Monday, September 30, 2013

Why Men's Self-Esteem Drops When Their Romantic Partners Succeed

One of the writer Gore Vidal's famous bon mots was, "Whenever a friend succeeds, a little something in me dies."

Some recent research gives credence to that, at least where men in relationships are concerned. It found that men feel bad about themselves without realizing it when their romantic partner succeeds or excels at something. Even worse, if the man fails or performs less than his partner on the same task or goal, his self-esteem drops even lower. Yet women feel no worse about themselves in the reverse situation.

I was reflecting on this and a couple of other seemingly unrelated research studies, that strike me as illuminating hidden themes. One theme is that higher status and material success are associated with attitudes of entitlement and narcissism, but with a positive caveat. The other theme is that couples who drift into power struggles secretly long for mutuality and collaboration.

Taken together, I think these findings indirectly reveal a significant upheaval and transformation underway, regarding what men have traditionally learned to define as "manhood" and "success" in our culture. In effect, their implications constitute a harbinger to us males -- an unraveling of the traditional definition of "maleness," or the values and behavior that have defined being a successful male at work, in intimate relationships and in society.

That is, I think we're experiencing more than just conventional gender conflicts and differences or the familiar products of male power in our culture. Those old conventions and conflicts are rooted in socialization into men's identities, which is now steadily crumbling in the face of major cultural and social shifts. And those force men to reformulate what leads to positive, intimate relationships or a successful life as a man in today's world.

To explain, first consider the initial finding. Through a series of experiments, researchers in the U.S. and the Netherlands found that when a man's intimate partner succeeds at something, he's likely to feel worse about himself. However, he may not be consciously aware of (or acknowledge) his diminished self-esteem. The study found that men devalued themselves unconsciously following their partner's success. Moreover, the men's self-esteem took a bigger hit after being asked to envision an occasion when their partner succeeded or thrived at something they had failed at themselves.

The study's lead author, Kate Ratliff, Ph.D., of the University of Florida said, "This research found evidence that men automatically interpret a partner's success as their own failure, even when they're not in direct competition." The research findings were with heterosexual couples. A description of how they were conducted was published in the Journal of Personality and Social Psychology and summarized in this American Psychological Association report.

Interestingly, the study found that women did not feel diminished self-esteem in the reverse situation -- when they thought about a time their partner succeeded at something they had not achieved. I have questions about how the researchers defined "success," as well as whether the participants' unconscious feelings were accurately obtained by a laboratory test. But to the extent the findings tapped into a real phenomena, I think they reflect something deeper than the residue of traditional gender roles: that men hold the power and women tend to accommodate, as Barnard College president Debora Spar recently commented when discussing her new book, Wonder Women: Sex, Power and the Quest for Perfection.

Unfortunately, researchers are at a loss to uncover the meanings of their own findings. They tend to overlook or discount the powerful role of socially conditioned values, ambitions and the rewards that men absorb as part of their self-definition. Yet, those have profound effects on one's entire mentality and behavior. Unsurprisingly, the researchers were quoted offering weak explanations of the findings. According to the the study authors, "Men might not want to admit that they feel bad about their own competence when their partner succeeds." But that begs the question, why? And the other, equally lame response, that "Men are simply unaware that their partner's success of failure impacts their positivity toward the self."

In my view, this and other recent findings highlight that many men are experiencing a loss of mooring regarding their identity, purpose and place in the world -- a world that's evolving rapidly in significant and threatening directions. Men who hold or cling to traditional positions of power in society (including in their intimate relationships) and who define their self-worth that way may feel terrified about losing that which they've always assumed "manhood" and a stable, successful life consists of. In other words, they fear losing domination in their relationships and material measures of prestige and success. Another bot mot of Gore Vidal is apropos: "It's not enough to succeed. Others must fail."

For men, it can feel like one's stable world is under siege, especially when one has absorbed, profited from or otherwise bought into an ideology about manhood identity that includes holding and using personal power for material ends, elite status and social recognition. It may feel inconceivable that society would be anything other than stable and supportive of who they are and their secure place in the world and that they would be the perpetual beneficiaries of that stability.

But in fact, our culture is evolving towards greater interdependency, collaboration and equality at all levels, along with shifts away from ego-dominated self-interest and towards serving the larger social good. The traditional definition of male power and "manhood," along with attempts to maintain the vested interests in it, can feel like standing on crumbling ground when faced with large-scale social change and transformations. Consider a few:













  • And don't forget the "equalizing" effects of social media.



Positive Signs for Men
The two other recent studies I mentioned suggest how men may learn and grow from the transformations underway. One found that higher social class -- borne of traditional measures of "success" grounded in traditional male power and values, is associated with an increased sense of entitlement and narcissism. However, the same study found that conscious efforts to promote a sense of equality with others have a diminishing affect on narcissism. That's encouraging, because it links with other studies finding that empathy and compassion are innate. We're "hardwired" that way to begin with, as this recent study finds.

Another study found that men and women who drift into adversarial conflict and power struggles in their long-term relationships actually seek greater mutuality, collaboration and intimate connection -- not ongoing struggle for domination or control. Both men and women seek greater transparency. The desire for mutuality is also innate, along with empathy and compassion. But men especially, struggle with how to expose their inner lives to their partners in ways that enable their growth beyond old notions of being "the man" in their relationships.

All capacities for greater "evolution" may be dulled or diminished by socially conditioned values and external rewards that warp or pervert them. Our conscious sense of self can be shaped and distorted by these values. And then we define ourselves narrowly, in ways that limit and constrict our sense of who we're capable of being, which is especially damaging for men in today's transforming world.

Douglas LaBier, Ph.D., a business psychologist and psychotherapist, is director of the Center for Progressive Development in Washington, D.C. and writes the blog ProgressiveImpact.org. You may contact him at dlabier@CenterProgressive.org. To learn more about him, click here.

For more by Tony DeSantis, click here.

For more on love and relationships, click here.

Advice From a Third Grader: How to Make Kindness Ripple Throughout the World

On Sept. 21, UN World Peace Day was celebrated across the globe. Marked as a fixed day on the UN calendar through the efforts of Jeremy Gilley at Peaceoneday.org, Peace Day calls for 24 hours of ceasefire in war-torn areas, making it possible for hundreds of relief agencies to rush into areas where battle may inhibit distribution of vaccines, books, food, and medical care. Over the years, millions of people living in conflict have benefited from the life-saving efforts made possible by the ceasefire. On a global scale, Peace Day is proving to have a powerful, positive impact.

But what impact does Peace Day have in areas not rife with war?

In non-conflict ridden zones, Peace Day can be an important day, as it helps to facilitate the discussion of peace building and what we can all do, on a daily basis, to contribute to building a more peaceful world.

At the United Nations International School (UNIS) in New York, teaching about peace is imbedded in the educational practice. Children who experience conflict on the playground are encouraged to have a seat on the peace bench, where they work out their difficulties. Junior school classrooms have peace tables prominently displayed so that children may have a place to reflect on peace and work through their differences with others. It isn't uncommon to hear "Be a Peace Builder!" as children are ushered through the halls. For the students at UNIS, every day is peace day, and Sept. 21 is a special calendar day to reflect on what this means.

Who will you make peace with?

This question, posed by Peaceoneday.org, inspired great conversation in the grade three classrooms at UNIS. An inquiry into what it means to make peace with others led the children to ask more questions: Do I have to be in conflict with someone to make peace? Can we spread peace to people we don't know? Are we open to others who try to make peace with us?

To deepen their thinking and support discussion, the grade three children at UNIS read the book Each Kindness, written by Jacqueline Woodson and illustrated by E.B. Lewis. In the book, a new girl comes to school and tries to make friends with the narrator, Chloe, and a few other girls. Despite her many attempts at making friends, the new girl is met with constant unkindness. Suddenly the girl is gone from school, and a lesson from the teacher about how kindness is like ripples in water, helps Chloe to see how unkind she was.

Moved by the book, the children had lively discussions about kindness, and how Chloe should have behaved with the new girl. This discussion beautifully dovetailed into discussions about Peace Day, and what we can do to help spread peace throughout the world.

These clever 8-year-olds pointed out that spreading peace is what they are doing when they practice their Happiness Habit of committing Random Acts of Kindness. They noted that we can be kind to anyone and everyone, and this will help to spread peace throughout the world. The question amongst the five grade three classrooms then became: What can we do to help make peace and kindness ripple throughout the world?

2013-09-30-erinmichelle.jpg


Be careful what you inspire in children, because the smallest of ideas can grow into big steps of action! These third graders set out to make certain they were spreading kindness ripples into the world. During their morning circle times, the children shared ideas on how we can all help make kindness ripples. They also reported back each day on what happened when they practiced their random acts of kindness, and how they saw others do kind deeds for someone else as a result of their actions. "We saw the ripples!" they exclaimed.

