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Tuesday, 31 May 2016

Control of immune response relies on a key protein, study finds

Scientists have identified a protein that appears to play a key role in controlling immune response. By testing how the protein works in mice, they found possible explanations for why immune T cells sometimes fail to eliminate tumors and chronic infections. They suggest the discovery may lead to new treatments for many diseases, including cancer, autoimmune diseases, and infections.



The study, led by Sanford Burnham Prebys Medical Discovery Institute (SBP) in La Jolla, CA, is published in the journal Immunity.

Senior author Linda Bradley, a professor in SBP's Immunity and Pathogenesis Program, says:

"We discovered that a protein on the surface of T cells, P-selectin glycoprotein ligand-1 (PSGL-1), acts as a negative regulator of T cell function. PSGL-1 has the broad capacity to dampen T cell signals and promote the exhaustion of T cells in viral and tumor mouse models."

The researchers were interested in studying T cells because there is evidence many diseases - including infections and cancer - may arise because of problems with T-cell response.

T cells recognize and destroy specific invaders, including infectious bacteria and viruses from outside the body and rogue cells from inside the body that can trigger tumors.

T-cell activity is highly sensitive to control signals from other immune cells. These adjust T-cell response according to the nature of the "invasion." However, sometimes the response fails - for example, chronic viruses and cancers are able to escape attack by the immune system by disrupting T-cell response.

'Crucial for limiting immune responses'
One reason the T-cell response fails is because the cancer cells or viruses are able to use "checkpoints" on the T cells that turn down their activity - effectively exploiting a natural brake on the T cells. The checkpoints are normally controlled by patrolling immune cells and ensure T cells do not overreact and attack healthy tissue.

New drugs called "checkpoint inhibitors" - because they remove the brakes on the T cells - are beginning to show promise in treating some cancers. These drugs could potentially extend survival by years in the case of lung cancer and melanoma, note the authors.

From tests on mice, Prof. Bradley and colleagues found PSGL-1 plays a key role in inhibiting T-cell activity. It is needed to increase levels of checkpoints.

In mice bred to lack the protein, T cells remained active for longer than normal and completely eradicated lymphocytic choriomeningitis virus (LCMV) infections, which normally last months.

"Total clearance of LCMV is rare," Prof. Bradley notes. "When we saw that, we knew PSGL-1 was crucial for limiting immune responses."

When they injected the same mice with melanoma cells, the researchers found the resulting tumors grew more slowly than normal, suggesting PSGL-1 regulates T-cell responses in general.

Prof. Bradley suggests blocking the protein could boost the immune response to cancer and chronic viral infections like hepatitis. Alternatively, increasing the protein could inhibit immune response, an approach that could be useful for treating autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, psoriasis, and lupus.

"PSGL-1 inhibitors could provide another tool in the arsenal against cancer, and benefit the many patients who don't respond to the currently available checkpoint inhibitors."

Prof. Linda Bradley

The team at SBP is now looking at how the protein target might work with other anti-cancer drugs. T-cells do not reach all tumor cells, so an immunotherapy based on PSGL-1 could be more effective when combined with drugs that kill cancer more directly - and vice versa.

Alzheimer's disease: Could a leaky blood-brain barrier be involved?

A study found that the blood-brain barrier was leakier in a group of people with Alzheimer's disease than their healthy counterparts. The researchers suggest this means increased brain-barrier permeability may be a key contributor to the early stages of the disease.



The team, including Walter H. Backes, a professor in medical physics at Maastricht University Medical Center in the Netherlands, reports the study in the journal Radiology.

Prof. Backes says:

"Blood-brain barrier leakage means that the brain has lost its protective means, the stability of brain cells is disrupted and the environment in which nerve cells interact becomes ill-conditioned. These mechanisms could eventually lead to dysfunction in the brain."

The blood-brain barrier (BBB) separates the brain from circulating blood to keep brain tissue healthy. It is a collection of specialized cells and cellular components that line the walls of blood vessels in the brain and the rest of the central nervous system.

The BBB controls the delivery of important nutrients, blocks substances that can harm the brain, and removes waste from the brain.

Alzheimer's disease is the most common form of dementia, an illness that disrupts memory, thinking and behavior. Symptoms usually come on slowly and worsen over time, eventually preventing people from living independently. The disease accounts for 60-80 percent of dementia cases.

Potential key mechanism in early Alzheimer's
For their study, the team used contrast-enhanced magnetic resonance imaging (MRI) to identify leakages in the BBB of patients with early Alzheimer's.

Contrast-enhanced MRI allows researchers to identify more clearly the different fluids in the brain. Prof. Backes says it helps to spot tiny changes in blood vessels - even in cases where no directly visible cerebrovascular abnormalities can be seen.

The team compared the MRI scans of 16 patients with early Alzheimer's disease with those of 17 healthy people of the same age (the controls). They measured BBB leakage rate and made a histogram map that showed how much brain tissue was affected.

The results showed that the BBB leakage rate was higher in the Alzheimer's disease group than the controls.

From the histogram maps, the researchers say they could see that the leakage was distributed throughout the cerebrum - the largest part of the brain.

The Alzheimer's disease group had a significantly higher proportion of gray matter brain tissue affected by BBB leakage than the controls. The affected gray matter included the cortex, the outer layer of the brain.

From other research, scientists know that two features of Alzheimer's disease - the plaques and tangles of faulty protein that clog up the brain - tend to spread through the cortex as the disease progresses.

On closer inspection of the histogram data, the team also found evidence of very subtle BBB impairment in the white matter of the brain.

The researchers also found a link between the extent of BBB impairment and reduction in cognitive performance.

They suggest the findings point to impairments in BBB as a potential key mechanism in the early stages of Alzheimer's disease.

When they added diabetes and other non-cerebral circulation diseases to their analysis, the researchers found they did not affect the results, strengthening the case for a direct link between BBB impairment and Alzheimer's disease.

"For Alzheimer's research, this means that a novel tool has become available to study the contribution of blood-brain barrier impairment in the brain to disease onset and progression in early stages or pre-stages of dementia."

Prof. Walter H Backes

Opioids might worsen chronic pain, study finds

Anew study has questioned the benefits of opioid painkillers, after finding the drugs might worsen chronic pain rather than ease it.



Study co-leader Prof. Peter Grace, of the University of Colorado at Boulder (CU-Boulder), and colleagues recently published their findings in the Proceedings of the National Academy of Sciences.

Opioids are among the most commonly used painkillers in the United States; almost 250 million opioid prescriptions were written in 2013 - the equivalent to one bottle of pills for every American adult.

Previous studies have suggested opioids - such as codeine, oxycodone, morphine, and fentanyl - are effective pain relievers. They bind to proteins in the brain, spinal cord, and gastrointestinal tract called opioid receptors, reducing pain perception.

Increasing use and abuse of opioids, however, has become a major public health concern in the U.S.; opioid overdoses are responsible for 78 deaths in the country every day.

Now, Prof. Grace and colleagues have questioned whether opioids really work for pain relief, after finding the opioid morphine worsened chronic pain in rats.

Just 5 days of morphine treatment increased chronic pain in rats
According to Prof. Grace, previous studies assessing morphine use have focused on how the drug affects pain in the short term.

With this in mind, the researchers set out to investigate the longer-term effects of morphine use for chronic pain.

For their study, the team assessed two groups of rats with chronic nerve pain. One group was treated with morphine, while the other was not.

Compared with the non-treatment group, the team found that the chronic pain of the morphine group worsened with just 5 days of treatment. What is more, this effect persisted for several months.

"We are showing for the first time that even a brief exposure to opioids can have long-term negative effects on pain," says Prof. Grace. "We found the treatment was contributing to the problem."

Another 'ugly side' to opioids
According to the authors, the combination of morphine and nerve injury triggered a "cascade" of glial cell signaling, which increased chronic pain.

Glial cells are the "immune cells" of the central nervous system, which support and insulate nerve cells and aid nerve injury recovery.

They found that this cascade activated signaling from a protein called interleukin-1beta (IL-1b), which led to overactivity of nerve cells in the brain and spinal cord that respond to pain. This process can increase and prolong pain.

