Is Anxiety Is Draining Your Brain?

 It doesn’t have to. Here’s help

By Markham Heid

How’s this for unfair: Women are twice as likely to suffer from anxiety disorders than men are, according to the Anxiety and Depression Association of America. And to top it off, new research finds that those frequent bouts of worrying may be making it hard for your brain to complete even the simplest of tasks.

10 Silent Signals You’re Stressed

It’s no secret that feeling anxious isn’t exactly enjoyable, but Michigan State University researchers wanted to find out exactly what goes on inside an anxious brain. They asked 149 men and women who suffer from anxiety to complete a series of puzzles, while tracking the electrical activity in their brains.

 The results: Although men and women performed equally well on the simple puzzles, women’s brains were much more active. Later, when the puzzles became more difficult, the women performed worse than their male counterparts.

13 Little Ways To Be Less Anxious 

Why? The researchers speculate that the energy used up on simple tasks robbed the anxious women of the brainpower needed to complete more difficult tasks. In other words, although your brain is technically an organ, it mimics a muscle in that it can be worn down by too much work. And, like carrying around an extra 10-pound weight, anxiety makes everything your brain does more difficult. 

But not to worry; you can learn to get a handle on your anxiety with a few easy tips:

Control your breathing. Although you’ve probably been told to breathe deeply when trying to calm down, the opposite is actually true, says Alicia Meuret, PhD, a psychologist and anxiety specialist at Southern Methodist University. “Deep breaths worsen hyperventilation and anxiety-associated symptoms such as shortness of breath and a racing heart,” she says. So how should you breathe? Slowly and shallowly, Dr. Meuret recommends. Try to take in as little air as possible, keeping in the oxygen for a second or two before exhaling, she advises. This will keep your body’s supply of circulating carbon dioxide at its proper level, which will calm you down, she says.

 Which Type Of Anxious Are You?

 Try an easy meditation technique. Learn to trigger your body’s “relaxation response,” says Herbert Benson, MD, director of the Benson-Henry Institute for Mind Body Medicine at Harvard Medical School. “Repeat a relaxing mantra or think about a place that makes you feel calm,” Dr. Benson says. This type of simple meditation has been shown to reduce both anxiety and stress, according to a study from Aarhus University Hospital in Denmark.

 See more green. Researchers at Kansas State University found that hospital patients who kept green plants in their rooms reported reduced levels of pain and anxiety, and had lower blood pressure. Plus, dozens of studies have shown similar correlations between exposure to nature and reduced stress and anxiety.

Read more: http://www.prevention.com/health/health-concerns/toll-anxiety-takes-womens-brains#ixzz1zH5l79dl

5 Signs You've Had Too Much Caffeine

You may love caffeine’s feel-good effects, but overdosing can harm your physical and mental health. Here’s how to tell if you’re overdoing it

You know you’re a caffeine addict when your eyes won’t open before you’ve taken your first sip of morning Joe, or if your co-workers call you “Crabby” when you skip your afternoon Diet Coke. While the best part of waking up may indeed be Folgers in your cup, being over-caffeinated may also be harmful. “Studies have found that some caffeine can improve mental acuity and performance throughout the day, but too much caffeine can negatively impact your mood, energy, and even health,” says Erin Palinski, RD, CDE, CPT, who has a private practice in New Jersey.

 Enjoying a latte probably won’t hurt you, and may even have surprising health benefits such as lowering your risk of Alzheimer’s disease. Just keep in mind that—as with most delicious things in life—it is possible to have too much of a good thing.

“Some research has linked high doses of coffee to infertility and increased risk of hip fractures in older women,” says Keri M. Gans, MS, RD, CDN and author of The Small Change Diet. “If you stop drinking coffee abruptly, you may experience irritability, fatigue, headaches, and even depression.”

 So how much caffeine is too much? The American Dietetic Association recommends having no more than 300 mg a day, or the amount in about two or three 8-ounce cups of coffee. Even if you’re not a java lover, you may be getting caffeine from sneaky sources unknowingly: Sports drinks, supplements, and even certain medications contain caffeine.  