As an educator, Peace Day has become my favorite "holiday," as it provides the opportunity to discuss peace building and to develop conflict resolution skills within students. For many of us, the idea of peace seems too big and unattainable -- what can one person do to impact the wars happening across the globe? There is an important mental shift we can make when we think about global peace, and can be done by embracing the idea that peace begins with the actions of the individual. Peace can be nurtured in the smallest of moments each and every day, through the smallest of actions. It is a big idea, yet easy enough for a child to embrace.

What will you do to make kindness ripple throughout the world? The grade three children have some ideas to share with you to help you get started. We'd love to hear about the results!

50 Ways to Make Kindness Ripple Throughout the World:

1. Smile at a stranger.
2. Say thank you to the bus driver.
3. Help someone carry her heavy groceries.
4. Hold the door open for someone else.
5. Leave a kind note for someone whom you usually don't get along with.
6. Give your Mom a hug and tell her you appreciate her.
7. Sing a song to your teacher!
8. Let someone else choose the game and play it -- even if you don't like it.
9. Let someone else have a seat on the bus or subway.
10. Say hello to the security guards and thank them for keeping you safe.
11. Leave happiness notes on the apartment doors of your neighbors.
12. Leave a thank you note to the cleaners, thanking him for keeping your place so tidy.
13. Give a homeless person a smile and a piece of fruit.
14. If you see someone (even a stranger) who looks nice, tell them!
15. Say thank you to someone who makes your life easier.
16. Look for someone who seems lonely and invite her to play.
17. Invite someone new to eat lunch at your table.
18. Draw a nice picture for someone and leave it as a surprise!
19. Read a book to a child.
20. Help someone who seems to be having a hard time with his work.
21. Clean up after someone without telling her.
22. Give the secretary a flower from your garden.
23. Give someone a sticker! The smelly ones are the BEST.
24. Seek to understand someone else's point of view.
25. Use kind words when talking to others.
26. Use kind words when talking about yourself.
27. Forgive someone who has done wrong -- even without their asking.
28. Be patient with others.
29. Donate time, money, and supplies to an organization in need.
30. Respect the feelings of others
31. Know that different is good.
32. Praise someone for being brave enough to be different.
33. Listen to someone else when they are talking and ask questions so you can better understand them.
34. Ask someone how they are -- and really listen to the answer.
35. Say please when you ask for something. Say thank you when you get it.
36. Try to make someone else laugh.
37. Make someone who is sad smile.
38. Don't fight with your sister -- help her instead!
39. Turn off the lights when you don't need them.
40. Recycle when you can.
41. Share your favorite toys with someone.
42. Even if you don't have a lot, share your cookies with someone who doesn't have a snack.
43. Encourage someone when he is playing soccer, or running a marathon, or trying something new!
44. If your friend is injured, take them to the nurse and help them to feel better.
45. Stand up for someone who is being picked on.
46. Remember to have fun with people!
47. If your friend is nervous, give them confidence!
48. Play cards or football with someone.
49. Be a good looser and a good winner.
50. Hug the people you love, and tell them you love them every day.

For more ideas on teaching Happiness Habits to children, follow Happiness 101 on Facebook!

For more by Erin Michelle Threlfall, click here.

For more on happiness, click here.

Sunday, September 29, 2013

Coffee: Your Poison or Your Medicine?


Coffee. It's another one of those foods. (Well technically, drinks.)



Just like the never-ending controversy surrounding the health effects of eggs, the experts can't seem to make up their
minds about coffee, either.



A study comes out showing daily (caffeinated) coffee consumption decreases the risk of Alzheimer's. Or dementia. Or Parkinson's. Or heart disease. Or Type 2 diabetes.



(Coffee drinkers rejoice!)



Then another comes out showing daily (caffeinated) coffee consumption increases the risk of gastrointestinal problems. Or heart disease. Or anemia.



(Uh-oh!)



What's a health-conscious person to think?



Why This Conversation Might Be Irrelevant



To the 100 million plus North Americans addicted to their morning cup, this conversation may be irrelevant. Because of the one agreed upon negative effect: withdrawal. Caffeine dependency is a real thing. And we all know the effects of withdrawal are pretty nasty. Which means that all this science stuff -- especially the uncertainty -- isn't likely to change anyone's behavior. Same deal for the people who don't already drink coffee. For them, it's equally unlikely that the latest research will make a difference in their daily choice of beverage.



At the Same Time, I Know You're Curious



Whether it affects your coffee-drinking behavior or not, I know you still wanna know: Is coffee good for me? Bad for me? Or does a morning cup make no difference whatsoever to my health?

The most honest answer: I don't know. No one does. Not until they take a peek at your genes.

Coffee, Caffeine and Your Unique Liver

If you're not familiar with the field of nutrigenomics, prepare to be amazed.

It turns out that caffeinated coffee can either be a medicine or a poison. At least when it comes to one particular risk: heart disease. And it all hinges on one specific gene, called CYP1A2.

You see, the CYP1A2 gene tells your liver to make one of two enzymes: CYP1A2 fast or CYP1A2 slow. Now, here's where it gets interesting.

If you have the gene that makes the fast version of CYP1A2, each time you drink caffeinated coffee, your body processes and eliminates the caffeine from your bloodstream very quickly.

That effect -- being a fast metabolizer of caffeine -- leads to a decrease in heart disease risk when you drink a moderate amount (two to four cups) of caffeinated coffee each day.

(Stay thirsty my friends!)

However, if you have the gene that makes the slow version of CYP1A2, each time you drink caffeinated coffee, your body processes and eliminates the caffeine from your bloodstream very slowly.

That effect -- being a slow metabolizer of caffeine -- leads to an increase in heart disease risk even when drinking the same amount of caffeinated coffee each day.

(Damn these slow genes!)

Crazy, isn't it? When it comes to heart disease risk, caffeinated coffee can actually be a "poison" for one person. And a "medicine" for another. It all depends on one little gene.

Coffee, Caffeine and Your Unique Nervous System

Speaking of genes, here's another interesting story. Scientists have frequently observed that some people who drink caffeinated coffee have a lower risk for developing Parkinson's disease. However, not everyone sees this benefit. There are people who can drink lots of caffeinated coffee and still see no benefit in terms of Parkinson's risk.

What could possibly explain this? Well, nutrigenomics to the rescue again!

There's this gene called GRIN2A. I won't go all into the science but here's the bottom line: If your GRIN2A gene behaves one way, coffee is your best friend when it comes to Parkinson's risk, lowering it by almost 60 percent.

If your GRIN2A gene behaves a different way, coffee really won't make much difference when it comes to Parkinson's.

It's important to note that we're not just talking heart disease and Parkinson's risk here. Genetic variation may also explain why caffeinated coffee has been associated with:


-- Disrupted sleep patterns in some, but not in others.


-- Worsening of PMS symptoms in some, but not in others.


-- Increased blood pressure in some, but not in others.


-- Higher risk of miscarriage in some, but not in others.


-- And so on...



A Little Off-Topic, But Interesting Nonetheless

If you're paying close attention you might be having an ah-ha moment here.

(I know I did when I first read the research.)

What if all sorts of nutrition controversies could be unraveled with a deeper understanding of genetic variation?

Take carbs. Could it be that a low-carb, high-fat diet is medicine for one (genetic) type of person and poison for another?

Or alcohol. Perhaps moderate alcohol consumption could be really healthy for some folks but really dangerous for others?

The possibilities are endless. And I suspect that studies in nutrigenomics are going to shake a lot of things up in the coming years.

(Note: if you'd like to learn more about your own genes, which variants you have, and how some of these can influence your health, check out 23andme.com.)

But, Back To Coffee

By now, the point of this article should be coming into focus: like most other foods, caffeinated coffee isn't universally good (or bad).

Yes, it's a rich source of antioxidants (with more antioxidant power than tea and dark chocolate) and other bioactive compounds.

And it's these compounds that may, in some contexts, offer interesting benefits including:


-- better athletic and mental performance,


-- lower risk of some cancers, neurodegenerative diseases, and Type 2 diabetes,


-- some prevention of premature mortality and cardiovascular disease.



But there are other compounds in caffeinated coffee that are poorly tolerated by some. And in these folks, caffeinated coffee might need to be avoided.

(Note: if you'd like to dig a little deeper, check out this article.)

Quick Research Note

It's probably also important to note that most of the research on caffeinated coffee is epidemiological, which means it uses studies that look at associations rather than cause and effect.

While this type of research still offers some value, it is weak. Mostly because correlation doesn't necessarily mean causation.

In other words, simply because coffee is associated with particular risks and benefits doesn't necessarily mean that coffee causes all of these risks or benefits.

What To Do Next

Okay, so now's probably the time people expect me to make "expert recommendations." However, instead of telling you what to do, I'd prefer to just tell you what I've done.

To start, I've gotten genetic screening. The result: across the board, I'm well-suited -- genetically speaking -- for coffee drinking.

However, that doesn't necessarily mean coffee drinking is a good idea for me. Indeed, if I'm not careful, coffee still makes me jittery, jumpy and a bit neurotic. So, I don't drink it every day. In fact, I save it for the times where I really need an energy boost.

