Friday, July 27, 2012

Recovery To-Do List


Recovery To-Do List



On my recovery to-do list are fitness goals such as increasing the number of push-ups I can do. There are occupational goals. I want to work towards being a peer specialist. I also have social activity goals like meeting new people in the community. I update my to-do list periodically, for example if I meet one of my goals I will put in its place a new one. Sometimes I will add a goal just to increase my recovery work load, as I feel is necessary.

Your recovery to do list should consist of at least one or two short term goals that keep you moving forward. These short term goals should enable you to eventually meet greater goals that will take you more time and that are crucial to your recovery. You will find that your to-do list is helpful in being more self-directed (a primary component in recovery.) Your effort towards reaching the goals on your to-do list will help build your self-esteem.

I recommend that you set goals that will take maybe a month as short term goals. Your longer term goals may take you 6 months to a year or even more. You should attempt to set a steady pace you can maintain until your longer term goals are met. I find it helpful to balance out activities. You probably don't want all your goals on your to-do list to be for getting in shape. Most importantly is that your to-do list is yours, you must decide what to put on there and in what order.

Wednesday, July 18, 2012

Routine Sustainability


Routine Sustainability: Fitness Maintenance Plan



If you already are in shape and are looking for help to stay in shape, this is the article for you. Fitness routines can get to be quite boring and bog you down. In this article I will offer a number of strategies to help you get enjoyment out of your discipline; as well as make it a little easier.

There are many components to a successful fitness plan; in which you will not only get in shape but stay in shape. Some of these are variety, peer support, and pace. Let's start with peer support. Peer support is especially beneficial to those trying to maintain their fitness level. Your local area is likely to be a bountiful resource of people like yourself- if you connect with these people they can help you greatly. Some ways of connecting with others looking to stay in shape are joining a sports league or taking either a fitness or martial arts class, weight watchers is also a good option. There are also clubs you can join such as cycling and tennis club. You will not only be getting peer support participating in martial arts or sports but you will be working less and playing more while maintaining your fitness. If possible, you should have a training partner as well. It will help motivate you to get out and exercise having another person who depends on you.

The next component of my maintenance plan is variety. Variety is the spice of life and should be incorporated in to your routine. You could do this by having both strength and cardio exercises. You could also get a gym membership, they have tons of equipment and you should be able to try new things often. Spending time outdoors doing a variety of exercises is a great way to stay in shape. You may want to do a lot of hiking or biking, or maybe kayaking is your thing. On those rainy days you might want to exercise in the privacy of your own home. Owning an exercise tape or a favorite piece of equipment is a good idea.

The final component of my fitness maintenance plan is pacing. To maintain your fitness level you should spend about three days a week doing physical activity that pushes you a little. You should be breathing a little heavier than when at rest and sweating as well. This may be a brisk walk for some of you, for others it is running or lifting weights. On days that you don't work out you should still get out for a leisurely walk or at least do a set of push-ups. Lastly and maybe most importantly in your quest to not get burnt out on exercise is diet. Diet is altogether a different approach to being in shape and will lighten your workload tremendously.

Tuesday, July 17, 2012

Cycling to Fitness


Cycling to Fitness



Riding a bike is a great way to stay in shape. It is a no impact exercise that is great for your heart and lungs. It is also very utilitarian; as you can commute on a bike or even vacation doing a bike tour.

If you are considering getting in shape on a bike allow me to lend a helping hand. As I have in the past been an avid cyclist I believe I have a little to share on the subject. I have done a number of century rides (100 miles in a single day) as well as having gone to a bike mechanic trade school.

First and most importantly, wear a helmet- it may save your life. Second, learn a little about bike maintenance. You should carry a multi tool, patch kit, and frame pump with you. It's highly likely you will breakdown if you ride a lot and you will need to do on the spot repairs. You should also invest in tire liners. They are an inexpensive alternative to puncture resistant tires. You may also like to get a cycle computer and a map. You will always be able to go exploring this way. Your cycle computer will tell you how far you’ve ridden; and your map will tell you how to get home.