The researchers say their findings have important implications for individuals with chronic pain - a condition that is estimated to affect around 100 million Americans.

"The implications for people taking opioids like morphine, oxycodone and methadone are great, since we show the short-term decision to take such opioids can have devastating consequences of making pain worse and longer lasting. This is a very ugly side to opioids that had not been recognized before."

Study co-leader Prof. Linda Watkins, CU-Boulder

It is not all bad news, however. The researchers found they were able to reverse morphine's pain-increasing effect using a technique called "designer receptor exclusively activated by designer drugs" (DREADD), which involves the use of a targeted drug that stops glial cell receptors from recognizing opioids.

"Importantly, we've also been able to block the two main receptors involved in this immune response, including Toll-Like receptor 4 (TLR4) and another one called P2X7R, which have both been separately implicated in chronic pain before," notes Prof. Grace.

"By blocking these receptors, we're preventing the immune response from kicking in, enabling the painkilling benefits of morphine to be delivered without resulting in further chronic pain."

He adds that drugs that can block such receptors are currently in development, but it is likely to be at least another 5 years before they are available for clinical use.

How I Trained For A Hot Summer Bod

Dana James is a triple-board-certified nutritionist, Charlotte’s Book advisor, and founder of Food Coach NYC. She has a multi-disciplinary approach to nutrition therapy and fitness—here’s how she struggled to find the right work out, and eventually figured out the key to a beautiful toned, hot bod.



Almost every woman I know wants a lean body with sculpted muscles. She doesn’t want to bulk up. She wants a feminine body with curves from nicely rounded muscles. Yet, when we ask how to achieve this, the exercise experts give us conflicting information.

The buff trainers advise us to lift heavy weights to see muscle tone, while the Tracy Anderson-style trainers advise us to use light weights with lots of repetition. Who’s right? Is there some middle ground?

An Inadvertent Experiment

Over the past 18 months, I inadvertently conducted an experiment on my own body. For 15 years, I’d worked out with trainers and always requested the same thing—give me leaner legs and get rid of that fat above my knee (I have leg issues). My legs didn’t change much, but then, under the advice of my trainer-at-the-time, we increased the weights to tighten the muscle around my knee. The objective was to make it smaller. It didn’t work: it bulked it up.

After that, I was done—I went on a trainer hiatus for 12 months. There were enough boutique studios popping up in New York that I opted for group classes instead. I ran, took spin classes, yoga classes and, when I was on-form, did Tracy Anderson’s leg workout (this didn’t happen often). The only weights I used were in the spin classes for my upper body.

The Results? Not Exactly Perfect

Did my legs change? No. Did my body change? Yes, but not in the direction I wanted it to. The sculpted arms I was proud of the year before were no longer there. I felt dumpy and pudgy.

Was it time to go back to the heavy weights? I felt like one of my detox-retox-detox clients. It wasn’t time to do that. I needed an alternative strategy.

Experiment #2 (Spoiler Alert, This One Worked)

I replaced my cardio-skewed exercise program with a muscle sculpting program. I took Barry’s bootcamp 2-3x per week and used medium weights. I continued with yoga, and started with a movement specialist, Erik Hansen, who also trains Eva Mendes and Bruce Willis. Erik taught me the importance of postural alignment, working on small muscle groups, and using a combination of weights to improve my body shape. I’m happy to report that my arms are back and I’ll be wearing shorts this summer!

Tips From Erik, Movement Specialist

According to Erik, “most women prefer to avoid muscle hypertrophy.” Couldn’t agree more! His workouts address any postural imbalances, mobility or stability issues and improve overall strength and conditioning.

I choose carefully when and which muscles to place under significant load, sometimes only using body weight exercises.
I utilize full body and functional movements and movements inspired by yoga and pilates.
I tend to steer clear of heavy lifting with presses, pulldowns and rows, using them at a lower intensity instead, to support good posture rather than going after big strength gains.
I’ve also found that the smaller muscles—the biceps, triceps and deltoids—can be pushed harder strength-wise without adding size.
When training the lower body, I choose compound movements in which the muscles of the posterior chain (lower back, hamstring, glutes) are the primary movers, with variations of deadlifts, squats and lunges, in an attempt not to overload the quadriceps muscles, as they can tend to hypertrophy as well.
Perfect Legs: Tips From Chris Heron At Shaping Change

As I’ve been in search of the perfect legs for the past 20 years, I’ve asked many experts along the way. Chris Heron from Shaping Change in London, added this to the solution:

Sprint: this has better fat loss effects in half the time of steady state cardiovascular exercise. Studies have shown that near maximal efforts (90% + of max effort) for 15 repeats of 30 second sprints helped participants lose more fat in 6 weeks than people who spent more than double the time daily doing steady state cardio exercise.
Lift moderate weights but at very high volume: women should lift a little lighter weights, but lift them lots of times! Try a set of exercises that hits muscles in order of size, starting with legs, then back, chest and finish with shoulders and arms. With each exercise do 20-25 reps and go through the entire set 3 times.
At Last: The Dana James Plan

Spend 15 minutes doing sprint intervals, followed by Chris’ program, then do another round of 15 minute sprint intervals. This mimics the Barry’s bootcamp program I do in New York.
In terms of diet, eat clean. Mostly plants. A small amount of protein. An even smaller amount of carbs.
If you find yourself rationalizing your food choices with “I’ll run it off tomorrow” then you’ve just taken a step backwards. Use exercise to change the shape of your muscles and diet to burn fat.

FIND BEAUTY AND WELLNESS EXPERTS

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Smoothies Are a Lie



Smoothies, in theory, are pretty brilliant. You can stuff two cups' worth of spinach in there, along with strawberries, bananas, blueberries, chia seeds, and voila, that's already half of your daily recommended dose of fruits and veggies in just one drink. Getting lots of nutrients in one easy to consume drink is great. But it doesn't necessarily mean that smoothies are healthy. .

A recent New York Times story reports that you are likely consuming more calories and sugar when drinking a smoothie than when eating whole fruits and vegetables. According to dietitian and nutritionist Sarah Krieger, people often overdo it by drinking 20- or 24-fluid-ounce smoothies–that's the size of a Venti Starbucks–especially if you're buying from a store that adds loads of sweeteners and calorie-adding nut butters.

Even if you make smoothies at home, Krieger says the way we drink smoothies in just a few minutes as opposed to taking our time eating whole fruits leads to overconsumption. She explains the fiber in whole fruit "acts as a net" to slow down the body's process in converting sugar from food into blood sugar. Smoothies don't eliminate fiber, but they are shredded to bits in the blender and, thus, less effective. "You're likely to feel hungrier again sooner after drinking the smoothie than you would have had you eaten the same fruits and vegetables whole," the report reads.

Krieger insists "there's a fine line between a smoothie and a milkshake." Bottom line: whole fruits > blended fruits. Also, if you were thinking of getting a smoothie anyway...just go all the way and treat 'yo self with a milkshake, won't you?

Eating Breakfast Isn't as Important as You Think



You’ve heard it all before: Breakfast is “the most important meal of the day” and skipping it can lead to weight gain, a sluggish metabolism, or stress. According to a new piece in The New York Times however, our beliefs about breakfast are all based on “misinterpreted research and biased studies"–propaganda, basically.

Author Aaron E. Carroll notes that almost all breakfast studies suffer from a "publication bias.” There are flaws in reporting of studies that skew findings to link skipping breakfast with causing obesity. Carroll writes:

The [reports] improperly used causal language to describe their results. They misleadingly cited others’ results. And they also improperly used causal language in citing others’ results. People believe, and want you to believe, that skipping breakfast is bad.
Additionally, there are usually conflicts of interest behind the studies, considering most of them are funded by the food industry. The Quaker Oats Center of Excellence, for instance, paid for a trial that concluded eating oatmeal or frosted cornflakes reduces weight and cholesterol. Go figure.