The rest of the time I start my day with a green tea and an anti-oxidant rich green food drink. This is the routine that feels best for me. But that's just me.

For everyone else -- especially you coffee drinkers who don't plan on doing the genetic testing thing -- it seems like your best bet is to limit intake to about one to three cups (eight to 24 ounces) of caffeinated coffee per day.

Then listen to your body. Sometimes it'll tell you everything you need to know.

(No genetic testing required.)


John Berardi, Ph.D., is a founder of Precision Nutrition, the world's largest online nutrition coaching company. In the last 5 years, Dr. Berardi and his team have personally helped over 20,000 people get healthier (and lose over 300,000 pounds of body fat) through their renowned coaching program, Lean Eating.


For more by John Berardi, PhD., click here.


For more on diet and nutrition, click here.

Beware Your Cellphone

I have to admit something. I am a skeptic. Being in the natural health field I have been exposed to many different unconventional therapies and ideas. As such, I am forced to properly evaluate whether a particular supplement, device, treatment, or idea is efficacious.

One of my rules in evaluating various therapies is that I consider them possibly efficacious until proven otherwise. In other words, I will not discount or accept a therapy until I have personal experience and/or see solid research.

This way of thinking has saved me from getting hooked by many useless therapies and ideas. In one particular case, however, I dismissed the evidence prematurely... the power and dangers of electromagnetic frequencies (EMFs).




The great thing about the truth is that it develops force over time. And truly, the power of the truth hit me hard this time.

About five years ago I was introduced to the possibility that mobile phones, portable phones, WiFi and most electrical devices emit a non-ionizing radiation that could be harmful. At the time I was not presented with solid research and thus did not pass this information on to my family, clients and students.

In 2011 the World Health Organization published a statement warning that cell phones are "possibly carcinogenic to humans."

The research is now solid: These devices should be used with caution.

I recently had the opportunity to listen to Dr. Devra Lee Davis speak on the latest research on EMFs. I was floored, to say the least.

Longer Term Use of Mobile Phones Increase Brain Tumour Incidence

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Increasing brain tumour incidence in countries with longer term use of mobilephones



EMF Exposure Decreases The Size of The Brain
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Prenatal exposure of 900 MHz EMF induces pyramidal mobile loss in the rat hippocampus



As you can see from the above images, the brain area known as the hippocampus had significant mobile loss in the subjects on the left, exposed to EMFs. This particular study was completed on newborn rats, illustrating the importance of protecting infants from this radiation. They are particularly vulnerable due to the rapid development of their nervous system.

EMFs Damage DNA

View image

DNA Base Modification: 1800 MHz-like RF radiation for 15min/day, 7 days



I have previously discussed the role that our environment plays on the expression of our genes. The information our genes are exposed to, in the form of food, exercise, thoughts, chemicals and radiation, affects the way our genes are expressed.

It has been shown now that DNA is detrimentally affected after a subject is exposed to radiation for 15 minutes a day for seven days in a row. This is nothing compared to the exposure most people get in normal life. In addition, if the effects of cell phones were studied in the pocket (on body), cell phones would almost surely be illegal.

Parotid/Salivary Gland Tumors Tripled in Israel

View image
mobile phone directly over the salivary gland and parotid gland



View image
Increase in Parotid Gland Tumors inIsrael Over the Last 30 Years



EMFs increase brain metabolism
View image


In areas of the brain that were closest to the antenna, glucose metabolism increased significantly. Furthermore, metabolic increases with mobile phone exposure were significantly correlated with intensities of the estimated EMF amplitude in the radiofrequency bandwidth of the phones.

What really came as a surprise to me was when Dr. Davis mentioned that mobile phones actually increased dopamine in the brain. What does that mean physiologically? It points to the possibility that mobile phones can become addictive. Dopamine is the same neurotransmitter that is released with cocaine addiction.

These results provide evidence that the human brain is sensitive to EMFs from mobile phones.

Proven effects of mobile phones on humans
  • The amount of sperm, and the motility, morphology and morbidity are all reduced

  • In the saliva there are increased micronuclei, as well as DNA damage, and reduced amylase, albumin,and salivary flow

  • Increased frequency of tinnitus (or ringing) within the dominant ear

  • Alterations to nerve conduction velocity



Proven effects of mobile phones on animals
  • Weakened blood-brain barrier

  • Increase in reactive oxygen species, chemically reactive molecules containing oxygen

  • Altered calcium transport

  • Prenatally-induced damage to DNA repair mechanisms, reduction in differentiation of neural stem cells into neurons and damage to the hippocampus and cerebellum


Who is leading the world in mobile phone awareness?

The French Government has:

  • Banned advertising directed at children under age 12

  • Banned the design of phones to be used by those under 6

  • Mandated that all handsets must indicate the amount of radiation emitted

  • In the city of Lyon, launched an official advertising campaign to discourage the use of mobile phones by children



How can you protect your family?
  • Turn off transmission (on an iPhone, this would entail turning on "airplane mode")

  • Use the speakerphone option

  • Use earpieces (avoid using a blue-tooth)

  • Use a PONG case for your phone (Full disclosure: I have no financial ties to this company)

  • Avoid keeping the phone on your body or in a pocket

  • Avoid using your phone in areas with weak signals

  • Protect abdomens: especially for those who are pregnant, adolescent and men wishing to become fathers

  • Do not text while driving/biking/moving (switching between antennas while in use increases EMF exposure)


Unfortunately, when it comes to technology, devices follow the same doctrine put forth by the judicial system: innocent until proven guilty. Consequently, a huge trial is taking place and many people won't realize they are a part of it until it is too late.

The evidence to date clearly shows the risks associated with EMFs, and it is thus essential to protect yourself, your loved ones, and especially your kids.

For a list of references, click on this link and scroll to the bottom of page.

Saturday, September 28, 2013

The 5 Reasons You Are Not Seeing Results

Last week, a friend of mine called me and said, "I looked at the scale, and I got mad." He had been working out for four months and nothing had changed. Time and time again, I come across people who stress to me that they are unhappy with the way their workouts are going. They consistently tell me that they are not seeing results.

Working out and keeping fit is not an easy task! We need to remember that we are all different. Some of us have an easier time losing weight and toning up than others. You may be able to bench press 300 pounds or run a 5K in 20 minutes, but that doesn't mean that you are able to easily get a shredded six-pack.

Here are five reasons why you may not be seeing the results that you want:

1. Proper Nutrition

Eating is half the battle! People can work out five days a week and burn hundreds of calories, but if they are not fueling themselves properly, all that hard work is squandered. The body needs good nutrition to make sure that it is able to support the work being done.

Eating a diet rich in protein, vegetables, fruits and good fats is the way to go if you are looking for a boost in workouts. Change out the pasta for quinoa. Snack on raw green beans instead of pretzels and chips if you want a crunch. Choose the salmon instead of the T-bone steak. Making decisions like these will send you on your way to better results.

Another common misconception is that we need to eat three full meals a day to support proper nutrition. In reality, we should be eating five to six smaller meals a day. Here is my eating schedule: 7 a.m. breakfast, 10 a.m. snack, 1 p.m. lunch, 4 p.m. snack, 7 p.m. dinner. Try your own version and see how fast your body makes the transition to a more efficient well-oiled machine!

2. Lack of Periodization

I know what you are asking yourself. What does that funny word that I can't pronounce mean? Well, periodization (period-i-zation) refers to the periodic change in your workout regimen. This is something that almost everyone overlooks, and it is one of the biggest culprits impacting your results.

Let me paint a picture for you. There's a middle-aged man at the gym. You see him every day. On Monday he does bicep curls. On Wednesday he performs bench press. On Friday, he feels saucy and runs on the treadmill. He does this every week for the entire year you are at the gym. Here is the issue with our friend. First, you need to stop watching him work out (just kidding, we all stare a little and wonder). Now really, he is never going to see results. The human body needs variety. For example, if you were to eat the same lunch everyday for a year, you would get sick of it and want something new for lunch. The same goes for the body and working out. The body needs to be fed a different workout plan every so often to keep it from getting stale.

Change your workout every three to four weeks. This amount of time gives your body the ability to work hard and make gains. But before it starts to get used to the daily routine, you fool your body and make a quick change to a new routine. That change will literally shock your muscles and force them to work harder in order to keep up with the change. You will be surprised at how quickly you will see results by changing your routine every several weeks.

3. Lack of Intensity

Whether you are an early bird or a night owl, the amount of effort you put into a workout may be your downfall. How can you tell if you are working hard enough?

Let's start with sweat. We all sweat differently, but if you see that salty goodness dripping off your brow, you are probably working at a pretty high rate. Sweat happens in reaction to your body overheating, and overheating happens when the body is working. Sweat = results.

Let's move onto your breathing. Heavy breathing signals that your body is working hard. If you are moseying around the gym floor, chatting away as you press your weights, this is not working hard. Work harder, breath harder, get results!

Finally, while you don't want you to push yourself till you drop -- you need to feel your heart racing. As your heart rate increases, you move toward the training zone in which results happen!