Sneaky sources of caffeine include: 2 tablets Excedrin for headaches; 130 mg

Vital Energy water; 150 mg

 16-ounce Snapple ice tea; 42 mg

 1 cup Ben & Jerry’s No Fat Fudge Frozen Yogurt; 85 mg

1 cup Dannon Coffee Yogurt; 45 mg

Barq’s Root Beer; 22 mg

 Hershey’s chocolate bar, 12 mg

For perspective, one 8-ounce cup of coffee can have anywhere from 125 to 150 mg.

While caffeine’s effects may be different for different people, here are some common warning signs that you may have overdosed

Here are 5 signs s you are getting  too much: Sneaky sources of caffeine include:

• 5 Signs You've Had Too Much Caffeine

• 1. You hit an afternoon slump.

• 2. You’re peeing orange.

• 3. You can’t sleep.

• 4. You feel anxious.

• 5. You have heartburn.

Moderation is Key!!

Read more: http://www.prevention.com/health/healthy-living/5-signs-youve-had-too-much-caffeine?cm_mmc=MSN-_-Product-_-How%20to%20Get%20Your%20Best%20Night’s%20Sleep%20Ever-_-5%20signs%20you%20had%20too%20much%20caffeine#ixzz1zH0Q3b6t

THOUGHT FOR THE DAY

Recovery at it’s Best!

Calvin Brown is leaving The Circle. The Peers will have a void that will be hard to fill, and will miss his presence in many ways.

In Peer, we define recovery simply: We see recovery as being able  to restore  your life to the path you intended for yourself .  Calvin is the role model for this definition at its’ best.

In Calvin’s  time  with us he has shown all of  us that  with the right attitude, engaged support and relationships, planning and action step implementation…well anything is possible.

Calvin, started  in our PSR program, moved  to Peer. At Peer he became a forceful positive  role model, becoming the President  of an amazing and active  Peer  group.  Calvin has been the editor of our Newsletter and gets it out every month without fail! Calvin was also a powerful force in getting our blog off the ground.

Calvin also contributed  to the Per group with leadership qualities and  provided many ,helpful skills groups  for his peers.

 Through positive  engagement, he  was  encouraged  to try becoming a Certified Peer Specialist. Calvin thought this  may help him, unsure of  what role being a CPS would have.

Calvin became  CPS. A great one at that. He also became an instructor  for other CPS candidates.

Calvin thought it might be a good idea in the mist of all his other goals to complete is associates degree…he did this December 2011.

Calvin also received a job at our 4 Corners  Program .Calvin is the driving force behind the peers newly developed fitness program.

Calvin was able to participate in a peer panel at the National Conference and has  represented himself and his peers exceptionally well.

Amazing, right? We could not be more proud of and  for him.

Well what is amazing is that Calvin, has  embraced his recovery and  from the beginning ,knew he had long term goals.  Excelling in all his efforts, Calvin, still felt he had  to complete his original goal …To complete his 4 year degree.

Calvin applied  to and was accepted to school in North Florida and  he  will be  going to school in a pre  med. program with the hopes of finding his future in the medical field…Like his dad.

We feel 100% that whatever direction Calvin chooses will not only be the right one, but he  will excel at it.

With heavy hearts, all of the Peers say Good Luck , we know  you can do it and be great at it!!

We are not ready to say goodbye, as the impact that Calvin has had on all will stay with all of  us  for a very long  time. So we will just say  with a quote….from the “Other 100 acre woods”:

 “We'll be Friends Forever, won't we, Pooh?' asked Piglet.

Even longer,' Pooh answered.”

― A.A. Milne, Winnie-the-Pooh

Calvin, you have made a difference  for the better not  only for yourself, but  for all of us…….you will be missed, we send you off with good luck and a little piece of each of our hearts.

This people , is Recovery at Its’ best!

Miss Louise

Trans Fats

What is a Trans Fat?