We’re conditioned from a young age to believe that breakfast is essential to performance. It turns out that’s because most of the research geared toward kids is meant to evaluate the impact of school breakfast programs. They don’t take into consideration that 15 million children in the U.S. go hungry at home–of course they would do better in school if they eat. “That isn’t the same, though, as testing whether children who are already well nourished and don’t want breakfast should be forced to eat it,” Carroll writes.

Overall, you should just go with your gut. If you’re hungry in the morning, eat. If you’re not, don’t think you’re sinning by skipping it. Finally, approach all studies skeptically–Carroll put it best: “Breakfast has no mystical powers.”

How to Protect Your Eyes From Getting Sunburned



You wear sunscreen year-round, even on cloudy days, but what are you doing to safeguard your eyes? (And no, sorry, those $7 sunglasses you use as a permanent headband don’t count as a legit form of protection.)

While not as common as sunburned skin, photokeratitis - aka sunburned eyes - can occur when unprotected or under-protected eyes are exposed to sunlight reflecting off water, sand, ice, and snow, as well as those high-intensity UV lamps found in tanning beds. This kind of burn damages the thin surface layer of the cornea, and symptoms range from pain, redness, and swelling to watery eyes, sensitivity to bright light, blurriness of vision, and even temporary vision loss. Eek.

But don’t worry: Janelle Routhier, MD, licensed optometrist, fellow at the American Academy of Optometry and the British Contact Lens Association, and senior director of customer development at Essilor, has some easy ways to help you avoid sunburning your eyes.

1. Always wear the right kind of sunglasses, which might mean splurging a little.

Dropping $100+ on a pair of shades might sound like an indulgence, but it’s actually a smart health investment that can save you money and grief down the road. If you choose wisely, that is.

Dr. Routhier suggests selecting a pair that promises to block at least 98 percent of UVA and UVB. But even those lenses that boast a max amount of UV protection likely won’t shield you from all the ambient light hitting the back of your lens and reflecting into your eyes.

“It’s important to realize that most sunglasses only block light coming at us from straight ahead. Unless they are very tight around your face - in what we call a ‘wrap style’ - sunglasses let a lot of light in around the sides,” Routhier says.

Ask your eye doc about sunglasses that reduce the reflection off the back of the lens into your eye. Also, make sure to go for polarized lenses. While they don’t protect you from the sun’s rays, they do reduce glare and help you see more sharply.

So splurge a little on a pair of high-quality shades (the larger the better) and wear 'em as often as you can - on cloudy and sunny days alike - to not only prevent photokeratitis, but also decrease your risk of getting cataracts, which can develop after years of cumulative sun exposure. For maximum protection and style, pair shades with a floppy, wide-brimmed hat.

2. Refuse to part with those cute-looking cheapies? You don’t have to.

Head over to your optometrist and ask to swap out your lenses for a pair that will actually protect your precious peepers. They’re armed with the lenses you need to better protect your eyes from the sun, so you can upgrade your shades but still keep the fun frames. (Health and fashion crisis averted!)

And listen up, eyeglass wearers: Did you know you can order whatever sun lenses you want in your prescription? That means you can actually see the road in front of you while driving on a sunny day! Score.

3. Don’t forget the kids.

Kudos to the parents who diligently coat their children with gobs of sunscreen, but they’re probably still overlooking one critical area: the eyes. Kids need eye protection even more than adults do.

“The most damage occurs when we’re little because that’s when our pupils are the largest. It’s also when we’re outside the most and when we have both phones and devices [close to] our faces,” Routhier says. “Kids are exposing themselves to all sorts of UV, high energy, and blue violet lights.”

We get it - who wants to spend a wad of cash on a pair of sunglasses for a six-year-old who will lose or rip them off in a matter of minutes? If you don’t think eyewear is the way to go, at least put a wide-brimmed hat on your child’s head.

4. Fair folk, take heed.

Anyone who doesn’t protect their eyes properly can develop photokeratitis, but people with fair skin and light eyes are more susceptible thanks to the lower levels of pigment found in their skin. Lighter-eyed folks also tend to have slightly larger pupils than their darker-eyed friends, resulting in an extra light-sensitive iris and retina.

Blue-eyed journalist Anderson Cooper experienced firsthand what can happen when you don’t wear sunglasses. He reportedly burned his eyes during a 2012 trip to Portugal after spending a few hours boating without any protective eye gear. The result? About 36 hours of blindness and the feeling that his eyeballs were on fire. (Ouch!)

5. Don’t swap contact lenses for sunglasses.

Wear contact lenses? You’re also more prone to sunburned eyes.

“Generally, having anything in your eye - like a contact - is going to make your eyes more sensitive,” Routhier says. “A common misconception is that all contact lenses are UV-blocking, which they aren’t. A lot of people think, 'Well, I’ve got a contact lens on my eye so it’s blocking something; it’s protecting me.’”

Even those contacts that promise to block UV rays only cover a small portion of your eye and not the surrounding areas. That’s why you need sunglasses, regardless of what you wear for vision correction purposes. They help protect the delicate skin around your eyes prone to sunburn, as well as early signs of aging.

Study Floats 'Provocative' New Theory on Alzheimer’s



A new study out of Harvard puts forward what the New York Times calls a “startling hypothesis” about Alzheimer’s. The research published in Science Translational Medicine suggests that old infections in the brain—or, more specifically, the body’s attempt to fight them off—may be at the root of the disease.

The study revolves around the telltale plaque in the brain associated with Alzheimer’s, which is caused by a buildup of a protein called amyloid beta. Scientists have never been sure why the protein begins to build up as people age.

“Does it play a role in the brain, or is it just garbage that accumulates?“ is how Harvard’s Rudolph Tanzi frames the question per New Scientist. His study suggests that it does indeed play a role, and an important one: The body produces the protein to fight off infections that pass into the brain through the blood-brain barrier; the problem occurs when it doesn’t get properly cleared away after the fight.

“It’s interesting and provocative,” an Alzheimer’s researcher at the University of California, San Francisco, tells the Times of theory. It’s been tested on mice and roundworms but not humans yet. "Most shocking of all,” writes Scientific American, “was that when they injected bacteria into the brains of Alzheimer’s mouse models, amyloid plaques—the hallmark of the disease—formed within 48 hours.”

If further research backs up the notion, it could lead to new ways of treating the disease. For example, if this protein that eventually causes trouble comes into being originally as a way to fight pathogens, “you could vaccinate against those pathogens, and potentially prevent this problem arising later in life,” says Tanzi’s co-author, Robert Moir of Massachusetts General Hospital. (Maybe memories lost to Alzheimer’s aren’t gone forever?)

Skin Picking Disorder: What It Is and How to Stop It



So, you pick your skin. We’ve all done it — picked at an unsightly scab or tugged at an annoying hangnail, only to regret it later. But if you find yourself picking at your skin frequently and find it difficult to resist the urge to pick at it, even when it’s painful and leaves your skin damaged, cut or swollen, you may have Skin Picking Disorder (SPD) or Excoriation Disorder.

What is Skin Picking Disorder?

According to Eliza Burroughs, a registered psychotherapist at CBT (Cognitive Behavioral Therapy) Associates in Toronto, SPD is pathological skin picking characterized by the recurrent picking of the skin that results in damage to the skin and leads to lesions. It affects between one to five per cent of the general population.

Those diagnosed with SPD will have made repeated unsuccessful attempts to stop or decrease the picking as well as experience significant distress or impairment in functioning as a result of the picking, and typically spend more than one hour per day picking, thinking about picking, and resisting urges to pick.

“Commonly picked sites include face, arms and hands, although it can be anywhere on the body,” Burroughs says. This can include healthy skin, minor irregularities, lesions, or scabs. Picking can occur with just fingers or tools such as tweezers or pins, and can get so bad that the person might be embarrassed to show their skin in public.

Among those diagnosed with SPD, the gender balance is dramatically skewed towards females. Approximately 75 per cent of people with SPD are women, according to Burroughs.

“It is unclear as to why this may be, however it may reflect treatment seeking behaviors based on gender or cultural attitudes as opposed to underlying biological differences between the genders,” she says. “For instance, it is possible that men feel more embarrassment or shame in seeking treatment for a mental health condition or an appearance-related concern.”

