Leslie Glass's Blog, page 415

Child Of Alcoholic Seeks Loving Father Figure

My father was not trustworthy and it affected me for years. Here is what I am doing to recover from this broken relationship.

When I was a kid, riding bikes was the one activity my dad and I enjoyed together. We’d often race to see who was faster. One Saturday when I was 12, my dad and I were racing down remote country road, a few miles from home. For the first time ever, I pulled ahead. My lead grew and I peddled harder. My dad was so far back that I could no longer hear him peddling behind me. When I turned around to celebrate my victory, I was all alone. As a joke, my dad had silently turned around and rode home.

I was terrified and cried all the way home. I was afraid to be that far away from home all alone, but I was more afraid of making my dad upset. After I pulled myself together, I went into the house and pretended like nothing happened. This bike riding prank wasn’t an isolated incident.

A few months after that, my dad offered to teach me how to swim. It was our first family vacation in years. I was so excited to spend quality time with my dad. He took me out to the pool. Instead of jumping in with me or explaining anything, he pushed me into the deep end. When I emerged screaming, he yelled, “Swim!”  On my way back under, I swallowed a lot of water. Finally, my dad jumped in to save me. He pulled me to the side where I cried so hard, I threw up. Then he yelled at me for embarrassing him.

These two incidents summed up our whole relationship.  At the time, I didn’t know he struggled with alcoholism or mental health issues. I just knew I couldn’t trust my Dad.

Recovery Gives A New “Father”

Recovery tells me that God will give me new fathers and mothers. Nate is a perfect example of this. At my first Al-Anon meeting, I was greeted by Nate. Nate is one of our group’s infamous “Old-timers,” who has made it his mission to greet newcomers. He took me under his wing. Nate invited me to go breakfast after the meeting with the other old-timers. He made sure I knew how to get to the restaurant. When we got there, he introduced me to the other people at the table. Every time I see Nate, he greets me with a smile. I know I can trust Nate.

Unexpected Progress

In recovery, I learn to accept people and situations for what they are. Before recovery, my dad was still a major force in my life. That’s how co-dependency works. I depended on unhealthy relationships to my support system. As I become more independent, I forge healthy relationships. I no longer depend on my dad as my only source of emotional support. This surprising benefit lets me look back without so much animosity. It lets me see some of my dad’s good points and allows to accept him for who he is.

 

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10 ways of nourishing yourself during the holidays

Nourishing yourself means more than just eating up a storm, even in all the right food groups. And eating up a storm is what we’re programmed to do at this time of the year.

Nourish means to provide food or other substances necessary for growth, health, and good condition; to promote growth needed for nourishment (including spiritual nourishment); and to maintain/support/strengthen.

What is interesting about the definition is that it makes the distinction between how we nourish ourselves, i.e. our whole selves—mind, body and spirit. So why is it when we think of nourishment, we just think about feeding ourselves food?

I took a moment to ask friends in the recovery community about their favorite nourishing activities, that didn’t involve food. I’ve listed 10 favorites below.

Practising Restorative, yin and kundalini yoga  

Stretch, breathe, limber up: Yoga can work in just a few minutes with some simple poses

Resting/Sleeping

Get enough sleep. Take a break after lunch or snooze for a few minutes after work. Exhaustion makes us angry… and start eating

Spending  Time  Alone

This is can be thought of as quiet time, when no one is talking to, or at you. Alone time does not mean isolation, it just means time out from interaction and the needs of others

Mindful Meditation

Okay, not everyone can om their way to serenity. Meditation can be as simple as closing your eyes and breathing in for five counts and out for five counts. Your heart will slow and your worries ease. Try it. Inhale 12345 Exhale 12345

Walking In Nature

If you’re lucky enough to have sand or grass around and walking in bare feet is even better. It’s called earthing. But any walking in nature calms and restores your spirit

Spending Time With A Pet

All the research points to pets soothing anxieties and eliciting a feeling of wellbeing. So spend some downtime with a pet, any pet to nourish your spirit.

Listening To Music

There is also strong evidence that music alters mood. Take advantage of the good vibes by playing music that you love.

Expressing Yourself Through Arts And Crafts

Creativity is one of the greatest of human gifts and activities. Expressing ourselves whether through cooking, decorating our environment or ourselves, painting a picture or baking a cake is always a form of self care. Create away this and every season.