Sunday, July 15, 2012

Vegetarianism and Veganism


Vegetarianism and Veganism



There are many health benefits to plant based diets. It can also be a challenge to balance such a diet. It can be done however, with some learning and discipline. This article should be helpful to those considering or already implementing a plant based diet.

There are specific nutrients that could be deficient in a vegetarian or vegan diet. These include vitamins D, B12, and A; minerals iron, calcium, and zinc. Then there are omega-3 fatty-acids. You can obtain these components of a healthy diet in a number of ways if you are a vegetarian or vegan. Omega-3 can be found in eggs so you may want to consider a lacto-ovo vegetarian diet, or be a pescatarian and eat fish. For vitamin D you need only spend a little more time in the sun. Vitamin B 12 is found exclusively in animal proteins so you must supplement your diet to include this Vitamin, vegans.  To learn more about how to have a balanced plant based diet go to www.mypyramid.gov/tip_resources/vegetarian_diets.html.

One of the main questions people have about plant based diets is if they have enough protein. The fact is most Americans get too much protein. Quinoa, soy, and hemp seed are all great sources of protein available even to vegans. They have in them all nine essential amino acids (broken down protein.) Hemp seeds are also high in omega-3 and omega-6 fatty acids.

More than concerns there are health benefits. The average vegan and vegetarian get more fiber in their diet than omnivores. It is also great for reducing blood pressure and cholesterol levels. Many have also found that plant based diets help weight loss.

Thursday, July 12, 2012

Cigarettes: How I Quit


Cigarettes: How I Quit



In this article I will tell you of my experience quitting smoking. I hope it will help you do the same. It had been 6 years since I picked up smoking when I quit. I had in that time smoked as much as 2 packs a day. I had also tried to quit once before.

The first time I made a real attempt at quitting smoking was in 2008. I was prescribed Bupropion, a generic Wellbutrin. At that time I was a pretty serious cyclist. To keep my mind off of cigarettes I rode  my bike constantly. In fact, in the time from when I quit to when I started back up (one month) I was able to do my first 100 mile bike ride.

Although the medication curbed my cravings, the desire to smoke hardly ever went away. In a fairly short time I had my moment of weakness. I tried to hide the fact that I had started smoking again for a few weeks. I thought I would quit again before anyone found out. In this time I also smoked cigars instead of cigarettes; thinking it would be easier to quit cigars. Nevertheless, this was a failed attempt at quitting.

The next time I tried to quit smoking I did it cold turkey. Not actually by my choice. My insurance would not cover Nicotrol unless I was involved in a smoking cessation class. I believe that this worked in my favor. Unlike my first attempt to quit with medication, in quitting cold turkey the cravings were stronger. The first two days were especially tough; I spent a lot of time in bed in that time. However, without the medication I feel that the desire to smoke went away pretty quickly. An added incentive that helped me through those first 2 days was that I made a couple of bets with people that I could quit. Similar to the first time I quit, I exercised a lot to keep my mind off of cigarettes. I worked out about 2 hours a day for 9 to 10 day stretches. The days in which I didn't workout were very tough. This lasted for about a month and a half. Now I workout about 3 to 5 days a week and have no problem with not being able to smoke cigarettes.

Tuesday, July 10, 2012

Postive Self-Image: A Tool in Recovery


Positive Self-Image: A Tool in Recovery



One thing that has helped me through my recovery process is a positive self-image. Although, this positive self-image I have is not inherent- instead it is something I work to maintain. At times my self image has been poor. At these times my symptoms of schizophrenia were also less manageable, and my decision making was less rational. A positive self-image is not by itself a cure all for mental illness. It should be a part of someone’s wellness plan if they have a mental illness.

A wellness plan could include maintaining or losing weight, keeping relationships with current friends, making new friends, taking part in fun activities, or finding and maintaining employment. Some of what you see on a person's wellness plan should be  for improving or maintaining a positive self-image. As your self-image improves it feeds your belief that you can improve and meet personal goals. A positive self-image is a source of hope. Hope is thought by many to be the most important component in the recovery process.