Why do people pick at their skin?

Like most mental health conditions, the causes of SPD are not entirely clear and probably multi-factorial. Genetics, mental functioning, emotional regulation and environmental factors all come into play.

”[SPD] may be related to certain emotional states. For example, stress, boredom, anxiety, fatigue, anger,“ she says. “Similarly, picking can occur when people are under or over stimulated.”

Burroughs says for some individuals the picking may be what she terms “automatic,” essentially done without full awareness. Alternatively, the reverse — “focused” picking — may occur.

“There may be a particular skin irregularity that is targeted and the person may experience a sense of tension if they try to resist or delay the picking and then experience relief once they can fulfill the urge,” she says.

What do you do if you have SPD?

First, it’s important to understand that there are options. There are many physicians, psychiatrists, psychologists, and dermatologists who specialize in SPD treatment, like Burroughs herself. She provides Cognitive Behavioural Therapy (CBT) to her patients dealing with the disorder.

“This includes habit reversal training, and psychoeducation and strategies that target the thoughts and behaviours associated with SPD,” she says.

There are currently no medications approved specifically for use in the treatment of SPD, however, some SPD pharmacological studies have looked at the same kind of medications used for OCD or other body-focused repetitive behaviors like Trichotillomania (compulsive hair pulling), says Burroughs. However, she recommends talking to a physician or psychiatrist before making any decisions.

If therapy or medication is, in fact, not the right course of action for you, Burroughs has provided some helpful ways to lessen the urge to pick:

1.) Target the sensation another way. For example, if your skin is itchy, use a brush to rub lightly against the skin

2.) Make it difficult for the fingers to automatically start picking. For example, tape fingers or wear gloves in high risk situations (e.g. while watching T.V.)

3.) Do a competing response (a behavior that makes it virtually impossible to do the picking behavior). For example, clench fists, take-up knitting, doodle.

4.) Mindfulness and meditation can help overcome urges by increasing awareness of the urge, physical sensations, and related thoughts.

5.) Relaxation training, deep breathing, progressive muscle relaxation

6.) Regular exercise

7.) Maintaining a balanced lifestyle with healthy sleep habits and diet

8.) Ask a friend or loved one to help but make sure you set the rules. For example, they are allowed to gently tap you if they notice you picking but they’re not allowed to grab your hand. Everyone is comfortable with different styles. One person may want a gentle approach; another may prefer having their hand pulled away.

Sunday, 29 May 2016

How Yoga Made Me Respect The Hell Out Of My Body



I can remember my 10-year-old self looking into a full-length mirror and thinking I was "bigger than the other girls." I wasn't. Yet an unhealthy relationship with my body persisted from that day on.

Years of volleyball, starting in grade school, made my thighs bulky and muscular. I stuck to dresses and never wore jeans or shorts for fear of looking heavy in my lower half. Black became my default wardrobe when I read in a teen magazine that the color was slimming. Every time I looked in the mirror, I found something that wasn't good enough, something that I would change.

I wasn't alone in this either. I heard it in the lamenting "Ugh, I look so fat" from the girl next to me at the sink in the high school bathroom. I'd watch my friends untag themselves from photos because they didn't like how they looked. Dissatisfaction was the norm and still is today for many women.

The expectations placed on us and how we're supposed to look are nearly impossible to achieve. It's no wonder that I struggled for years to make peace with my body! Now when I think about the anxiety and hours I wasted obsessing, all I wish is that I could have that time back.

Yoga changed everything for me.

I'd always been flexible so I tried out a yoga class because I figured I'd be good at it. I was immediately hooked. The quiet space, cool people, and natural high I felt after a class kept me coming back for more.

Even in the yoga studio—the one place that's supposed to be free of judgment—I often caught myself playing the comparison game. I would try in vain not to stare at the beautiful people in their standing splits. Jealousy would rear its ugly head, and I'd wonder why I didn't have so-and-so's body or why I couldn't yet make a headstand look effortless.

Until one day in class the voices in my head quieted long enough for me to catch a glimpse of my own power.

I looked in the mirror and saw the strong, muscular legs that I had hated for so long. The epiphany hit me that those legs allowed me to hold poses that the twig limbs I once longed for couldn't handle. I saw my shoulders and arms that were tight and toned from countless chaturangas. My skin glowed with health and newfound calmness as a huge grin broke across my face.

I left that yoga class walking on air. A shift was starting to take place in the way I looked at myself. Rather than criticizing my body based on what it looked like, I began appreciating everything I was capable of doing. I no longer cared as much about looking a certain way. Instead, I started to work toward accomplishing feats of strength and flexibility. Working toward advanced poses (and achieving them!) has made me grateful for a body that can move and bend and hold itself upside down.

It's still a challenge at times to stay positive and not fall back into old habits of criticism. Maintaining a regular practice helps, as does pausing to take a deep breath and mentally list three things I'm grateful that my body can do.

Nowadays, when I notice myself looking in the mirror and thinking about what I'd change, I redirect my thoughts to be thankful for my health. Yoga gave me the perfect body by helping me to appreciate the one I already had. I don't have washboard abs, and I'm OK with that. But this beautiful, capable body is the place my soul calls home, and I'm making every effort to respect that.

A Refreshing Smoothie Packed With Protein To Fuel Your Summer



Protein smoothies are recommended for post-workout recovery and muscle recovery; they help curb appetite and serve as a perfect nutrient-dense breakfast.

Typically, we are bombarded with different protein powders and become overwhelmed about which are the safest and best ones to use.

What if I told you that you don’t necessarily need a protein powder to get your post-workout protein fix? You can create a 20-grams-of-protein smoothie with ingredients you probably already have in your kitchen!

Here are my favorite all-natural ingredients that add up to 20 grams of protein in one smoothie:

Berry Protein Smoothie

Serves 1

Ingredients

½ cup mixed berries
1 frozen banana
½ cup almond milk
½ cup Greek yogurt
⅓ cup oats
1 tablespoon chia seeds
¼ teaspoon cinnamon
Preparation

Toss all ingredients into a high-speed blender. Serve immediately and enjoy!

3 Fitness Myths That Are Holding You Back



Everyone, at one time or another, has been given less-than-great advice for their health. Fitness and weight loss, due to their touchy and unique nature, have been particularly clouded with mountains of bad advice over the years. And if you are like everyone else, sifting through it can be hard, and tedious. As a personal trainer, I see my clients believing in some of the same big myths, over and over again. Here's some of the loudest, and most erroneous, advice that could be slowing down your fitness gains, and what you should do instead.

1. If I take a workout supplement, I don't have to work as hard.

This fitness myth is mostly perpetuated by the radical claims that supplements, both natural and unnatural, make. Countless supplements claim they can “speed up your metabolism” or “burn fat for you” or even “put muscle on you.” This is just not true. Working out will help you speed up your fat burning, not a supplement. And eating right, and eating enough, will help you put on muscle. Besides, even if a supplement could help, there could be a trade-off. In the end, the chemicals that fill those bottles could do more harm than good to your fitness gains by damaging your glands and leading to poor health.

2. I have to go to the gym because I need weight machines to get fit.

So many people think that they need to go to the gym so that they can use all of the special machinery that is available. But lifting free weights is just as effective as, if not better than, using weight-lifting machinery. Machines do not mimic the body’s natural movement, but rather, can restrict your movement and even be harmful if they are used incorrectly.

One of the biggest advantages of using free weights in place of heavy machinery is that you have the freedom to work out from your own home. Investing in your own set of weights at home can eliminate the need for expensive gym memberships. This gives you the luxury of working out on your own time, in your own home.

3. Running on the treadmill is the most effective form of cardio.

Every day I see people sweating away on the treadmill, logging long miles at one easy pace—sometimes for hours! It’s no secret that cardio is pushed on us as the best weight-loss option at the gym. It’s also great for your heart and your health. But not all cardio is the same; there are two types to consider. One is steady-state cardio, the type you will get just running on the treadmill, at the same speed from start to finish, for an hour a day. This type of cardio burns fat for the length of time you do it. But, the second type of cardio, HIIT (high-intensity interval training), actually burns fat for up to 24 hours after your workout.