P.S. If you notice that you have mastered an exercise, it may be time to up the ante. Add weight to the bar. Perform more sets or reps. Keep pushing yourself to the next level.

4. OMGD Syndrome

Yes, I made OMGD Syndrome up. It stands for One Muscle Group Per Day Syndrome, and it is contagious! Unfortunately, it can lead to a lag in results.

Too many people focus each workout on one muscle group. When I first started lifting weights and training, I had this syndrome. I had one day devoted to chest. The next day was devoted to back. The next day focused on arms. Now, don't get me wrong, incorporating a weight-training program into your life is a major benefit. It is the manner in which you incorporate it that will give you the results you want.

There is a major benefit to exercising multiple muscles groups during each workout. An example would be combining chest exercises and back exercises into a day devoted to upper-body training. This provides for a more diverse and efficient session and it can be done by performing supersets using two to three exercises.

Congratulations, you are my new client! (Just go with it.) If the theme of our session is upper-body strength, we can take three exercises and turn them into a circuit. For example, you can start with a dumbbell incline bench for 10 reps, then kettlebell bent over rows for 10 reps, followed by a decline push up for 10 reps. Do this for three rounds and you'll notice a big difference.

5. Overtraining

You are probably thinking that I made up "overtraining." How can one overtrain? First of all, isn't the point of training to keep pushing yourself to be better and better until you achieve your best? Well, sure it is. But, rest and recovery are just as important as the actual training session. If you do not give your body the much-needed rest after a long series of intense workouts, then your body will not produce the lean muscle mass you want. It will actually do the opposite by burning off muscle. This is called muscle glycogen depletion. Trust me, you don't want this to happen. Many times people overtrain themselves to the point of exhaustion or injury.

How do you know if you're overtraining? Here are some things to look for:
  • Over tired/lack of motivation

  • Cranky/bad mood

  • DOMS (delayed-onset muscle soreness)


  • How do you avoid overtraining? Well, that is easy:

  • Get a good night's sleep

  • Eat well

  • Hydrate (I would drink up to a gallon of water a day)

  • Train five days and take two for yourself (rest, rest, rest!)


  • Training is not only physical. It is mental. If you are not in a good mental state, then your productivity will suffer and this will directly affect your results!

    Remember, results are hard to come by, but they are not impossible. Sometimes we need a little tweak to our routines to make them work. Fitness is different for everyone. What works for one may not work for the other. It is up to you to find what does work for you and run with it. Make fitness your own.

    For more by Tony DeSantis, click here.

    For more on fitness and exercise, click here.

    Are You Intimidated by Yoga? Get Over It and Get Into the Practice

    As a yoga studio owner, teacher and devoted student, I meet people all over town -- in line at Trader Joe's, at the nail salon (yes, I'm a yogi and I get mani/pedis), during dismissal at my kids' school -- and they all want to talk about yoga. "How do I get started?" "Can I do it?" "I really should do it." "I've been meaning to come." "I drive by all the time." "What is yoga, anyway?"

    Yoga is the fastest growing "fitness" trend in America, and it's big business too. According to a 2012 "Yoga in America" study by Yoga Journal, 20.4 million Americans report that they practice yoga; that number is up by 29 percent from the magazine's previous study in 2008. Nearly 14 million Americans say a doctor or therapist has recommended yoga to them. Inc. com wrote that yoga is one of the best industries for starting a new business. (But let me set the record straight: This is not a business to make millions in.) CNN Money reported in 2011 that the yoga and Pilates studio scene is expected to hit $6.5 billion. Last week, Lululemon, the Vancouver-based yoga-wear line, projected more than $1.6 billion in revenue for 2013. Lulu's "Wunder Under" pants retail for $92 (and if you're reading this post, you probably have at least one pair of these Luon lovelies in your workout drawer right now).

    All sorts of products and services, having nothing to do whatsoever with the practice of yoga (banks, cars, sodas, soaps, etc.), use images of people doing yoga in advertisements. Celebrities are routinely pictured by paparazzi coming out of classes, with yoga mats and almond milk lattes in hand. More star athletes are adding yoga to their training regimens (go Andre Ethier, go Dodgers!). Even the U.S. military is using yoga in boot camp ("om in the army"), so now we know it's not just for sissies anymore. Today, we're all about mindfulness, meditation and other ancient yogic practices.

    And yet, while it appears that absolutely everyone is interested in trying yoga (Yoga Journal calls these folks "aspirational" yogis), many of us are still wary of it. Whether the challenge is physical, psychological, emotional or spiritual, people are still intimidated by yoga. This intimidation comes in many forms: Sometimes people will volunteer statements such as, "I'm intimidated by yoga," or "Yoga intimidates me," and "Yoga is intimidating." Sometimes the fear is more veiled: "What? I can't even touch my toes" (this is the one I hear most often), "I'm afraid I'll look stupid," "I'm injured -- I can't do yoga" (we get this one a lot, too), or "I hate yoga. I can't still my mind." "Yoga agitates me -- it stresses me out." Yeah.

    Here's what I tell them: "So what if you can't touch your toes? That's what yoga's for. It helps increase flexibility." If students are injured, there's always some sort of Gentle, Therapeutic or Restorative practice for them. Indeed, some systems of yoga are specifically designed for those with injuries; people can learn methods and modifications for adapting postures, providing support and healing with yoga. Can't still your mind? Neither can I. Most of us can't. It's the mind's job to keep us busy and distracted. Our job is to practice quieting and questioning our thoughts; that's why it's called a "practice."

    I hope this helps some of you get over it. But, for the greater skeptics, here's more info and insight about what you can anticipate and expect from your yoga studio, your teachers and your fellow yogis.

    The Studio

    First, I always recommend that people start their practice in a studio -- not at home, not a gym, not in the rec room at the local public park. Beyond my own business interest, as a long time student and now a teacher, I believe it is best to learn in a setting that's safe and supportive. Plenty has been written about the "dangers of yoga," but yoga is safe and beneficial if it's taught and practiced carefully and correctly. DVDs and inexperienced teachers are no substitute for the real thing; you want someone to guide you, someone who knows what they're doing.

    A good studio provides its students with many choices and options: a wide variety of offerings, different types of classes (for different ages, levels and abilities), multiple methods of payment (class packages, memberships, single classes, community classes at reduced rates etc.) A good studio is open and accessible to as many people who want to practice yoga as possible.

    It's fair to expect your studio to be welcoming, well-run (professional personnel vs., in L.A. for example, "work trade" volunteers wired into their iPhones, who'd rather be auditioning to be an extra in a sitcom than greeting and checking you into yoga class) and clean (floors are swept between classes; blankets are laundered frequently; equipment and props stored neatly; washrooms with refilled toilet paper dispensers).

    Yoga is a personal practice. Most people practice local; that is, they choose a studio near their home, in their neighborhood. A place that feels familiar, comfortable and safe. You know, personal. A "home" studio often feels warmer, more inviting than a slick corporate yoga setting, especially for students new to yoga. Find a studio that feels good to you.

    The Teachers

    Your teachers should be well-trained, experienced in their craft and mature human beings. But beyond education and years on the job, there's something even more important to look for in your teachers. Are they kind, patient and compassionate? Are they challenging you enough -- or pushing too much? Can you relate to and connect with them? Do they care about you?

    Training and experience is foremost; but there's also a magic about certain teachers. Yes, teachers should teach the poses -- how to get in and out of them safely, with good alignment; how to be in the poses with both stability and ease; how to best benefit from your Savasana, final resting pose. But the magic comes in between those moments. Great teachers guide us towards seeing, knowing and accepting ourselves. If they don't, please feel free get off the floor, roll up your mat and run out the door!

    Try different teachers -- we all have our own different influences, styles and personalities. Get to know your teachers. Find the one or two that you feel most comfortable with, whom you can trust as a leader.

    Yoga teachers (while it's appropriate to expect them to be kind, caring and compassionate) are not therapists, doctors or best friends. They can't solve all of our personal problems, they can't diagnose disease. It's not fair to expect your yoga teacher to answer texts in the middle of the night or meet you for tea after every class.

    Your Fellow Yogis

    Know that you are not alone. Not everyone in the room can touch their toes or still their mind. Not everyone can rock those fancy party trick poses. You are among friends; you are allies, yoga warriors.

    Your classmates will not judge you; they're not here to watch or criticize your yoga practice. We're here for ourselves. To touch our own toes, do our yoga party tricks. To feel better, to have a happy, healthy meaningful life.

    When you walk into a new studio, take a look at the people around you. Introduce yourself, say hello -- and don't be surprised if someone reaches out and welcomes you. Are they people you know, are they neighbors, do they work nearby, do they have kids at the same school? Do they go to the same manicure place? It's not necessary that you share all of this in common, but it does create a sense of camaraderie.