Exercising

Some of us get up early to exercise, or exercise at lunch or after work. It doesn’t matter what you do, getting your body moving will make you feel better.

Performing Rituals

Lighting a candle or having a bath every evening, or doing some sun salutations every daybreak. All these things that you do regularly create a feeling of balance and security in your life. When you perform a whole bunch of them (exercise, rest, listening to music, taking alone time) can provide the nourishment you need to keep yourself mentally healthy no matter what is happening around you.

The Benefits Of Nourishing Yourself

It’s my experience that if we look after our recovery holistically—listening to our entire body’s needs—then we’re more likely to be present, engage in healthy and helpful behaviors, and enjoy the holidays. We can start the new year full of energy, nourished, and content.

If you need addiction or mental health help, visit Recovery Guidance for a free and safe resource to find professionals near you.

 

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My Elephant In The Room Is An Alcoholic Parent

Being the child of an alcoholic is like being the victim of a ransacked home. Imagine books, toys, and clothes strung everywhere. Dishes are broken; pictures are askew; cabinets are emptied. Curtains are blowing out of a broken window. The crime – a wild angry elephant tore threw the tiny home. The challenge – you have to call the police and ask for help without blaming the elephant, because you love the elephant as much as you fear it.

This metaphor of a broken home speaks of my childhood. My dad stopped drinking before I was born, but he never found real recovery. The lingering behaviors caused life-long heartache for ALL involved.

At this point in my journey, I still struggle with denial, and I’ve been in recovery for my co-dependency for almost two years now. I can check off all the items on lists like: Ten things To Know About Children Of Alcoholics, yet I deny their impact.  I’m afraid of everything. I’m still too afraid to tell anyone my dad used to drink. What would the people at church think?

My denial is so deep that I often forget what my problem really is. Oh yeah, it is the disease still affecting my dad. That is the easy answer I’m never allowed to utter.

How Does The Child Of An Alcoholic Get Better?

Like so many problems with addiction, I first have to admit I have a problem. I grew up in an alcoholic home and I need to own it. It created the framework for all of my thought processes like:

Don’t take the last of the tea without making more or I would be screamed at
Don’t leave my curling iron out on the counter or I would be screamed at
Never leave dirty dishes in the sink or I would be screamed at
Don’t ask for money there wasn’t any
Don’t ask for a ride we are busy
I couldn’t miss church or I would go to hell
Don’t make noise it will disturb someone
Don’t be a cry baby no one wants to hear you

Because I spent 40 years being afraid, it makes sense that I’ll spend the next 40 years learning to recover from this. So far, in the rooms I’ve learned to:

Progress, not perfection – Recovery isn’t a quick fix
More will be revealed – My mind protects me by only giving me digestible doses of the problem
When the student is ready, the teacher appears – I’m not on this journey alone. Help will arrive just in time

I’ve learned to trust in a loving Higher Power, who is far different than the one I grew up with. I can’t rush getting over these childhood wounds. It’s going to take time and love. Until I can give myself those, it’s best for me to seek support in group fellowships. Some that specialize in these are:

Al-anon & Alateen
Adult Children of Alcoholics
Co-dependents Anonymous

To find family support resources, visit Recovery Guidance’s Family Support Page.

 

The post My Elephant In The Room Is An Alcoholic Parent appeared first on Reach Out Recovery.

Addiction Hurts Families By Keeping Them In Denial

Joe was divorced a few years ago and had a secret he couldn’t share with anyone, not his friends, family, or even his lawyer: His wife, Alice’s, drinking had made him feel alone, unhappy, worried, and finally frustrated and lonely enough to leave. It was confusing because Alice thought her drinking wasn’t her husband’s business. She insisted Joe was no fun, and it was he who had changed, not her. She was in denial. He secretly wondered if the divorce was really his fault?

His Wife Denied There Was A Problem

How do you reason with someone who says nothing’s wrong? Joe told me, “I knew my wife was drinking too much. I knew she wouldn’t listen to my concerns. I knew my marriage was over. But I didn’t know what had happened or why. I didn’t know how alcoholism works or how deeply it had hurt me. I searched the web but haven’t seen another site like ROR.”

Thanks for the kind words, Joe. ROR stands in your shoes, and our mission is to open everyone’s eyes. No one affected by addiction should to feel confused, helpless, and alone. We’re all family members who need support.

Many People Don’t Know What’s Going On

One of the saddest components of addiction is the incalculable number of family members and friends impacted by the disease who don’t know the reason for their suffering. Joe did not encourage Alice to drink. He’s not co dependent (like some of us), so he didn’t rush to get Alice drinks at parties. He didn’t drink with her to mollify her, or take her to bars so she could imbibe. He did tell her about his concerns, but Alice surrounded herself with others who liked to party, so her behavior seemed normal to her and Joe seemed like the killjoy determined to stifle her fun. Alice told Joe he was a control freak and didn’t think falling down or slurring her words was a big deal. And she got worse.  

How Long Does Alcoholism Take

It takes seven or more years for an adult to become a full-blown alcoholic. Those years for a family member can be really lonely and confusing if you don’t know what you’re looking at. If your family member becomes abusive or belligerent when you bring it up and you’re forced to enter a reality that seems crazy to you, it’s a real red flag. Denial has entered the building. That’s the time to explore the reality of addiction and how it changes people.

Denial Keeps Friends and Family Isolated And Alone

The isolation that addiction breeds may be the most insidious part of the disease because loved ones tend to look to each other for resolution and comfort, and not to outsiders. If your wife or son, or daughter or boyfriend is drinking too much, and you’re unhappy about it, you’re more likely to try to reason with them, negotiate with them. Most everything on the web is geared toward managing the addict’s behavior, or dealing with the addict and finding solutions for them. Family members have their lives turned upside down, and need support to understand it’s not their fault, and it’s all right to find their own solutions. 

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Confused by the many yogurt options? We can help you sort them out.

By Ellie Krieger,

It all started with Greek yogurt. Once available only in specialty stores, in the past decade it has come to dominate the yogurt aisle in just about every grocery store. Its success has opened our minds and taste buds to yogurt’s world of possibilities, clearing the path for other traditional takes on the beloved food. Now you can globe-hop in the dairy department with offerings from France, Australia, Bulgaria, Iceland and other countries.

This United Nations of yogurt options is exciting, but it can also make for a mind-boggling shopping experience. I did a world-tour tasting in my kitchen and asked Cheryl Sternman Rule, author of “Yogurt Culture: A Global Look at How to Make, Bake, Sip, and Chill the World’s Creamiest, Healthiest Food,” to break down the differences.

“Yogurt is really only two things: bacteria and milk,” says Sternman Rule. To make it, you heat milk, allow it to cool somewhat, add live cultures (bacteria) and let the mixture incubate until it thickens, and voilà, you have yogurt.

It’s a pretty simple process that people have been doing for thousands of years, but there is an art to it. You can vary the basic formula in countless ways and make it your own. That is how societies have developed distinct yogurt heritages. You can use different kinds of milk (whole or low-fat; milk from a cow, sheep or goat; or even nondairy milk), vary the specific types and combinations of bacteria, and use different vessels to make the yogurt. You can strain it — a little or a lot — to remove the whey and thicken the final product. And, of course, you can add flavors, sweet or savory.

These variables not only affect the taste and texture of the final product, but they make a nutritional difference, too. A yogurt’s nutritional profile depends on what kind of milk is used, how much (if any) sweetener is included and whether the yogurt is strained. Most yogurts contain a wealth of good bacteria, protein, B vitamins and calcium, and they fill you up without a lot of calories.

“What’s nice about there being so many different kinds is that there is really something for every palate,” says Sternman Rule.

After reading this primer, heed Sternman Rule’s advice: Just as you might do with chocolate, wine or olive oil, buy a number of brands with different fat contents and flavors and do a tasting.

Bulgarian

One of the most common bacterial cultures used in yogurt around the world is native to Bulgaria and named for the country: Lactobacillus bulgaricus. Naturally, that strain is the main one used to make Bulgarian yogurt, and it gives the yogurt one of its defining taste characteristics. Sold in the United States by brands such as Trimona and White Mountain Foods, Bulgarian yogurt has a pleasant but decidedly tart flavor, and its texture is creamy but loose and easily spoon-able. Available in whole milk and low-fat varieties, Bulgarian yogurt is probably closest in texture to what was sold as yogurt here 20 years ago. Because Bulgarian yogurt is unstrained, it retains all of the calcium and other nutrients from the milk used to make it.

Greek

Mildly tangy Greek yogurt owes its thick, creamy texture to a straining process in which some of its whey is drained off and discarded. This also concentrates the protein in the yogurt and eliminates some of its naturally occurring sugar (lactose) — giving it a “more-protein, less-sugar” marketing win. A downside that isn’t advertised is that with the straining process, some of the calcium, potassium, B vitamins and other nutrients are also drained off. Still, Greek yogurt is a good source of calcium and has the perfect texture to act as a healthy replacement for mayonnaise or sour cream in dips and dressings. It makes for a satisfying good-for-you snack, as long as you stick to options without much added sugar. Major players in the world of Greek yogurt include Chobani, Fage and Oikos, but just about every brand has a hand in the Greek yogurt game these days. As if things weren’t already confusing, even Australian yogurt producer Wallaby is making Greek yogurt now.

Icelandic

There is debate as to whether skyr, an ancient staple in Iceland, should be called yogurt, or if it is really more of a cheese. It is certainly yogurtlike in that it is a cultured milk product, and you can find it in the yogurt aisle in U.S. grocery stores by brands such as Siggi’s and Icelandic Provisions. But because it is strained even more than Greek yogurt, it is very thick and glossy, with the consistency and flavor undertone of a tangy, spoon-able cheese, and it is accordingly high in protein. Traditionally, skyr is made with skim or low-fat milk, but it is sold in the United States in whole-milk varieties as well. The flavored versions tend to be only lightly sweetened.

French

Traditional French-style yogurt is “pot set,” meaning that rather than being made in a large vat and then divided into containers, it is both cultured and sold in small, individual containers, usually adorably quaint glass ones. It is unstrained, so it is not very dense, but it has a luxuriously smooth, creamy texture that is due in part to the fact that it is typically made with whole milk. Flavored varieties tend to be less sweet than most American yogurts. I used to go to far-flung markets to find it, but now, happily, Oui by Yoplait has made little glass tubs of French-style yogurt available to the mass market. There are other, smaller producers as well, including Saint Benoît Creamery.

Australian

Australian yogurt, offered by brands such as Wallaby and Noosa, is unstrained yogurt with a creamy, velvety texture that tends to be very rich. Although you can buy low-fat and plain Australian-style yogurt, the thing that really sets it apart is its indulgent, dessertlike quality and creative flavors that don’t shy from sweetness. I think of it as a healthier way to satisfy a sweet tooth.

More from Lifestyle: Greek? Nonfat? Fruit-flavored? A dietitian dishes on yogurt. No fads, no gimmicks: 5 food rules that stand the test of time 6 foods that marketers want you to think are healthy Low-carb vs. low-fat: New research says it doesn’t really matter

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The totally unsexy path to healthy eating (and why we’re not following it)

By Carrie Dennett,

When it comes to nutrition, moderation simply isn’t sexy. What grabs our attention and our clicks are headlines like “The poison lurking in your kitchen,” as if we’re one bite away from death, and “Why you must eat this exotic superfood,” as if we’re one bite away from a miracle.

Unfortunately, these alluring-but-false promises distract us from a more moderate, and ultimately more successful, path to better health. A balanced eating plan that offers both nutrition and pleasure can help you be your best while actually allowing you to enjoy your food — no extremism required. What’s sexier — or saner — than that?

It was interesting to see the reaction to the September publication of two research papers that reinforced the wisdom of moderation. The PURE (Prospective Urban Rural Epidemiology) study looked at the habits and health of 135,000 people in 18 countries on five continents. Researchers found that the healthiest individuals ate diets rich in fruits, vegetables and beans, while being low in refined carbohydrates and sugar. Other than the somewhat surprising finding that the health benefits of vegetables topped out at three to four servings per day, all of this is in line with a moderate diet as defined by the U.S. Dietary Guidelines.

Headlines about the research painted a different picture, stating that the study “casts doubt” on the conventional wisdom about fats, carbs, fruits and vegetables and that it was “shaking up” the field of nutrition. Even the accompanying commentary that ran in the Lancet, the journal that published the findings, said “PURE study challenges the definition of a healthy diet.”

Trouble is, when you look at the current definition of a healthy diet, it pretty much matches the PURE findings. The researchers did find that high-carbohydrate diets were associated with a 28 percent higher risk of dying during the study. But we’re talking 77 percent carbs, which has never been part of the definition of a healthy diet, in part because it leaves little room for adequate protein and healthy fats. Speaking of fat, the PURE results suggest that total fat intake of about 35 percent of calories isn’t associated with risk of heart attack or death due to cardiovascular disease, but expert consensus for many years has been that low-fat diets aren’t the way to go.

Looking at the PURE data, it appears that a diet of about 45 percent carbohydrates, 35 percent total fat and 20 percent protein is associated with the lowest risk of dying prematurely. Sounds pretty moderate to me. The study’s principal investigator, Salim Yusif, even said that “moderation in most aspects of diet is to be preferred, as opposed to very low or very high intakes of most nutrients.” So, other than the lure of new and shiny promises, what keeps us from the path of moderation? These are some common obstacles:

Having no idea what you’re really eating: Unless you are mindful and aware of what and how much you are eating — and many people aren’t — it’s easy to think you’re eating moderately when you’re not. For example, you may say, “I have dessert only a few nights a week,” but forget that you grab a cookie, cupcake or doughnut every time someone brings a box into work. Keeping a food journal for a few weeks to gain an objective look at your eating patterns can be illuminating.

Not planning for the long journey: Cultivating healthy lifestyle habits like good nutrition and regular physical activity takes consistent effort, especially if you have some deeply entrenched less-than-healthy habits. It’s frustrating when you feel like you are putting in the effort but not seeing immediate payoff. Start thinking of nutrition and health as a lifelong journey — with occasional detours and temporary roadblocks — rather than a race to the finish line.

All-or-nothing thinking: Feeling that anything short of perfection represents failure and isn’t worth doing can also block all progress while you drive yourself nuts in the pursuit of the perfect diet. Perfection is the enemy of progress. Start small, start today and keep moving forward. You can’t go wrong with consistently eating more vegetables and less sugar and reducing distractions while you eat.

Being swayed by diet trends: Moderate eaters eat in a way that suits their lifestyle and supports health, and don’t feel the need to jump on each dietary bandwagon that passes by. They pay attention to nutrition news but are fairly immune to sensational claims. They know that no particular way of eating is right for all people all the time. The definition of insanity is doing the same thing you’ve always done and expecting different results. If you have a long history of adopting — then ditching — the latest diet fad without seeing any lasting improvements to health or well-being, why would you try it again?

Having an unhealthy relationship with food: Eating healthfully is about more than the food you put on your fork. How you think and feel about your eating habits can be as important as the food itself. When food or the act of eating goes hand in hand with stress or guilt or fear, it’s not good for your body or your mind. It’s one of the factors that drives people to extremes — either restriction or excess, but often both — with their eating.

Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie.

More from Lifestyle: What to eat — and what to avoid — when you’re expecting The common mistake that puts runners in danger on the road Quinoa, meet convenience: New products make whole grains less of a hassle Are we putting too much blame on ‘emotional eating’?

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Got 10 minutes? You can do this workout.

By Jae Berman,

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We often get derailed in our exercise routines because we can’t fit the perfect workout into our day. We think we must go to a gym, or a certain class, or use a particular technique. And we end up doing nothing at all. According to the annual State of Obesity report, “Eighty percent of American adults do not meet the government’s national physical activity recommendations for aerobic activity and muscle strengthening.” It’s time to move. No matter how small. Slowly build a workout routine that fits in with your lifestyle.

Here are some building blocks. If you do one exercise from each category below and three sets of 10 reps, it should take about seven to 10 minutes. Believe me: You can fit it in.

Mobility and breathing

Standing straight and breathing: Take a moment and stand tall: ears over shoulders, shoulders over hips, hips over knees, knees over heels. Reach the top of your head toward the ceiling as if being pulled up by a string. Inhale; fill your lungs, belly, sides and back; and exhale, engaging your abdominals while continuing to keep your posture. Take a handful of deep breaths. If you can’t stand, then sit in good posture and breathe.

Round and arch: Start on all fours with your shoulders over your wrists and your hips over your knees. On an exhale, round your back, chin to chest, tucking your tailbone under as if you’re trying to reach your nose, and round your entire spine. On an inhale, arch your spine, look up and move your tailbone as if you’re reaching toward the ceiling.

Opposing reach: Start on all fours with shoulders over wrists and hips over knees. Exhale and engage your stomach without moving your spine. Then reach one hand forward with the opposite leg reaching back. So, while the right hand is reaching to the wall in front of you, the left leg is stretching to the wall behind. Keep the hips level and the abdominals engaged, and stretch your fingers and toes as far away from each other as possible.

Reach for the sky and down to the floor: Standing tall with good posture, inhale and reach your fingers up toward the ceiling. Then, on exhale, reach your hands wide and stretch toward the floor. Slowly round the spine, reaching your hands to touch the floor. Keep a slight bend in the knees, a deeper bend if needed. Inhale while your hands are pointed to the floor and, on an exhale, engage the abdominals and slowly unwind as you stand up tall and reach your hands to the ceiling.

Reach over: In a tall posture, reach one arm toward the ceiling and then toward the opposite wall. In a standing position, if you lift your right arm up and over, you can feel the stretch along the arm and all the way on the side of the right torso. To advance the stretch, reach your right leg back either by slightly stepping back or lunging back. This should take the stretch along the front of the right thigh and hip flexors.

Upper body

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Push-up: This is an all-around excellent exercise and can be done in various ways. You can stand up with your hands against the wall, or start on all fours and focus only on bending the arms with a long spine, keeping your knees on the floor and creating a straight line from your knees to the crown of your head. Or try the full exercise with a straight line from the top of your head to your heels. It is essential to stay tight in your core to do a push-up correctly. With abdominals tight and spine in a solid neutral position, squeeze your glutes and keep your shoulders over your wrists. Ideally, you’d start at a level where you can get your arms to a deep bend, close to 90 degrees.

Triceps dip: Very similar to the push-up, but flipped over. You can keep your bottom on the floor and bend your elbows, or you can be in a tabletop position with your hips toward the ceiling while bending the arms. Fingers should face the toes, and elbows should point straight back. Shoulders stay relaxed. Feel the work in the triceps.

Back extension: We spend so much time rounding forward while sitting, but we forget to bend our spine in the opposite direction. Lie facedown on the floor, with your hands just under the shoulder and your elbows facing back. Feel your elbows pulling back toward the wall behind you. Exhale and engage your stomach while slowly lifting your chest. Most people push their hands into the ground and bend their head back. Instead, imagine the spine bending. Keep the stomach engaged and feel your back muscles as you arch your spine.

Lower body

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Squat: This is a personal favorite. Start with a tall posture, open feet to eight to 12 inches and shift the weight to your heels. Imagine there is a small stool a little too far behind you and you’re sitting back into it. With the chest lifted and abdominals engaged, sit back. If you’re new to squats, actually set a chair or stool behind you. Otherwise, sit until your thighs are parallel to the floor. When standing up, have weight in your heels, squeeze the abdominals and use your glutes to stand up. Stances such as narrow, wide, feet turned out and feet turned in are variations that let you use different muscles. Always be sure that your hips, knees and toes are facing the same direction.

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Lunge: I call the lunge the complicated sibling of the squat. A lunge incorporates more balance and stability. When you lunge back, stay mindful of your feet, knees, hips, torso and shoulders. Weight is in the front heel; notice how that activates the front glute. Have the knee just over the ankle, and lunge down so the front thigh is parallel to the floor. Create the appropriate stance so you can be strong in the posture. Feel your abdominals engaged and spine tall and long. Every time you rise, feel your glutes engage and lift you. Lateral, curtsy, walking and reverse are variations that add complexity and work different muscles.

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Bridge: Lie on your back and start with a relaxed neck and upper body. Bend your legs and keep your feet planted on the floor, with your feet and knees hips’ width apart. With arms long, keep your hands pushing into the floor to assist with engaging the triceps and upper back. As you lift your hips, keep the heels planted and feel the engagement of the glutes and back of the legs. The goal is to lift the hips so there is a straight line from the knees to shoulders. It is common for people to arch their back and flare their ribs. It’s also common for knees to roll in or out. Avoid this. Engage the stomach and keep the spine long. Variations include one-legged bridges and leg lifts.

Core and stability

Plank: Create the stance to start a push-up: shoulders directly over wrists, spine long, abdominals engaged, glutes squeezed and legs tight. If needed, drop to your knees with the same posture. