also with mild symptoms of depression and anxiety in middle-aged and older individuals.

The team wanted to see what the brain-scanning technique would find in older people with depression.

The researchers created a chemical marker called FDDNP that binds to both plaque and tangle deposits, which can then be viewed through a positron emission tomography (PET) brain scan, providing a “window into the brain.” Using this method, researchers are able to pinpoint where in the brain these abnormal protein deposits are accumulating.

The scientists compared the FDDNP brain scans of 20 older adults between the ages of 60 to 82 who had been diagnosed with depression with the scans of 19 healthy people of similar age, education and gender.

They found that in patients with depression, FDDNP binding was significantly higher throughout the brain and in critical brain regions. The critical brain regions included the posterior cingulate and lateral temporal areas, which are involved in decision-making, complex reasoning, memory and emotions.

“This is the first study using FDDNP to assess the abnormal protein levels in brains of older adults with severe depression,” said the study’s senior author, Dr. Gary Small, UCLA’s Parlow-Solomon Professor on Aging and a professor of psychiatry.

“The findings suggest that the higher protein load in critical brain regions may contribute to the development of severe depression in late life.”

Researchers also found that similar protein deposit patterns in the lateral temporal and posterior cingulate areas in patients were associated with different clinical symptoms. Some patients demonstrated indicators of depression only, while others also displayed symptoms of mild cognitive impairment.

Dr. Small noted that previous research has shown that depression may be a risk factor for or a precursor to memory loss, such as mild cognitive impairment, which can later lead to dementia.

“We may find that depression in the elderly may be an initial manifestation of progressive neurodegenerative disease,” said the study’s first author, Dr. Anand Kumar, the Lizzie Gilman Professor and department head of psychiatry at the University of Illinois at Chicago.

“Brain scans using FDDNP allow us to take a closer look at the different types of protein deposits and track them to see how clinical symptoms develop.”

According to Kumar and Small, more followup over time is needed to evaluate the significance of the outcomes of the study’s patient subgroups. Such research will help further assess if depression later in life might be a precursor to mild cognitive impairment and dementia.

The researchers also noted that FDDNP used with PET may also be helpful in identifying new treatments and in tracking the effectiveness of current antidepressant therapy and medications designed to help reduce abnormal protein buildup in the brain.

The team is planning larger studies involving investigators that will address the impact of the genetic marker APOE-4, which is a risk factor for dementia and Alzheimer’s disease.

The study is published in the November issue of the Archives of General Psychiatry.

By JANICE WOOD Associate News Editor

Reviewed by John M. Grohol, Psy.D. on November 11, 2011

Source : Semel Institute for Neuroscience and Human Behavior, UCLA

The Starbucks Effect (2)

Why Doesn't it Last? The Brain's Ups and Downs

Why do you need more and more caffeine, nicotine or alcohol to get the same effect? Remember the kick from your first cigarette? Have you ever wondered why you don't experience that any more?

The brain has a set of negative feedback mechanisms whose goal is to prevent us from being too stimulated for too long. When we boost our feel-good neurotransmitters, as we do with a cup of coffee, the dopamine released causes a feeling of well-being. However, in response, the receptors gradually shut down, deflating our high.

A key concept in the body and brain, as in all of nature, is balance. Much as a thermostat keeps our home at a desired temperature, our body has ways of maintaining a state of equilibrium. It doesn't want us to be too high for too long!

So, in response to an increase in the amount of neurotransmitter available, for example dopamine from drinking coffee, there is a  'downregulation' of the receptor sites. This means that some receptor sites shut down, making the neuron less responsive. Consequently you need more of the stimulant - caffeine, nicotine, cocaine, whatever - to release neurotransmitters into the synapses and get the message across. It's as if to block out the yelling of the nerotransmitters the receptors put on earplugs, leaving the neurotransmitters no alternative but to yell even louder.

The body's self-regulation process, then, makes it impossible for us to gain any long term benefit from the use of stimulants. Herein lies the rub.

The net result of addiction is that once the initial effect has worn off, the body's normal production of dopamine - its usual 'talking voice' - just isn't loud enough to get the now somewhat deaf neighbouring cells excited. As a consequence, you feel tired, lacking in motivation and in need of another hit of stimulant. And as time goes on you need more and more. No longer will that cup of coffee (around 100mg of caffeine) give you the kick-start you need. You need a large 'special' coffee (around 400 mg), perhaps with a cigarette thrown in, or even a mochaccino (chocolate plus coffee, two different sources of caffeine).

Of course, the  more you have and the more often you have it, the more your brain cells 'down regulate' by shutting down receptor sites. Continue along this slippery path for long enough and the effects of the stimulant become nothing like they used to be. No longer does that cup of coffee geive you a rush of energy. Now all it does is relieve your ever-increasing fatigue. You need coffee just to feel normal, let alone good. You've been trying to cheat the system and it's fighting back. Crime, as far as falsely stimulating your neurotransmitters are concerned, doesn't pay.