    There are many different definitions and purposes of yoga. Some of us practice to learn about ourselves, to be in bliss, to discover the meaning of consciousness itself -- or to get a yoga butt (and into those size four lulu pants!). Whether your journey is physical, philosophical or spiritual, once you're practicing regularly (we always recommend at least 2-3 times a week), you'll find like-minded folks, who share similar values and interests. You'll find community, a sense of belonging and being together. That can be powerful, especially in our world where we tend to be so disconnected from each other -- and ourselves.

    So fear not, aspirational yogis. Be intimidated no more. Go for it. Get into it. You'll be welcomed by others -- and you'll welcome yourself.

    For more by Julie Buckner, click here.

    For more on yoga, click here.

    Friday, September 27, 2013

    The Malpractice of an Unhealthy Life

    In medical school, when we learn about cardiovascular disease and diabetes, a key piece of the treatment protocol is "lifestyle change," which means healthier dietary choices and regular exercise. This makes sense on paper. It is a noninvasive and a relatively inexpensive form of intervention. But practically speaking it is among the most difficult prescriptions to implement. Shedding pounds is hard work. Keeping them off is harder. Furthermore, there is very little if any guidance in traditional medical education regarding how to help patients in this respect. Nutrition and exercise physiology are virtually absent from medical school curricula and have been for decades.

    When working with obese adolescents, physicians-in-training learn the efficacy of a step-by-step approach. Giving a litany of directives to these patients can lead to their following none of them. Suggesting a single or small number of actionable changes at each visit often yields the best results. For example: Start by cutting out full-calorie soda, follow that with exercising three times a week, then eating more fruits and vegetables, then understanding appropriate portion sizes. This series of adaptations can yield substantial weight loss.

    Occasionally, prescription regimens themselves create or exacerbate the problem. In psychiatry, for example, numerous common and highly effective antidepressant and antipsychotic medications lead to excessive weight gain that the prescribing physician must be prepared to address. I recall one patient with schizophrenia who ballooned 40 pounds over the course of a month. His antipsychotic medication dramatically improved his debilitating auditory hallucinations and intense paranoia but also caused him to sleep more and boosted his appetite. As we counseled this patient on portion sizes and the importance of getting out of bed daily, I doubted whether we were practicing our own advice. Exercise was generally the first thing I would relinquish when I triaged life during the toughest weeks of medical residency.

    In 2008, according to the CDC, 40 percent of American men were overweight and 32 percent were obese. Male physicians only marginally beat that statistic, with 37 percent overweight and 5.3 percent obese. Of American females in 2008, 28.6 percent were overweight and 35 percent were obese. That compared with female physicians at 26 percent and 6.2 percent, respectively. The unsurprising conclusion is that physicians have weight issues just like everyone else. Physicians' weight issues though may have broader consequence. Research has shown that weight impacts medical care. A 2012 study by Dr. Sara Bleich and colleagues at the Bloomberg School of Public Health at Johns Hopkins found that physicians with a normal body mass index were more likely to carry out weight loss discussions in their obese patients compared with physicians who were overweight or obese themselves (30 percent vs. 18 percent). During one memorable medical school lecture, a nationally-recognized pulmonologist stood before us and said that a physician who smokes cigarettes is committing malpractice. What about those of us who were 10, 20, 30 pounds or more overweight?

    Until recently, exercise has always been a chore for me. I never really enjoyed jogging. And I'd had enough spinning classes narrated by music at a decibel that would make my ears ring. I had also tried other forms of group fitness, generally classes taught by instructors who knew nothing about my goals or why I attended class in the first place. I had yet to find a gym that would hold my interest for more than a month. Exercise, I've learned, is actually a deeply personal activity, requiring a personalized solution. My salvation came late, but at last it emerged when a friend who is an actor told me about a place that is, as he put it, a combination of theater camp and marine basic training. The institution is Mark Fisher Fitness, or "MFF." Clients are "ninjas," and the majority of them are performing artists. The gym is a "clubhouse." Every ninja must undergo an assessment of strength and agility before entering the clubhouse to ensure a safe workout. Technique is paramount. The motivational approach, significantly more difficult than it sounds, is "one percent better each day." Instructors meet weekly to discuss each member so, in keeping with the community ethic made famous by Cheers, everybody knows your name. Plus your life story.

    2013-09-24-MF.jpg


    Mark Fisher demonstrates a burpee with fellow ninjas.



    The approach at MFF is holistic. The importance of rest, hydration and nutrition are integrated into cross training classes and reinforced in informative monthly newsletters. Such "knowledge bombs," as they're called, include a healthy sleep target of seven to nine hours nightly and consuming 96 ounces of water daily. Ninjas learn about making healthier dietary choices, guided by the mantra, "food that your grandparents would recognize." There is also a focus on the percentage of protein that should be in your diet to lose fat and gain muscle, and low calorie substitutes to foods like peanut butter (check out PB2). Fitness classes involve interval training with resistance bands and kettlebells. There is a cycle of classes that increase in intensity every week and changes every month.

    Life at MFF is effusive and energetic, rich with high fives and profane language. Mark Fisher himself is a former actor-singer-dancer who found his calling as a fitness instructor by training fellow actors with whom he toured. The rest of the instructor cast includes belting divas, professional drag performers, a pediatric clown from Memorial Sloan Kettering Cancer Center, an Emmy winner, and people who generally love Elaine Stritch. One trainer, Brian Patrick Murphy graduated from Ole Miss as a self-described frat boy with a big heart, prances around class in a pink speedo bikini bottom "just like any other straight dude." Another instructor/entertainer, Matt Wilson, recently led a class dedicated to the Rocky Horror Picture Show wherein he began the workout in a suit, ripping it off mid-way through class to reveal fishnet stockings and heels, which he proceeded to exercise in for the remaining 30 minutes. The classes are as psychically motivating as they are entertaining, each session ending with a moment of meditation.

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    Matt Wilson teaches a class.



    One of my fellow ninjas, Katie Finneran, who is a two-time Tony winner and cast member of the Michael J. Fox Show, used to spend hours each week lifting weights and running. She was constantly exhausted and not pleased with her training results. Amid the constraints imposed by work and motherhood, efficiency is the sacred antidote to the scarcity of time. She notes feeling more energized by strenuous workouts at MFF that last just one hour. In her words: "Training at MFF nourishes my entire life with the added perk of a completely transformed body."

    For me and Katie, laughing our way through an intense workout surrounded by interesting and passionate people has been life changing. For the first time, I enjoy exercise. At my most recent annual physical, my primary care doctor told me that I am the healthiest I've been in a decade. Additionally, the lessons I have learned at MFF have informed my work with patients, including how to think holistically about nutrition and fitness, how to individualize a regimen, and how to design one that is executable. Working out with an instructor in a pink speedo is not for everyone. Others will thrive on morning jogs or spinning or dance classes or a Y membership. The important thing, for physicians as much as everyone else but arguably in particular for physicians in our role as healthcare guardians, is finding the mode of exercise that can be a way of life.

    2013-09-24-RA.jpg


    Katie Finneran and I laughing our way through a workout with our trainer, Brian Patrick Murphy.



    All photographs by Blair Jarvis.

    Mindful Leadership Is Fearless Leadership

    Ever think about how your downtime impacts your productivity and success? In today's busy world, it's not always easy to disconnect and really relax and refresh your thinking, your body, your emotions. To be a fearless leader, you need to be able to rise above your fear-based gut reactions and strengthen your personal resilience and emotional reserves. Mindfulness is a set of practices that focuses your activity and energy on your higher objectives and state of being, rather than so much day to day "doing" and busyness. While it takes time to cultivate mindfulness, it can be improved in just a few short minutes each day.

    At Transcend, we work to create breaks in our work, and share these ideas with clients to help them access their best thinking. Too often, time away from the action of work can feel like we are simply allowing our inbox to fill up in our absence, and we dread coming back to a backlog of reading, responding, writing, meeting and generally getting caught up on all that didn't get done while we were away or taking a break.

    There is ample research to show that real vacation time helps overall productivity, and mindfulness habits help create that "vacation" feeling every day. Here are a few of our favorite practices (many clients resist these at first, and then embrace them as they see these simple strategies at work):

    Mindful Leadership Strategies that Work:
    Journal

    Journalling is the act of writing down what is in your head. For some, this is a natural way of expressing feelings, capturing thoughts and observations or capturing ideas and snippets of conversation to use later. If you've never been one to write things down, here's the simplest version of our journalling exercise:

    • First thing in the morning, write three specific things for which you are grateful

    • Before going to bed, write three specific achievements of the day

    • Write down thoughts and emotions when you feel particularly upset or stressed (get it out of your head!)


    You can write anything you want, and you may find it addictive once you get started. The three things can be small and personally meaningful, or major accomplishments -- as long as they are relevant to the day at hand. This small period of focus on what is going well, and how you are winning personal victories each day, shifts your mindset to appreciate the positive and worry a little less each day. Getting emotions and thoughts out on paper helps you let go of thinking about them and lets you move past your emotional reaction and take productive and proactive action. It's the worry that eats away your mental energy and erodes your leadership -- a few minutes of writing can help you build leadership reserves. Fearless leaders reflect.