HIIT workouts tend to be shorter but more intense than traditional cardio, and they can burn more calories through out the day. Sure, you can do them on the treadmill—but you can't just press one button and zone out to your favorite TV show. And the beauty of HIIT is that you can do it anywhere, incorporating pretty much any type of cardio: running, cycling, swimming, circuit training, you name it.

It’s true that there is a lot of good fitness advice out there. But sifting through the mounds of bad advice and myths that are perpetuated over and over again can take a lot of work. These top three now-busted myths should help you realize what may be holding you back—and how to break through to the next level, no matter what your fitness goals.

A Food-Based Approach To Protecting Kids' Teeth (It's Not Just About Sugar!)



The epidemic of tooth decay in our children has increased over the past 30 years. In fact, a study by the American Academy of Pediatric Dentistry shows that tooth decay is now the most common chronic childhood disease in the U.S.

As a dentist, my approach focuses on diet first—even more than brushing and flossing. Investigation into how cavities form reveals that simple dietary habits can lead to almost 100 percent cavity prevention.

Parents have long thought that if they brushed their child's teeth long enough, flossed them regularly, and kept soda and candy to a minimum that their children wouldn't get cavities.

But it's possible to get cavities without ever touching candy or soda. Beyond any genetic predisposition to tooth decay, cavity-causing snack foods with high concentrations of simple carbohydrates are the true culprits. Snack foods we commonly give to young children, such as dry cereal, crackers, and dried fruit, convert to lactic acid, which wears away tooth enamel and causes cavities.

But parents with youngsters know it isn't practical to completely restrict carbs from their child's diet. And the good news is they don't have to. This is because it's not the amount consumed but the frequency with which simple carbs make contact with the teeth. For example, drinking a smoothie in one sitting is better than taking drinks from a sippy cup over several hours. A zero-cavity program doesn't require a complete family diet overhaul if you know how to work the system.

To achieve zero cavities for your child—as well as older children and adults—here are the five prevention principles I recommend:

1. Protect baby teeth.

Don't fall for the myth that baby teeth don't matter because children will lose them at a young age. While baby teeth may begin falling out at age 5 or 6, children keep their back molars until ages 10 to 12. Cavities in baby teeth need to be treated. Preventing cavities through diet, even at a young age, removes the trauma for everyone involved.

2. Offer teeth-friendly foods.

Fat, protein, and fiber do not cause cavities. Simple or processed carbohydrates do. This means, counterintuitively, you are better off feeding your child a piece of 70 percent dark chocolate than a pretzel, cracker, or handful of raisins.

Starches, including not only sugar but all dried, processed flours, cling to the teeth and cause a large percentage of cavities. For this reason, eating bread and fresh fruit is better than eating crackers and dried fruit. You don't have to eliminate all carbs from the diet—you just have to change the quality of the carbs and how they're consumed.

3. Promote organized eating instead of grazing.

If you floss your child's teeth twice a day but let him drink chocolate milk all day long, your child will still get cavities. How your child eats is as important as what your child eats.

Think of it like this: carb-rich foods + time on teeth = cavities.

This means that allowing your child to graze on snacks or sip juice or milk throughout the day is a recipe for a mouth full of cavities. Teeth stay coated in cavity-producing acid for too many hours. Establish six "mini meals" a day and feed your child only at these organized meal- and snack times, with water in between.

4. Make water your ally.

The adage "The solution to pollution is dilution" holds true in the mouth. Drinking water with, or immediately after, meals and snacks is a simple way to reduce cavity worry. Offer water instead of juice or milk when your child is thirsty between meals.

5. Teach good brushing and flossing.

Bacteria in the mouth breaks down simple carbs into cavity-causing lactic acid. Removing bacteria and reducing simple carbs is key to cavity prevention. Until children reach the age of 5 or 6, they need help from a parent to brush their teeth properly.

Parents should give their child a "perfect" brushing before bed, with nothing to eat or drink except water afterward. With young children, a great brushing may only take 20 or 30 seconds, as long as the parent is doing the brushing. After age 6 or 7, have them transition to brush on their own for two minutes, twice a day. You only need to floss the teeth that are touching.

The bottom line: Instilling good habits for 100 percent cavity prevention means establishing organized snack times, giving your child teeth-friendly foods, and maintaining daily brushing and flossing routines.

How To Tap Into Your Intrinsic Happiness



With two kids outgoing, social kids we meet a lot of parents. And a lot of prospective parents seem to be drawn into our orbit as well. The other day I was talking with a woman who was obviously, uncomfortably pregnant. But she was excited, you could tell, her brain stuffed full of baby books and eyes glimmering with anticipation.

“I can’t wait to see how the whole Nature vs. Nurture thing plays out,” she said.

(pause)

My wife spoke first. “No, no. There is no versus. Children have a nature and you can nurture it.” The woman raised her eyebrow. This wasn’t the answer she’d expected. “It’s only when you make it a versus thing that you have real problems,” I added, probably needlessly, because I always have to say something.

Those of us with kids know. There’s a person there, a unique personality, at 4 or 5 months. I’d say that person is there even earlier but we lack the tools to detect it, and babies can’t do much more than burble, eat, and poop to express themselves.

As Dr. Seuss says, “No one is youer than you.” And this essential you, the you who you have always been, lies below the level at which we typically define ourselves. Below what you do for money, who you love, whether you’re a boy a girl, gay/straight/bi, the you that lies below your thoughts and feelings about life.

And certainly below the level of our problems. In fact, it’s fair to say that many of the most-vexing problems we struggle with arise because we become disconnected with our essential selves. We don’t, truly, know our nature. And if we don’t know that, how can we nurture it? Perhaps our parents never really understood us (perhaps because they didn’t really understand themselves) and pushed is into molds that don’t fit. It’s not their fault. They were doing the best they could.

The good news is that as meditators, we have a wonderful tool with which to reconnect to our core selves, to ground ourselves in whom we really, truly are and always have been. The Veda teaches that this essential you is happy, whole and complete. It wants nothing. It needs nothing added to it. It is the source of all the happiness and love you’ve ever felt. Happiness is your nature. Meditation is how we nurture it.

Thursday, 26 May 2016

What Registered Dietitian Taylor Riggs Eats In A Day



As a registered dietitian who believes that healthy eating shouldn’t have to be boring or restrictive, I use my blog and social media channels to show that good food can be good for you, too.

And that balance is key to a healthy life. No one is perfect 100 percent of the time, and we shouldn’t have to be—finding a place where you can nourish your body with the nutrients it needs while giving yourself a little wiggle room for indulging once in a while is so important, in my mind. Food is meant to be enjoyed, and I hope this peek into my day helps to show that!
6 a.m.: Wake up

The first thing I do when I wake up in the morning is drink a big bottle of water. I keep a huge water bottle on my nightstand (about 20 ounces) so that it’s easy for me to grab and sip on while I get ready for work. It wakes me up and helps me feel energized and hydrated as I start my day.

7 a.m.: Breakfast



I’ve been on a total smoothie-bowl kick lately, and I don’t see it stopping anytime soon! I love smoothies for breakfast because they are an easy way to sneak some veggies and extra nutrients into your day without even realizing it, and putting them into a bowl makes them seem more like a “real” meal to me.

Plus, I’m the kind of person who likes to sit down and enjoy a slow breakfast in the morning before starting my day, so putting it into a bowl helps me do that instead of just chugging it mindlessly on the go.

My favorite combo lately includes almond milk, frozen blueberries, sunflower seed butter, cocoa powder, turmeric, fresh ginger, and lots of spinach.

10 a.m.: Kombucha

By midmorning, I’ve been at work for a couple of hours, where I do nutrition counseling and health coaching for a medical management company. I’m on the phone most of the day talking with clients all across the United States, and by about 10 a.m., you can almost always find me sipping on a kombucha.

Ginger is my jam right now, so GT’s Gingerade flavor is my go-to!