There are a few things that are sources of a positive self-image for me. I must be active both physically and socially. I believe exercise to be a two fold approach to having a positive self-image. It increases your energy and improves how you look. Interacting and forming relationships with your peers is also beneficial. I always like a good game of chess with a friend.

Unfortunately, there are also things that detract from a positive self-image. A big one of these is dependence on others- specifically, being financially dependent as an adult has been horrible for my own self-image. Other detractors are a lack of romance, lack of direction, and being sedentary.

Maintaining a positive self-image comes in part from positive thinking. To develop positivity you must attempt to be realistic, accepting your flaws and limitations. You must also recognize your strengths and accomplishments. Positive thinking may take time and practice. There are a number of tools to help you out, and I have listed many of these tools below.



Avoid exaggerations: Keep your internal voice from making irrational assumptions- specifically negative assumptions such as "I will never be able to do that," or "I will always have this problem."



Nip negative thoughts in the bud: Do not bash yourself. You must accept who you are.



Accentuate the positive: In the face of upsetting circumstances, remind your self of your accomplishments and qualities.



Accept flaws and being human: Everyone makes mistakes. You are not perfect and that’s ok.



Replace criticism with encouragement: Give constructive criticism to yourself and others. Your positive self-image does not entirely come from within. You need positive external influences too.



Don’t feel guilty about things beyond your control: You are not always to blame when something goes wrong. If you are in the wrong, learn and move on. If not, do not beat yourself up over it.



Do feel responsible for your feelings: Don’t expect others to make you feel happy or good about yourself. People and events have an affect on your emotions, but they don’t dictate them.



Treat yourself kindly: Do not describe yourself in terms you wouldn’t openly describe someone else. You deserve to be treated as well as you treat others. Treat your self once in a while possibly to a dinner or a walk in the park.



Forgive and forget: Try not to hang on to painful memories and bad feelings. It’s important to work through things but don’t let the past determine your future.



Focus on what you can do, not what you can’t: Avoid "can’t" thinking or other negative thoughts. Don’t be afraid to seek help in accomplishing things. Remind yourself of your capabilities and positive qualities.



Try one or two of these strategies on a regular basis. Making internal changes will increase your ability to make external changes that will change your life.

Saturday, July 7, 2012

Carbohydrates: Fact or Fiction


Carbohydrates: Fact or Fiction



In this article I want to spell out the facts about carbs. Let me begin by saying this: carbs are found in most fruits and vegetables, as well as milk. Those would all be good carbs. The manner in which carbs are looked at has changed in recent years. It is no longer a matter of simple and complex carbohydrates. It is now the glycemic index and glycemic load.

The glycemic index measures the rate at which food is turned into sugar, as compared to pure fructose. The glycemic load measures the amount of digestible carbs in, say, an apple or a donut. High on the glycemic index is 70 or higher. These would be bad carbs. Low on the glycemic index is 55 or lower, and these would be good carbs. The glycemic load is similar, in that a lower rating is better. A low glycemic load is 10 or under, medium is 11-19, and high is 20+.



Low Glycemic Load: 10 or under



High fiber fruits and veggies, (see link below)

Bran cereals

Chick Peas, Kidney Beans, Black Beans, Lentils, and Pinto Beans



Medium: 11-19



Pearled Barley

Oatmeal

Bulgur

Rice Cakes

Whole Grain Breads

Whole Grain Pasta

Fruit Juice (no sugar added)



High: 20+



Baked Potato

French Fries

Refined Cereal

Sweetened Beverages

Candy

Couscous

Cranberry Juice

Basmati Rice

White Flour Pasta



Most importantly is that you understand that most of your carbs, that actually should make up 45%-65% of your diet, should be from fruits and vegetables. Otherwise your carbs should come from whole grains. For a list of fiber rich fruits and veggies go to http://www.ksre.ksu.edu/humannutrition/~/doc10530.ashx. With an understanding of good and bad carbs, you should improve your ability to manage or lose weight. I hope this article helps you with this task.

Thursday, July 5, 2012

Exercise and Illness


Exercise and Illness



In the following article I will highlight some information that was authored by a woman named Mary Ellen Copeland. She is a doctor who also suffered from mental illness. I am including excerpts of what she wrote on the benefits of exercise because it so closely echoes my philosophy.