    Meditate

    Once a practice of Eastern mystics and new-age groups, meditation has gone mainstream with CEOs and leaders from Bill Ford (Ford Motor Co.) and Rupert Murdoch (News Corp) touting the benefits of meditation. With as little as 10 minutes of meditation, you can make better decisions, focus more clearly, decrease your anxiety, grow brain power and boost your creativity and compassion. Our clients who take up 10 minutes of meditation say they sleep better, worry less and feel calmer at work and at home. So, what's not to like? Here's how you can get started:

    • Find a quiet place and sit comfortably

    • Close your eyes and focus on your breathing, slowing down your breath, relaxing your muscles

    • Visualize a calm and happy place and bring your mind back to this place when it starts to wander


    There are some great apps that help get your meditation practice started if it feels a bit new and unfamiliar. Some of the ones we like include: Headspace (free Take 10 program), Pranayama (timer to focus your breathing) or Meditations (guided meditations). Meditation loosens the neural connection to your fear response and strengthens the connection to your reasoning, allowing you to assess your responses better and manage your own emotions and stress. Fearless leaders manage their own stress and mental capacity.

    Exercise

    It seems obvious. Start treating daily exercise like it's your job. It is. To be productive at work, you need to exercise daily just as much as you need to get good sleep (more about that in a minute) and eat properly. Every day you don't get exercise, you are withdrawing from your physical reserves and will need to replenish them, like a good clean diet after a week of takeout food. Not only does good exercise help keep your muscles and joints in good working order, exercise releases endorphins that stabilize your mood and helps burn off stress chemicals (since your stress wasn't about physically fighting or running away from anyone, now was it?). While our lifestyle has changed dramatically, our biology has not, and you were built to move. So, schedule this important daily meeting with your body and get ready to be more productive as a result. Your leadership is built one habit at a time, so make this a linchpin habit. Fearless leaders maintain their physical bodies to support themselves.

    Take Breaks

    Your mind works best in 90-minute intervals. f you have serious brainwork to do (a proposal to write, a report to produce, an idea to generate, etc), schedule 90 minutes of uninterrupted time to do that work, and then get up, move around, take a walk, stretch and do something else. Come back to the task after you've had the chance to clear your mind and get a real break. When we do offsite events, we try to schedule a 15-minute break every 90 minutes. This isn't random, we know that our groups get restless and lose creativity and focus after 90 minutes. Continuing on is counter-productive. A good break gets the result faster. Research on unconscious thought theory shows that taking a break and distracting the mind can lead to better decision-making. Fearless leaders know when to call a time-out.

    Sleep More

    How many hours of sleep are you getting? Do you brag about getting less than you actually do? A recent study done with basketball players improved their free-throw and 3-point shooting by 9% just by committing to 10 hours of sleep a night. Getting less than six hours of sleep per night is the best predictor of burnout, and even short naps have been show to improve concentration, memory and reaction times. Some offices have created rooms for naps or meditation during the day -- because it has been shown to boost productivity and results. Take a look at your own sleep habits and commit to making changes that let you get better sleep and at least 7-8 hours each night. You may need even more. Having trouble sleeping? Most of these other Mindful Leadership Strategies will help in this area, too. Fearless leaders know the value of sleep.

    Turn off

    Feeling harassed by your iPhone, Blackberry or email? You are not alone. The incessant beeping, pinging and notifying of our connected lives is a stressor in and of itself. The higher that baseline stress level, the harder it is to lead fearlessly in those very situations when we need a calm head and an open heart. So, keep your everyday electronic stress manageable. If you can, set hours when you will be connected. Check your email three specific times per day and then close your email application. Set your phone or tablet not to make noise when you receive email. If that seems too extreme for your work environment, then create "free zones" in your calendar when you will be disconnected, and a backup for true emergencies. Most of your notifications are not so time-sensitive they can't wait an hour or three. As long as someone can reach you when it's really that urgent, turn it all off and focus on important strategies, tasks and relationships during your "free zones."

    This is particularly important when you are resting, meditating, journalling, etc. Give your mind time to quiet itself, and focus on the single activity in front of you. You might be surprised at how much this single action improves the quality of your thinking and your connections to others as you become truly present in each moment and stop getting distracted. Fearless leaders focus on the moment at hand.

    Longer Vacations

    Perhaps the hardest strategy to implement for many of our clients is taking vacation time and really using it to refresh and rejuvenate. In 2006, Ernst & Young did an internal study and found that for every 10 hours of additional vacation an employee took, their performance rating went up 8%. Employees who took more vacation were also less likely to leave the firm. If you leave vacation days on the table, you are sacrificing opportunities to look outside your daily work and competitive environment and bring in new ideas from tangential fields, connections to other relationships or networks and time for new ideas to percolate up while you are honing your wind-surfing skills, making plans with a loved one, or listening to the life story of a distant relative.

    One client is planning to take all of her vacation this year, including a couple of week-long trips just after big deadlines in her field, and some Fridays off during her busiest season to decompress and take care of needs outside the office. We regularly plan out longer vacations through the year at Transcend, and long weekends at regular intervals to recharge our batteries, stretch our legs, see new sights and ponder entirely different questions than those that arise at work. We always come back with new ideas and fresh energy for our clients and projects. Fearless leaders take the time to recharge and gather ideas from all their experiences.

    First Steps

    Feeling overwhelmed looking at this list? You are not alone. So start with one thing. Look at the list and pick one item that feels interesting and helpful to you. Commit to one action you can take today, and keep it up for at least three weeks. Then decide what the impact has been and decide to commit going forward. It takes between 3 and 12 weeks to really consolidate a new habit. Once you have one in place, look at the list again and pick another strategy and commit to a new habit. Pretty soon, you'll have a whole new perspective on leadership.

    Fearless leaders are always learning. What will you learn today?

    Thursday, September 26, 2013

    12 Things Happy People Do Differently -- And Why I Started Doing Them

    A lot of people have midlife crises. Me, I had a quarter-life crisis a few years ago, when I turned 24. There was no impulse purchase involving a red Mustang or electric guitar, but as my iPhone alarm woke me up bright and early for work one morning in my two-bedroom NYC apartment, I pondered, "Do I have everything -- or nothing at all?"

    My gut said that there had to be more to life than the rat race of what I was doing (IT consulting). But I just wasn't sure what it was or who I could turn to for wisdom outside of "the Matrix."

    I decided to embark on a journey to find out. I quit my job, minimized my expenses, went to Hawaii and got very serious (in a wild sort of way) about discovering what made me tick. I found out there are a lot of people like me -- young, energetic, intense, purpose-driven, but frustrated with the status quo and a little freaked out about our prospects for the future. I decided to dedicate my life to seeking out the wisdom we need to create extraordinary lives with a deep sense of purpose in a world of immense uncertainty.

    Early on, I stumbled across this quote from Dan Millman [1]:

    I'd always believed that a life of quality, enjoyment, and wisdom were my human birthright and would be automatically bestowed upon me as time passed. I never suspected that I would have to learn how to live -- that there were specific disciplines and ways of seeing the world I had to master before I could awaken to a simple, happy, uncomplicated life.


    That about summed up where I was and what I was discovering. I couldn't just wait for happiness and satisfaction to find me; I was going to have to make my own. So I've been doing that and coaching others on how to do the same ever since.

    One of the coolest things I found early on is that studies conducted by positivity psychologist Sonja Lyubomirsky point to 12 things happy people do differently to increase their levels of happiness. Here are a dozen things that any of us -- at any age or stage of life -- can start doing today to feel the effects of more happiness in our lives [2].

    1. Express gratitude. -- When you appreciate what you have, what you have appreciates in value. Kinda cool right? So basically, being grateful for the goodness that is already evident in your life will bring you a deeper sense of happiness. And that's without having to go out and buy anything. It makes sense. We're gonna have a hard time ever being happy if we aren't thankful for what we already have.


    2. Cultivate optimism. -- Winners have the ability to manufacture their own optimism. No matter what the situation, the successful diva is the chick who will always find a way to put an optimistic spin on it. She knows failure only as an opportunity to grow and learn a new lesson from life. People who think optimistically see the world as a place packed with endless opportunities, especially in trying times [3].


    3. Avoid over-thinking and social comparison. -- Comparing yourself to someone else can be poisonous. If we're somehow "better" than the person that we're comparing ourselves to, it gives us an unhealthy sense of superiority. Our ego inflates -- KABOOM -- our inner Kanye West comes out! If we're "worse" than the person that we're comparing ourselves to, we usually discredit the hard work that we've done and dismiss all the progress that we've made. What I've found is that the majority of the time this type of social comparison doesn't stem from a healthy place. If you feel called to compare yourself to something, compare yourself to an earlier version of yourself.


    4. Practice acts of kindness. -- Performing an act of kindness releases serotonin in your brain. (Serotonin is a substance that has TREMENDOUS health benefits, including making us feel more blissful.) Selflessly helping someone is a super powerful way to feel good inside. What's even cooler about this kindness kick is that not only will you feel better, but so will people watching the act of kindness. How extraordinary is that? A side note is that the job of most anti-depressants is to release more serotonin. Move over Pfizer, kindness is kicking ass and taking names.