1 p.m.: Lunch



Lunchtime! I pack my lunch for work pretty much every day, and it’s almost always some kind of leftovers or hodge-podge salad and a piece of fruit.

I'm currently in the process of publishing my first cookbook (in which each of the recipes takes five steps or less to make), so my lunches lately have been leftovers from whatever recipe I tested the night before.

I’m super excited about this veggie and chicken stir-fry recipe and love pairing it with some cauliflower rice. I’m also on a big apple kick lately, so I’ll finish off lunch with one that I pre-sliced that morning.

4 p.m.: Snack



By 4 or so, you can usually find me standing at my computer (our company has standing desks for all of its employees—how awesome is that?) searching through my purse for a snack.

I’m a type 1 diabetic, so I always have at least three different options in my bag in case of a low blood sugar emergency! My favorite afternoon snack options lately have been either a banana with a scoop of almond butter and some hemp seeds or a blueberry Larabar.

8 p.m.: Dinner



When I get home from work, I usually take my puppy, Woody, for a jog or long walk before I put something together for dinner.

As I mentioned before, I’ve been testing recipes like crazy for my cookbook, so it’s something different every night right now. This hash recipe that includes Brussels sprouts, sweet potatoes, and eggs is another one that I can’t wait to share!

I also love exploring the local food scene in Columbus, Ohio, so if I’m going out with family or friends for dinner on a weekend or for a special occasion, I definitely indulge a little bit more.



Last week I went out for tacos and enjoyed a margarita or two and, of course, the best guacamole in town from a local restaurant called Bakersfield, which is located in the Short North.

In a normal week, I probably eat out once at the most, so when I do get out, I definitely like to enjoy myself!

9 p.m.: Dessert



I have a major sweet tooth, so I always end my night with some form of dessert. My usual go-to is a square or two of dark chocolate after dinner (I’m one of the crazies who loves 90 percent or higher).

But every once in a while, I’ll whip up a batch of my favorite cookies from my blog or a “just-for-one” dessert like my Easy Chocolate Cake in a Mug, so I’m not tempted to go overboard!

The Body-Shaming Behavior We All Need To Stop



There’s an insidious epidemic in our midst. It’s in boardrooms, coffee shops, parks, classrooms, fitness classes, spas, and living rooms on every continent. It’s the cause of depression, low self-esteem, and feelings of isolation at record levels—and women are especially susceptible.

I've seen it happen before, but it hit me with renewed force at a recent charity event. I was in a room full of established, insightful, smart, beautiful women, so the common theme was especially surprising.

At every table, the conversations were not focused on accomplishments, celebrations, and ideas, but on self-deprecation, insecurity, frustration, and shame. Reaching for another cucumber sandwich, one woman said, “There are so many carbs here, I'll have to eat only protein for the rest of the weekend to balance this out.”

Another woman was eyeballing the cookies and said, “I shouldn’t have another one. I will have to work out even longer just to burn it off.” In my ear, a friend was telling me how much weight she'd lost on her new diet.

I sat there wondering how we let it get like this. At what point in history did women start to shame themselves for eating, enjoying food, for just plain living? Food shame is at an all-time high, and it has the destructive effect of making us feel inadequate.

I've spent the last few years pursuing self-love and trying to accept myself for who I am. The more I seem to love myself, the less I feel I need to change.

I don’t want to participate in conversations like this anymore. Why are we shaming ourselves for being human? Why do we make ourselves feel bad for eating what we really want? Food is energy. It is nourishment. So why are we labeling our food with negative emotions?

The problem isn’t the food. The problem is that we’ve been taught that how we look is more important than who we are or even what we do.

Women especially seem to have an obsession, a preoccupation, with talking about food, diets, and rules around what we can, should, and shouldn't have. The natural vernacular is “I need to change myself in order to be OK.”

American women have reached the point that we feel like we aren't making progress unless we're actively trying to lose weight. We lose our sense of purpose if we aren't trying to change ourselves physically. We judge our worth by how we look. But self-love is about not wasting time on negative thoughts. Self-love is about knowing that you are good enough exactly as you are.

Many of us feel broken, so we we try to fix an internal problem with an external solution. That's impossible. We can only fix the problem of disliking ourselves by working on the problem itself—not the symptoms. The solution is internal.

In my private life-coaching practice, I work with many women who have issues with their body and food. I always ask, “What was your mother’s relationship to food and her body?” and without fail, my clients tell me they grew up with an unhealthy model for relating to food and to their bodies.

They all had mothers who were always on diets or saying, “I can’t eat that. That will make me fat. This will go straight to my thighs.” Their mothers might've complained that daddy can eat whatever he wants while mommy has to skip the dessert. These mothers accidentally passed down to their daughters the belief that they are only as valuable as they are pretty.

Of course our mothers would also tell us we are beautiful and that we can do or be anything, but their actions contradicted these statements. Parents not being happy with their bodies sends a message to children that they need to always be on a diet in order to feel good about themselves.

Women today are less happy than women in the 1970s (who had fewer opportunities and less freedom), and an estimated 95 percent of women are unhappy with a part of their lives.

Women are teaching women that we are not OK until we change ourselves physically.

Without realizing it, fathers contribute to the issues as well. When I was 12, my father called me "Thunder Thighs." I grew up thinking I was flawed because I had big legs. I have a coaching client whose father made similar comments about her body when she gained weight during puberty. Today, she is afraid to date because she is terrified to imagine what men might say about her body.

Fathers, please stop making comments about your daughters' bodies. Just love them as they are.

Mothers, please stop talking about what you can and can’t eat. Food is nourishment and love.

We are teaching our children that their worth is only dependent on their looks. Our mothers and fathers learned this behavior from their mothers and fathers, but we can break the chain.

We’ve been conditioned to focus on what is wrong with our bodies and ourselves. We think we are flawed because we look different. We try to fit into an impossible mold. Stop trying. Be who you really are.

Stop putting down your partner when they gain a few pounds.

Stop judging yourself if you gain a little weight. You are human, and your worth is not dependent on the number you see on the scale.

Women who confide in other women, please stop feeling bad for eating food. Please stop judging yourself for the way you look.

And to you, dear reader, please stop mentally picking yourself apart. Look in the mirror and celebrate your uniqueness. You are beautiful and enough, just as you are.

Yoga For Your Core: Drills To Help You (Finally!) Do A Handstand

My series on yoga for your core wouldn't be complete without a mention of handstands. One of the most challenging poses to master, this inversion requires serious balance and strength, both of which radiate from your center.

But what if you can't do a handstand? Not to worry: The drills I share here can be done consecutively, or you start with the first drill and develop it over time—and then move on to the second one, which involves hopping up. If you haven't done this kind of move before, you'll have to put on your “Fearless Cloak” in order to try the second one and have some fun with it.

Always be safe, but do not let yourself be paralyzed by fear, or its neighbor, doubt. Here we go!

Prep pose: Set yourself up for success



This first picture shows how to position your body for these drills. Notice that my arms are straight and I’m rounding my back. I’m also hollowing out my belly and sucking it inward. My shoulders are also above my wrists, so I’m not leaning back onto my legs. I need to keep my weight forward.

Hold this prep pose for 5 breaths or as long as you need to really activate and engage from head to toe.

Drill 1: Come into downward-facing dog



Bring your feet together and bring your hands in a few inches closer to your feet. Then bend your knees and widen them so you’re squatting between your knees. On the inhale bring your knees together and lean forward so that your shoulders are way forward.



Keep rounding your back like in the prep pose, and push the floor away from you. Hollow in the belly.



Exhale and come back to your squat, with your knees staying together. Then separate your knees to child's pose.

Do this drill 10 times. Inhale forward; exhale squat. When you're done, rest in child’s pose for 5 breaths.

Drill 2: Hop up with knees bent



If you’re up for the next challenge, set yourself up the same as in Drill 1. Flow through downward-facing dog, wide-legged squat, then knees-together squat—but this time, when you inhale, you will hop up with your knees bent. Try to bring your knees into your chest while you lean forward with arms straight.