Exercise is a great response to many difficult symptoms and circumstances. Exercise helps reduce unpleasant symptoms and improves your overall stamina and health while reducing stress. The right exercise can even be fun. The benefits of exercise include:



an overall feeling of  well-being



enhanced ability to sleep, along with more restful sleep



improved memory and ability to concentrate



decrease in some uncomfortable symptoms



decreased irritability and anxiety



improved self-esteem



weight loss



improved muscle tone



increased endurance



increased mobility



You may discover that your daily walks provide you with the added benefit of getting you outdoors to help you feel part of the natural world, and also exposes you to some needed sunlight every day.

Monday, July 2, 2012

Superfoods

Superfoods: A nutritional guideline

In researching super foods I developed quite an inclusive list from several superfood lists I found on the internet. It seems as though most other lists of superfoods are attempting to be more exclusive. However, I also have found through the research process of writing this article that superfood is a marketing term. There are a number of foods that you will not find on any superfood list with similar nutritional qualities. I am sure that adding any food you do find on my list to your diet will be beneficial. In addition to making a list, I have also written the properties of a handful of these superfoods for you to reference.



Superfoods List:

almonds, avocado, blueberries, broccoli, cantaloupe, carrots, flaxseed, oatmeal, brown rice, salmon, beans, oranges, pumpkin, soy, spinach, tea, tomatoes, walnuts, yogurt, cinnamon, dark chocolate, extra virgin olive oil, garlic, honey, kiwi, onions, pomegranates, turkey, apples, sweet potatoes, kale, parsley, and quinoa.




Superfood Properties: A Partial List

Apples: antioxidants, (polyphenols, flavonoids, vitamin c, fiber and potassium), approx. 47 calories, apple skin has 6x antioxidant activity as flesh, 30% of minimum daily fiber, prevents lung cancer, improved lung function, prevention of type II diabetes, eat a wide variety for maximum results.

Salmon: omega 3 fatty oils, b vitamins, selenium, potassium, protein, carotenoids, benefits eyes, cardiovascular system, immune system and memory, eat 2 to 4 times a week.

Carrots: beta-carotene, fiber, raw carrots have potassium, vitamin k, manganese (cell protection), and vitamin c.

Brown rice: manganese, maintains cholesterol and blood pressure.

Yogurt: probiotics, (effects digestion and immunity), approx. 9 grams protein per serving, calcium, vitamins b2 and b12, potassium, magnesium, prevents osteoporosis, reduced risk of high blood pressure, improves feeling of fullness.

Econo Training Plan

Breathe!!!!!!!
Econo Training Plan: How to get in shape for under $100.00
This article is meant to be a guideline. If you follow it you will get in great shape without breaking the bank. Featured here are reviews of home fitness equipment, which you may purchase along with athletic shoes, for a grand total of less than $100.00
First off, you will need athletic shoes to exercise in. I recommend spending no more than $50.00. Once this is done, you will be well on your way. You should still own at least one piece of fitness equipment that you keep at home. In this article I will review six pieces of equipment, at least one of which should fit your needs, and all of which are valuable tools for getting in shape. They all cost less than $50.00.
Equipment Guide:
Power Bands: Offer resistance training without too much load, great for those looking to tone up.

Jump Rope: Offers a great cardio exercise. Use intermittently while you work out to keep your heart rate up.

Kettle Bells: Good for both cardio and strength training. There are dozens of exercises you can do with these. These are also my personal choice.

Exercise Ball: Good for body weight exercises. Used even by elite level athletes.

Aerobic Stepper: Great cardio exercise . Perfect for exercising on rainy days.

Chin-Up Bar: Probably the best bang for your buck strength training device on the market.


Training Plan Outline:

Lastly, let me offer some advice on how to get in shape on a budget. First, you will need to be walking or running depending on your fitness level. Second, you will want to use youtube as a resource for exercises. You will be able to find videos of people using whichever piece of equipment you chose from the selection I provided. Last but not least, nor an actual requirement, you should be doing some body weight exercises; which you can also find a variety of on youtube.