Unfortunately, by the time you realise this and stop using the substance, your body's chemistry doesn't give you an unconditional pardon. Instead, it punishes you with withdrawal. In effect, the withdrawal period is the time it takes from the moment you quit using stimulants until your neurons 'upregulate' to hear you neurotransmitters' normal speaking voice once again. In the case of caffeine this is only a matter of days. For nicotine or heroin it can take weeks.

Natural Highs -
Patrick Holford & Dr Hyla Cass

The Starbucks Effect (1)

Every single mind-altering substance works by changing the balance of the neurotransmitters in your brain and nervous system. To better understand how, let's take a look at what happens when you drink a cup of coffee.

- Within minutes, you experience increased alertness and heightened focus.
- Your mood may improve, and your memory feel a bit sharper.
- You might also feel a bit jittery, and may soon have the urge to urinate (coffee is a diuretic).
- In an hour of two you might notice youself feeling down, foggy and drowsy, and even irritable or cranky. You will probably start to crave another coffee at this point.

And this is what happens in your brain. The stimulant compounds in coffee - caffeine, theobromine and theophylline - cause the excesssive release of the neurotransmitters dopamine. Dopamine is then turned into adrenalin and noradrenalin. This trio of neurotransmitters leave you feeling motivated and stimulated.

At the same time, adrenalin causes glucose, or blood sugar, to be released into your system, stimulating both mine and body, much as a hit of sugar, say from a doughnut, energises your body. Adrenalin also acts as a diuretic and makes you want to urinate.

But the effects don't end there. In an hour or two, it's as if you never had that coffee - and you're likely to want another one. Unfortunately, the next cup, or the cup after that, is unlikely to produce the same kick. Frequent consumption results in a diminished response known as 'tolerance'. So in time, you may graduate from a regular coffee to a 'grande', or a stronger brew.

Now you're addicted. If you don't get your morning fix of coffee you feel lousy, perhaps even headachy. This is due to 'withdrawal', the negative symptoms that appear when a substance is stopped and disappear when it is reinstated. Soon, the consumer is in the grip of a compulsion, and is addicted to the substance. Most of what we use to get high, from coffee to cocaine and cigarettes to alcohol, fall into this category. You get less and less benefit as you become more and more addicted. It's a bad deal.

Natural Highs -
Patrick Holford & Dr Hyla Cass

Do You Wear The Pants In Your Relationship?

I want to talk about one of the most common complaints I hear in my office almost daily that potentially wreaks havoc on relationships. It’s about control.

How many times have you said about your partner, or heard said about yourself? “He or she is so controlling!”

It often goes something like the following: It begins with the so-called controlling partner telling you what to do, when to do it, how to do it, and why to do it their way. Or, the controlling one does something over once you’ve already completed it, accompanying their re-do with an editorial about what was wrong with the way you did it. I think you get the picture.

So here’s the deal: people we label as being controlling do not feel powerful and in control. In fact, paradoxically they typically feel lonely, alone and frustrated, and very much not in control. They often feel this way because what they do is very off-putting. It generally pushes people away, and in particular it pushes you, the partner, away. One reason they don’t feel powerful is because their efforts seldom yield the results they intend. In fact, they feel very powerless, but nevertheless continue their pursuit of control. Some become loud, or critical, blurring the distinction between being powerful, versus overpowering.

It reminds me of what we used to do in the Navy if we were working on a job that was not going the way we wanted: We would joke, “get a bigger hammer and just pound on it harder!”

What about the partners of so-called controlling people? The controlling person gets from their partner a mutually dissatisfying resentful compliance. This is also referred to as going along to get along. Typically, those who feel controlled by the controlling one simply want them to shut up or stop. Unfortunately, one way to do that, as for a while, is by complying. Complying only serves to reinforce the controlling behavior, and the controlling behavior reinforces the resentment that accompanies compliance. Not a good way to run a railroad!

So, why are some people so controlling in the first place? Think of it this this way: control is always about relief. That’s right it’s about relief! The question is, relief from what?

In general they want relief from some sort of internal emotional pain. They experience a painful internal state they do not express directly. It might be set of feelings that they can’t seem to express or reduce such as anxiety, defuse fear, chronic nervousness, anger or hurt. They seem to believe that if others will simply change their behavior, the controlling one will feel better. It seldom, if ever, works out that way. So, what’s a couple to do?

Here are a few ideas that will help begin to break this pattern:

1. Do your best to keep your own emotional reactivity as low as possible.
2. Calmly and with compassion, assert that you understand how frustrated your partner is with you about the prospect that you do not seem able to meet his or her standards.
3. Try to appeal to the side of him or her that genuinely seems unhappy. Ask if he or she is willing to take a look inside and put some effort toward a focus on what truly may be bothering them.
4. Do your best to not be defensive. Remember, controlling behavior, especially when it’s a long-standing pattern, is about seeking relief from an unidentified internal state of discontent.

If the two of you are unable to discuss the matter respectfully and productively, find a professional counselor who can help. Go together!

After all, you both desperately want relief and this is a very difficult pattern to break, and both of you play crucial roles in creating it, and breaking it.

This guest article from YourTango was written by Dr. Jim Hutt.

www.Psychcentral.com