You want to be as quiet as possible so that most of your weight remains in your arms and core. Don’t straighten your legs in the air into handstand. The drill is to keep the knees in for core development.



As you exhale, you’ll softly land back down with you knees together. As in Drill 1, separate your knees into child's pose.



Do this drill 10 times, then rest in child’s pose for 5 breaths or longer if you need it.

Repeat these drills daily if possible! Get flying, and befriend trust and empowerment!

The Spiritual Trick That Will Help You FINALLY Go On A Digital Detox



Digital detoxes are slowly but surely becoming mainstream, and for good reason. Taking a break from electronics can lower your stress and anxiety levels, clear your mental clutter, and strengthen your personal connections.

But some people get anxiety just thinking about life without technology. When you’re submerged in the world of texting and social media, it's easy to become overstimulated. Crystals are symbolic of the energy of nature—pure simplicity. They aren’t asking your mind to do anything; they are just asking you to be. When you hold a crystal in your hands, you breathe a little deeper and you are reconnected with the energy of the Earth.

Here's a three-step process to ease your way into a digital detox using crystals:

1. Take a shungite bath to detox from lingering energy.

Shungite is an ancient mineral stone that's packed with molecular structures called fullerenes, which are said to reduce the concentration of free radicals in the body. You can incorporate shungite's healing properties into your own home-spa routine by adding the stone to your bath.

Fill up your tub, place chips of shungite in the bath, and let them soak for 20 minutes for a cleansing electromagnetic detox. The bathwater will turn black due to the stone's high carbon concentration. It’s almost as if the black water sucks the negativity out of your body in a way that regular water cannot. Instead of just cleaning the dirt from your skin, it goes deeper to remove the buildup of all toxic energy from your mind, body, and aura.

2. Practice a disconnecting ritual.

Once your physical detox is complete, it's time to facilitate a mental shift. Set the goal to disconnect from technology for at least an hour (but hopefully two or three!) each day. Think of what you could reconnect with if you disconnect for just a few hours a day.

Remind yourself that time can either be sped up with electronics or slowed down with breath and meditation.

When you start your detox period, hold a piece of shungite in your nondominant hand and ask yourself, "Is using my technology making my life easier, or has it become a time-suck?" Tell yourself why you need a detox, and picture what you will gain from those quiet moments. Then spend 10 to 20 minutes sitting in meditation. Allow this new mindful habit to replace the mindless scrolling you would have been doing before.

Once you finish your meditation, keep the shungite stone with you during the remainder of your detox period and allow it to remind you of your intention to live in the moment, without electronic distractions.

3. Turn everything off for 24 hours.

Once you feel comfortable taking shorter breaks from technology, challenge yourself to completely shut off for 24 hours. During this 24-hour period, connect with the energy of a smoky quartz stone or an onyx stone. Sometimes when you disconnect from something, it’s easier to connect with something else. Crystals can be that tool for you. They will help to fill that void and keep you grounded and centered.

Being alone with your thoughts is a gift. In the silence, you can hear your truth and find your way back home to yourself. In the silence, information and wisdom come in the way they were designed to since the beginning of time.

15-Minute Healing Meals: Cauliflower Rice Burrito Bowls



My perfect weeknight meal is packed with vegetables and whole foods, fills me up, and tastes delicious—all while being easy enough to put together quickly.

15-Minute Healing Meals are about feeding yourself well with minimal effort. These recipes are designed to inspire you to cook something wholesome without interfering with everything else you've got going on.

Note: While some foods may take a little longer to cook, we try to make sure that all hands-on time is kept to 15 minutes, to make your mealtimes as relaxing, restorative, and nourishing as possible.

If you're not sick of cauliflower rice yet, or if you've never tried it, I encourage you to give this recipe a go. Despite using a food processor, blender, or your best knife, cauliflower rice is still way quicker than cooking actual rice, plus you're getting an extra dose of veggies in your bowl.

This burrito bowl has some of the usual suspects: black beans for protein, fiber, and antioxidants, along with fresh salsa and cilantro. What makes it a bit different is the added spring vegetables like asparagus and radishes and an avocado "crema" instead of guacamole.

This simple combination of citrus, seasoning, and avocado can be thinned out with water for a more pourable dressing or kept as is for a more dip-like consistency—it's your call.

Cauliflower Rice Spring Burrito Bowls

Ingredients

Olive oil or avocado oil
1 small head cauliflower
1 garlic clove, finely chopped
3 scallions, white and green parts thinly sliced
1 teaspoon cumin
2 big handfuls of spinach
1 bunch asparagus, ends trimmed and cut into smaller, bite-size spears
1 cup cooked black beans, rinsed and drained
4 radishes, thinly sliced
Optional garnishes

Pico de gallo or salsa
Cilantro
Hot sauce
Feta
Avocado Dressing

Ingredients

1 avocado
Juice of ½ a lemon or lime
Salt and pepper
Preparation

1. To make cauliflower rice, chop the cauliflower very finely in a food processor, blender, or by hand. If using a machine, pulse the cauliflower, making sure you don’t over-process, until it’s reached a rice-like consistency.

2. In a large pan with high sides, heat a drizzle of olive oil over medium-high heat. Add garlic and scallions and cook for 1 minute. Add in the riced cauliflower and season with salt. Cook, stirring, until heated through and tender—about 3 to 5 minutes. Stir in the spinach so it wilts, and set the cauli rice aside.

3. In the same pan add a little more olive oil and heat over medium-high heat. Add asparagus and stir to coat with oil. Season with a little salt and cook until golden in spots, about 3 to 4 minutes. Carefully add a splash (about a tablespoon or two) of water to the pan, and put a lid on to finish the cooking for about 2 more minutes.

4. Make avocado dressing by pureeing the avocado, lemon juice, and seasoning in a blender or food processor until smooth (it’s also possible to mash it by hand, but that will take longer).

5. Assemble bowls with cauliflower rice, asparagus, and black beans. Top with thinly sliced radishes, cilantro, feta, pico de gallo, and avocado dressing.

5 Acupuncture Myths We All Need To Stop Believing: A Doctor Explains



When I meet someone new, they usually ask me what I do. My standard answer is “I am an integrative medicine doctor who combines functional medicine, acupuncture, and nutrition to get to the root of people’s problems.”
When they hear I do acupuncture, their eyes widen in surprise, and I often get a million questions. I get it. People are curious, and it's a relatively new medical treatment within the scope of Western medicine. Add to that the fact that I look like the complete opposite of a traditional Chinese medicine doctor, and it tends to pique people’s interest.

Although acupuncture has been around for almost 4,000 years, it remains a mystery to most Americans. That's why I'm sharing the top five myths about acupuncture—and explaining what you should really know:

Myth #1: Acupuncture hurts.

I mean, you’re using needles right? Yes...and no. The needles we use in acupuncture are miniature versions of the ones used to draw your blood at the doctor’s office. They are about the size of two to three human hairs. Sometimes you may feel an initial prick, which fades away in seconds. Most of the time you don’t even realize you have a needle in your body—unless you decide to start doing jumping jacks all of a sudden (not recommended).

Myth #2: Acupuncture is only for “hippies."

I don't mean this as an offense to hippies (especially since I consider myself one!). Acupuncture is for everyone. You would actually be surprised how many people are getting regular treatments but keeping it a secret. I've treated everyone from the CEO of a major company to the local school teacher. Ask your friend, co-worker, or family member if they have ever tried acupuncture. You'll probably find that the answer is often yes.

Myth #3: Acupuncture only treats pain.

It’s true that acupuncture helps with pain, especially joint, back, headaches, and menstrual cramps. There is an abundance of research to back up its effectiveness for pain. However, I've also successfully helped manage many other conditions using acupuncture, including nausea, allergies, anxiety, infertility, depression, hypertension (high blood pressure), and fibromyalgia, among others.

Myth #4: Acupuncture is just a placebo effect.

Actually, this may be true to some extent. However, if you feel better, do you really care why?

Still, it's mostly a myth, as numerous studies of acupuncture have shown that our brains release chemicals like endorphins (natural painkillers) and substance P (calms overactive nerves) along with additional anti-inflammatory effects on the body.