    5. Nurture social relationships. -- The happiest people on the planet are the ones who have deep, meaningful relationships. Did you know studies show that people's mortality rates are DOUBLED when they're lonely? WHOA! There's a warm fuzzy feeling that comes from having an active circle of good friends who you can share your experiences with. We feel connected and a part of something more meaningful than our lonesome existence.


    6. Develop strategies for coping. -- How you respond to the "craptastic" moments is what shapes your character. Sometimes crap happens -- it's inevitable. Forrest Gump knows the deal. It can be hard to come up with creative solutions in the moment when manure is making its way up toward the fan. It helps to have healthy strategies for coping pre-rehearsed, on-call, and in your arsenal at your disposal.


    7. Learn to forgive. -- Harboring feelings of hatred is horrible for your well-being. You see, your mind doesn't know the difference between past and present emotion. When you "hate" someone, and you're continuously thinking about it, those negative emotions are toxic for your well-being. You put yourself in a state of suckerism (technical term) and it stays with you throughout your day.


    8. Increase flow experiences. -- Flow is a state in which it feels like time stands still. It's when you're so focused on what you're doing that you become one with the task. Action and awareness are merged. You're not hungry, sleepy, or emotional. You're just completely engaged in the activity that you're doing. Nothing is distracting you or competing for your focus.


    9. Savor life's joys. -- Deep happiness cannot exist without slowing down to enjoy the joy. It's easy in a world of wild stimuli and omnipresent movement to forget to embrace life's enjoyable experiences. When we neglect to appreciate, we rob the moment of its magic. It's the simple things in life that can be the most rewarding if we remember to fully experience them.


    10. Commit to your goals. -- Being wholeheartedly dedicated to doing something comes fully-equipped with an ineffable force. Magical things start happening when we commit ourselves to doing whatever it takes to get somewhere. When you're fully committed to doing something, you have no choice but to do that thing. Counter-intuitively, having no option -- where you can't change your mind -- subconsciously makes humans happier because they know part of their purpose.


    11. Practice spirituality. -- When we practice spirituality or religion, we recognize that life is bigger than us. We surrender the silly idea that we are the mightiest thing ever. It enables us to connect to the source of all creation and embrace a connectedness with everything that exists. Some of the most accomplished people I know feel that they're here doing work they're "called to do."


    12. Take care of your body. -- Taking care of your body is crucial to being the happiest person you can be. If you don't have your physical energy in good shape, then your mental energy (your focus), your emotional energy (your feelings), and your spiritual energy (your purpose) will all be negatively affected [4]. Did you know that studies conducted on people who were clinically depressed showed that consistent exercise raises happiness levels just as much as Zoloft? Not only that, but here's the double whammy... Six months later, the people who participated in exercise were less likely to relapse because they had a higher sense of self-accomplishment and self-worth.


    So there you have it. No new flashy car or leather jacket needed -- just simple, scientifically-grounded wisdom for long-term happiness. These are all things you can start implementing today -- with or without a career change -- so I hope you pick one thing and commit to rocking it.

    In my upcoming blogs, I'll share more wisdom on all these topics and more. In the meantime, you can come see how my own wisdom-seeking efforts (and those of some other really cool purpose-driven peeps) are proceeding at Sensophy.com.

    Footnotes:

    1. Millman, D. Way of the Peaceful Warrier. H.J.KRAMER, 1984. Print.

    2. Lyubomirsky, Sonja. The How of Happiness: A Scientific Approach to Getting the Life You Want. New York: Penguin Press, 2008. Print.

    3. Tiger, Lionel. Optimism: The Biology of Hope. New York: Simon and Schuster, 1979. Print.

    4. Loehr, James E, and Tony Schwartz. The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. New York: Free Press, 2003. Print.

    What Would You Pay to Keep Your Child From Having a Food Allergy?

    Katie and her parents, Paul and Deanna

    "She had a couple of bites of a peanut butter sandwich at the park one day, and her whole face broke out in hives."

    The next thing Deanna and Paul knew, their life had changed. Their daughter, Katie, who was 4 at the time (she's now 7), was diagnosed with a severe allergy to peanuts and tree nuts.

    "We need to rearrange our whole lifestyle," Deanna says. "We have to read every single label at the grocery store, so it takes so much longer to shop for food."

    If you're a parent, or of the age where your friends are having children, chances are you've already heard this story. After all, these days, one in 13 American children has a potentially deadly allergy to some food. The past half-decade has seen a strange explosion in food allergy rates. In 1997, the prevalence of food allergies in children under 17 years of age was about 3.4 percent, and steadily increased to 3.9 percent by 2007 -- but in the years following, it skyrocketed to eight percent, according to a major 2011 study published in Pediatrics.

    It's not just the U.S., either. Across the globe, food allergies are becoming an epidemic. Take the U.K., for example, where food allergy-related hospital visits increased a staggering 500 percent between 1990 and 2006, according to a study published in Thorax. Health care providers and epidemiologists are now seeing growing rates of peanut allergies in the west, sesame allergies in the Middle East, and rice allergies in China and Japan.

    Trying to explain this tremendous (and sudden) increase has left public health experts grasping at straws. One of the stronger theories is the so-called "hygiene hypothesis," which argues that in an increasingly developed world, we are becoming more and more sheltered from the elements, and from exposure to the natural world. And as we increasingly keep our children from early exposure to infectious agents -- and slather them with antibacterial soaps and surface cleaners -- we stifle the development of their immune system. In other words, since kids no longer play in dirt, their bodies never learn how to function properly. The result? Increasing rates of hay fever, eczema and deadly food allergies.

    Another theory gaining popularity is connected more to how we eat -- or how we grow what we eat. While there is no proof, some experts believe that genetically modified foods could be causing allergies. A few studies have connected the rising rates of allergies to rising rates of pesticides in food and drinking water.  And at least one Johns Hopkins study connected food allergies to commercial baby food. But nothing has been conclusive.

    Getting to the bottom of this problem is a pressing public health matter, because, as it turns out, food allergies are costing the U.S. an estimated $24.8 billion every year. according to a study published in JAMA Pediatrics, which revealed what was previously a hidden financial burden in America.


    "There are a lot of good questions about the problem, but not a lot of good answers," says Dr. Ruchi Gupta, lead author of the study and associate professor of pediatrics at the Northwestern University Feinberg School of Medicine.

    The Economics of Food Allergies

    To put a $24.8 billion price tag in context, consider that, for example, the Milkin Institute estimates that stroke (the number four cause of death in the U.S.) costs $24 billion annually and mental disorders cost $116 billion. And as the raw numbers of afflicted children have gone through the ceiling, the health care system has struggled to keep up.

    The authors of the study surveyed a sample of 1,643 children with food allergies (and their families) in an attempt to figure out what it actually cost to treat a food allergy. It's not as simple as it sounds -- unlike most other medical conditions, the majority of costs associated with food allergies don't show up on the doctor's office ledger. There are very few prescription medications for food allergies, for example, and as a result most of the direct health care costs are due to emergency hospital stays. Even then, those costs alone aren't that high: in total, direct medical costs due to food allergies were estimated at $4.3 billion.

    So where's the other $20 billion coming from? It turns out that dealing with food allergies leads to a lot of very distinct (and uninsured) costs. For example, American families spend about $1.7 billion per year on specific allergen-free foods. Then there's the tremendous costs that parents lay out to ease their concern that a medical emergency might occur if they take their eye off the ball for an hour. For example, they spend money to arrange special child care, change schools to more food allergy-friendly environments, and send their kids to specialized summer camps. They give up careers and leave higher-paying jobs on the table because they don't want to be far from their children. After all, at any time, their baby could be near death in a hospital.

    "It's a feeling of doom, or constant vigilance or alertness," says Dr. Ruchi. "With a food allergy, kids don't look or act different than any other child, they just have this possibility of anything happening at any time."

    What's It Worth to Cure Food Allergies?

    In an attempt to quantify all of these things, the survey asked parents for their "willingness to pay." In other words, what would it be worth to you if I could make your child's food allergy disappear overnight? Interestingly, the average answer was $3,504 per year -- almost exactly the $3,457 average annual per family costs of managing a food allergy.

    But ultimately it's the unquantifiable things you give up that really get to you.

    There are lots of little things. Katie can't eat cake at her classmates' birthday parties (she brings her own nut-free snacks) and she can't go to ice cream shops anymore. Her parents had to give up Thai food and some of their other favorite restaurants. Some parents may move to less desirable neighborhoods to be closer to their child's school, or to move to a school district that has nut-free classrooms or nut-free tables in the cafeteria. Katie's family was lucky; her school happened to have a nut-free lunch table.

    Then there's the big one: the anxiety.

    "There's always a little bit of fear," Deanna says. "I can't be there to make sure everything is okay."