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s). Because the term refers to the configuration of a double carbon-carbon bond, trans fats are sometimes monounsaturated or polyunsaturated, but never saturated. Trans fats do exist in nature but occur far more often during the processing of polyunsaturated fatty acids in food production.[1] The distinction is important because trans fatty acids generated naturally by enzyme action are generally beneficial, whereas those generated by physical agents such as heat or pressure can lead to a variety of health problems.[2]

The consumption of trans fats increases the risk of coronary heart disease[3][4] by raising levels of LDL cholesterol and lowering levels of "good" HDL cholesterol.[5] Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.[6] Two Canadian studies, that received funding by the Alberta Livestock and Meat Agency [7] and the Dairy Farmers of Canada,[8] have shown that the natural trans fat vaccenic acid, found in beef and dairy products, can have the opposite health effect and can actually be beneficial compared to hydrogenated vegetable shortening, or a mixture of pork lard and soy fat,[8] e.g. lowering total and LDL cholesterol and triglyceride levels.[9][10][11]

Unsaturated fat is a fat molecule containing one or more double bonds between the carbon atoms. Since the carbons are double-bonded to each other, there are fewer bonds connected to hydrogen, so there are fewer hydrogen atoms, hence the name, 'unsaturated'. Cis and trans are terms that refer to the arrangement of the two hydrogen atoms bonded to the carbon atoms involved in a double bond. In the cis arrangement, the hydrogens are on the same side of the double bond. In the trans arrangement, the hydrogens are on opposite sides of the double bond.

The process of hydrogenation adds hydrogen atoms to unsaturated fats, eliminating double bonds and making them into partially or completely saturated fats. However, partial hydrogenation, if it is chemical rather than enzymatic, converts a part of cis-isomers into trans-unsaturated fats instead of hydrogenating them completely. Trans fats also occur naturally in a limited number of cases: Vaccenyl and conjugated linoleyl (CLA) containing trans fats occur naturally in trace amounts in meat and dairy products from ruminants, although the latter also constitutes a cis fat.
Read More:http://www.webmd.com/diet/features/trans-fats-science-and-risks
P,S. NOT RECOMMENDED FOR HUMAN CONSUMPTION!

Thought for the Weekend

Are You an Emotional Eater?

Learn to Manage, through understanding, planning and action steps

Resource: http://exercise.about.com/cs/nutrition/a/emotionaleating.htm

Do you ever eat when you're not hungry? Is that a silly question? Most of us are probably guilty of eating for reasons other than hunger; this is often called emotional eating. In fact, in a recent poll, 19% of my readers cited "Eating when I'm tired, depressed or stressed," as one of their biggest diet blunders.

Emotional eating is a common way we sabotage our weight loss goals, as well as our physical and mental health well being, but it doesn't have to be that way. By recognizing your emotional eating habits, you can start changing those bad habits and take control of your diet.

Food for Thought

Eating only when you're hungry makes sense on an intellectual level but, emotionally, food often represents more than just a mixture of inanimate ingredients. For many of us, food is a reward for doing something good, a comfort when we're feeling bad or even something to do when we're bored. People often turn to food when they feel:

    Stress* Depression*Anger*Boredom* Loneliness*Frustration*Anxiety

For many of us, reaching for our favorite foods is an automatic response when we don't feel good about ourselves. Changing that automatic response isn't easy but, if you want to learn how to control your calories to lose weight or get healthy, it's worth the time and effort to figure out what's behind your emotional eating habits.

Why Are You Eating?

The first step to taking control of your eating is to figure out what triggers emotional eating for you. Do you eat more at work because of stress or boredom? Do you eat more at parties or other social situations because you're nervous or anxious? Do you eat when you're bored or lonely?

For many of us, emotional eating is such an ingrained habit, we're not even aware we're doing it. The following tools can help you keep track of your eating to give you a clearer perspective on your eating habits:

 

    Blank Food Diary

    How to Keep a Food Diary

    Identify Your Emotional Eating Triggers   
you can access the tools @ :http://exercise.about.com/cs/nutrition/a/emotionaleating.htm