Myth #5: Acupuncture is addictive.

People tend to think that once you start acupuncture you'll always need it in order to feel good. In fact, for the majority of illnesses, the goal is to treat the acute problem so that you don’t need an endless number of treatments. However, for people with chronic conditions, it's often extremely useful to have a maintenance acupuncture schedule to help keep problems under control.

The Easiest Ways To Rev Your Metabolism (Hint: Avocados!)



Looking to make summer 2016 your best yet? To help you get a head start, we're ringing in Memorial Day weekend with a sale and knocking 50 percent off the price of all our courses. With more than 40 courses providing everything from plant-based meal plans to killer workout routines, we've got every aspect of your health journey covered.

We often assume we’re born with a set metabolism and there is nothing we can do about it. Fortunately, that’s not true!

Here are eight simple steps I follow to make sure I’m kicking my metabolism into high gear:

1. Eat breakfast.

Although there are still questions about whether or not eating breakfast has a direct effect on your metabolism, many studies, including one in the Journal of American Dietetic Association, show that women who eat breakfast tend to eat fewer calories throughout the day, allowing them to better maintain or lose weight.

In fact, the National Weight Control Registry reports that eating breakfast is one of the most important aspects of long-term weight management for its study participants.

Jump-start your morning with a healthy breakfast and get the energy boost you need to start the day out right.

2. Drink water.

Many of us are in a constant state of mild dehydration. We go through the day drinking little water and forget that our bodies need water to burn calories. Even mild dehydration can slow down your metabolism.

For a quick and easy metabolism boost, make sure you’re drinking at least 64 ounces of water a day and more if you live in a hot climate or you exercise regularly.

3. Mix it up.

Not all exercise is created equal. Changing up your current routine can help you torch even more calories and keep your body burning more even after your workout is over—helping to boost your metabolism.

If you do the same workout day in and day out, try something new once or twice a week, and you’re sure to notice an almost immediate and positive change.

4. Get enough sleep.

In today’s fast-paced world, it’s easy to go-go-go and not put an emphasis on the importance of adequate sleep. But being sleep-deprived can wreak havoc on your metabolism and weight.

A study in the International Journal of Endocrinology showed how sleep is connected to the metabolic process and is important to maintain metabolic equilibrium. Another study in Trends in Endocrinology & Metabolism states that sleep disturbances can cause disorders, including obesity.

Try to go to bed 15 minutes earlier each week until you’re getting the recommended seven to eight hours of sleep a night. I know it may not be easy, but your body will thank you, and not only will you help boost your metabolism, but you’ll also be more productive during the day.

5. Let your food work for you.

Certain foods have been shown to increase metabolism. Give these foods a try: green tea, peppers, eggs, avocados, apple cider vinegar, and whole-fat yogurt. But don’t go overboard or the extra calories you consume will offset any small increase in metabolism.

6. Up the intensity.

Simply adding some interval training into your workout—short bursts of higher-intensity training—can help your body burn more calories even after your exercise session is over.

Next time you’re out for a run or on the treadmill, going for a bike ride or taking an exercise class, try upping the intensity for short bursts and feel the burn!

7. Eat.

Even if you’re trying to lose weight, don’t slash your calories too low, as inadequate calories can actually lower your metabolism as your body tries to conserve energy.

If you’re trying to lose weight, cut your calories to a healthy level and then use exercise to burn additional calories.

8. Lift weights or do weight-bearing exercises.

Incorporating weight lifting or weight-bearing exercises into your exercise routine will help you build more lean muscle mass. Since muscle burns more calories than fat, more muscle means a higher resting metabolism, and that means a boost to your fat-burning efforts.

Note: Before adopting any new exercise routine, you should consult your physician.

7 Practical Steps To Making Your Wildest Dreams Come True



If you are anything like most people, nothing in the world would make you happier than experiencing your ultimate dream come true. But also if you are anything like most people, you have always written off your unique, passionate desire as a “pipe dream."

The good news is that you no longer have to accept the status quo. I'm here to tell you that no matter what that wildest dream is, you can make it come true. It will take work and perseverance, but you can get there by committing to and following these seven practical steps:

1. Make a vision board.

A vision board is a large collage composed of pictures, quotes, or really anything that inspires you. Just go to almost any store and purchase a large piece of poster board. Then, start with a stack of magazines and begin to browse through them for pictures, quotes, or anything else that represents your dream. Cut out the images and fill up the poster board until it symbolizes your ideal future. A vision board serves as a constant visual and energetic reminder of your ultimate goal.

2. Visualize the life you want.

Now that you have completed your vision board, make sure to hang it in a room where you spend the majority of your time. Commit yourself to meditating on the pictures for at least 15 minutes per day. If your dream is to find true love, while staring at your passion-filled vision board, imagine yourself in a healthy and loving relationship with the person of your dreams. If your dream is to be your own boss, start a business-minded vision board and imagine yourself as an independent and successful professional running the show and calling the shots. Manifestation through the law of attraction only works when you are truly able to envision and feel yourself living in the future of your dreams.

3. Recite daily affirmations.

Affirmations are written positive statements about pretty much anything that you want. There are affirmations for love, money, health, career, weight loss, etc. An example of a personal affirmation might be, "I am calm and do not give in to worry or anxiety." Another example might be, "I eat the right foods and am fit and healthy." Whatever your dream may be, come up with a list of seven to ten positive statements that reflect that goal. Word the affirmations from the viewpoint that you are assuming you already believe the statements to be true. Commit yourself to repeating these affirmations out loud, once or twice a day, on a daily basis. Even if you don't exactly believe the words you are saying (because they do not represent your current reality), repeat the affirmations anyway. One day they will become true, after all. Fake it until you make it! Our words and thoughts are composed of energy and therefore contain extremely potent power to alter our reality.

4. Share your dream.

Share your dream with anyone and everyone who will listen. By taking the extra step of verbalizing ideas, dreams, and goals, you are giving them power, and therefore they have a greater chance of coming true. As you begin to release the energy out into the universe by sharing your dreams, on some level, you are essentially holding yourself accountable to seeing them to fruition. When you feel confident enough to voice your wildest dreams to other people, you are reconfirming the belief within yourself that your dreams can come true.

5. Ignore the naysayers.

Once you begin sharing the desire to fully realize your wildest dream, be prepared to face the cynics and pessimists. Everyone will have an opinion, and most will not be supportive. In fact, a lot of people will just laugh in your face like they did to me. Ignore the negative and judgmental responses! Just because someone else may have a limited mind and cannot imagine you or anyone else accomplishing such a lofty goal does not mean that it is impossible. It just means that specific person cannot comprehend the potent manifesting power that lies within the universe and all people, so how can they possibly believe that this power exists within you? Do not let anyone with a limited mind bring you down.

6. Do your research.

Research whatever it is that you are after. My dream was to move to a tropical island in the middle of nowhere, so I began researching the cost of living, business opportunities, day-to-day life according to expats who have relocated, etc. Educating yourself on the reality of your wildest dream will bring you one step closer to getting there. Research propels you forward because chances are, you might be pleasantly surprised to learn just how easy it is to accomplish your goals. Most people denounce their dreams without even looking into how to turn them into a reality. Depending on your dream, it might be way easier than you ever thought possible. Or, on the other hand, turning your dream into a reality may be way more difficult than you had imagined. Either way, at least you are preparing yourself for whatever obstacles may need to be worked around in the future. A little research goes a long way.

7. Connect with the universe.

Now that you are committed to embarking upon a journey of experimenting with the universal law of attraction, you must connect with the universe to increase your chances of success. After all, you are asking God, the universe, the divine, etc., to work in tandem with you to essentially deliver your dream come true, so where do you think the ultimate fulfillment is going to come from? From God, the universe, the divine!

Of course, you are responsible for doing the actual work to get there; in most cases, your dream won’t just appear out of thin air. But this source, whatever you like to call it, the source that connects all living things, is behind every single miracle and dream come true. Believe in, connect with, and express gratitude to your creator, and you may be shocked to see just how easy it is to manifest your wildest dreams.
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