    It's unreasonable to expect that we'll come up with a way to cure food allergies. But there are ways we can better address the issue. Ruchi believes that changes to public policy could reduce both the financial burden and the unquantifiable feelings of dread experienced by parents of children with food allergies.

    For example, simply making it matter of policy that public schools must keep epinephrine autoinjectors on hand at all times (and train their staff on how to effectively use them) could make parents feel much more comfortable sending kids off into the care of schools. There are also policies that could be enacted to keep allergens like nuts out of classrooms entirely by, for example, asking kids to bring in small toys and gifts instead of cakes and cookies on birthdays.

    "Food is so ingrained in our lives, especially in kids' lives, that changes are going to take time, but it can happen," Ruchi says.



    For more by Elijah Wolfson, click here.

    For more healthy living health news, click here. Across the globe, food allergies are becoming an epidemic. It's unreasonable to expect that we'll come up with a way to cure food allergies. But there are ways we can better address the issue.

    Wednesday, September 25, 2013

    Don't Gamble With Our Children's Health

    You simply don't gamble with our children's health. Unfortunately, as the House of Representatives chose to use the Continuing Resolution (CR) as a vehicle for its 42nd effort to defund the Affordable Care Act (ACA) or Obamacare, it "mistakenly" put the health of millions of our nation's children at risk through an amendment offered by Rep. Steve Scalise of Louisiana.

    Ironically, although two of the major arguments for defunding or delaying Obamacare is that lawmakers did not fully understand or read the original law passed three years ago and that some people might lose health coverage they currently have, the House indiscriminately sought to defund all spending in the ACA without fully understanding the implications of the language or the fact that millions of children would potentially lose health coverage they currently have through the Children's Health Insurance Program (CHIP) due to the Scalise Amendment.

    Shockingly, if passed into law, the House-passed CR would slash $13.3 billion or 70 percent out of CHIP, which provides health insurance coverage to six million children of working families in this country. The Scalise Amendment would effectively kill CHIP just a few days from now -- on October 1.

    Although purpose of a Continuing Resolution is to keep the federal government operating, the House bill would do the exact opposite for children by largely discontinuing CHIP and putting the health of millions of children at risk.

    From conversations with House staff, it appears this was not the intent. Speaker John Boehner wrote after the vote,
    ...the House voted to ensure the federal government remains open, continuing to fund basic services essential to millions of Americans, like paying our men and women in uniform, funding veterans' programs, supporting millions of seniors who rely on Social Security and Medicare, and much more.





    There is no mention of children, as kids were, yet again, an unfortunate after-thought.

    However, the fact is that while "essential services" were protected for most everything else, the health of millions of children (and apparently senior citizens and the disabled on Medicare) were placed of the chopping block.

    Unfortunately, rather than fix the potential "unintended" disaster caused by his amendment, Rep. Scalise doubled down and blamed others when he said:

    Many longstanding and successful programs were impacted by the Affordable Care Act and we look forward to working with the Senate and the White House to ensure that those programs have a smooth transition as we protect American families from the devastation of the President's train-wreck of a health care law. Programs such as the Children's Health Insurance Program should not be held hostage by the Administration and Congressional Democrats to protect the taxes and mandates in the Affordable Care Act that are raising health costs and killing jobs.


    The fact is that, although the future of CHIP was threatened at one point during the consideration of the ACA in 2009, the health reform bill was successfully modified by Sen. Jay Rockefeller to fully fund CHIP through 2015 and authorize it through 2019. Tragically, the Scalise Amendment would effectively reverse and defund the program in just the matter of a few hours.

    Rather than kill CHIP, the American people overwhelmingly support its extension. In a 2012 election eve poll by Lake Research Partners, support among voters for extending CHIP was at 83-13 percent, including 86-10 percent among women and 75-21 percent among Republicans.

    Americans are looking for solutions and answers to the needs of our nation's children. No one believes that children should be sick, live in pain, or go without preventive care like vaccinations and annual check-ups just because their parents have lost their job or simply can't afford health insurance. They understand that investing in the health of our children is investing in America and its future. When our children develop and thrive, we are paving the way for our country's next generation of workers and leaders. And when our kids aren't healthy, they do not learn and we will fail to stay the world's leader in innovation. That is why CHIP has proven to be so important.

    In 1997, in one of those rare moments of bipartisanship, and again in 2009, Republicans and Democrats in the Congress and the President agreed to initially pass what was originally called the State Children's Health Insurance Program (SCHIP) and then reauthorize and extend CHIP to guarantee millions of children of working parents the right to see a doctor and get the health care they need. Over its 16-year history, CHIP, in partnership with Medicaid, has proven to be an enormous success story.

    As an example, CHIP has clearly improved access to care and outcomes for millions of our nation's children and is why the American people overwhelmingly support it. As my colleague Lisa Shapiro has written, "CHIP allows children access to pediatric-specific provider networks, and goes above and beyond many private insurance plans in addressing the unique needs of low-income children." Put simply, it works.

    In fact, according to the National Academy for State Health Policy (NASHP) in its report entitled Keeping Children's Health Coverage Strong in the Context of the Affordable Care Act: Perspectives from State Children's Health Insurance Leaders:

    In 1997, before states began implementing CHIP programs, 23 percent of children at or below 200 percent of the Federal Poverty Level (FPL) were uninsured. By 2010 the rate had fallen to 10 percent, and 85 percent of children eligible for these programs were enrolled.


    Unlike the rest of the health care system, CHIP has been developed to specifically address the needs of children. The health plans in CHIP are, by definition, pediatric networks of care with pediatric-specific quality objectives and measures. In short, CHIP recognizes that children are not "little adults" and have their own unique health and developmental needs. And, it works.

    Although there are have been some problems or "glitches" with the ACA that we have repeatedly expressed concern about and should be addressed, the health reform bill would build upon the successes of Medicaid and CHIP to further benefit children.

    In fact, health care reform holds the promise of improving the health and well-being of children in a number of critically important ways, including the protection of health coverage for children with cancer or other diseases from being denied coverage for pre-existing conditions or because they hit annual or lifetime insurance caps.

    Furthermore, as NASHP found:

    A 2011 analysis concluded that full implementation of the ACA could reduce the number of uninsured children by 40 percent, as well as the ranks of uninsured parents by 50 percent. However, if support for CHIP and Medicaid coverage for children is not sustained through continued funding for CHIP beyond 2015 and maintenance of Medicaid and CHIP eligibility levels and enrollment policies, the uninsurance rate for children might be higher than it was before the ACA.


    This could all be destroyed if the Scalise Amendment were to be adopted or if Sen. Ted Cruz were to be successful in his expressed desire to filibuster the Continuing Resolution until the Senate agrees to "pass [the] House bill as is and demand 60-vote threshold for any effort to add Obamacare funding back into bill."




    Incredibly, the problems with the Scalise Amendment are even more far-reaching. According to an analysis of the Scalise Amendment by Department of Health and Human Services' Secretary Kathleen Sebelius:

    Federal funding for the Children's Health Insurance Program (CHIP) would end on October 1. States that expanded eligibility under their approved Medicaid state plan for parents and childless adults (the early adoption option) would immediately lose funding for this population, and federal funding would not be available for states that have planned expansions under their state plans as of January 1, 2014. The delivery of health care to medically-underserved people at many community health centers would be reduced due to a nearly 60 percent reduction in federal funding. National Health Service Corps funding would be eliminated. The Health Resources and Services Administration's Maternal, Infant, and Early Childhood Home Visiting program for at-risk children (which encompasses grants to states and Tribal entities) would be eliminated. Over 92,000 individuals in the Pre-Existing Condition Insurance Plan Program would immediately lose coverage. H.J. Res. 59 would also cut funding needed by the HHS Office of Inspector General, the Centers for Medicare & Medicaid Services, and the Department of Justice to fight health care fraud and would take away important anti-fraud tools that were enacted through the Affordable Care Act. H.J. Res. 59 could adversely affect the delivery of health care in Indian Country by undermining the substantial changes the Affordable Care Act made to the Indian Health Care Improvement Act. A funding prohibition would also appear to block federal enforcement of all of the health insurance market reforms enacted in the Affordable Care Act, including the prohibition on pre-existing condition exclusions for children, dependent coverage for young adults under age 26, the prohibition of lifetime limits, and coverage of recommended preventive services without cost sharing.


    For the health of our nation's children, it is important to understand that Sen. Cruz is demanding that a 60-vote super-majority be required to restore funding to the Continuing Resolution for both ObamaCare and CHIP and threatening to filibuster and possibly shut down the government unless he gets his way.

    While this creates interesting political theater (i.e., filibustering a bill that he actually supports), the health coverage of millions of children might, yet again, become an after-thought and harmed. As a result, we strongly urge the Senate to fully address the needs of children in the CR, reject Sen. Cruz's demands, and instead, restore funding for both the ACA and CHIP so that the negative far-reaching consequences to the health of children are not realized.

    Children should never be allowed to be collateral damage in a game of political brinksmanship.

    And, it's far past time that we put the health of our nation's children above those of special interests and political theater. You simply don't roll the dice or play political games with our children's health.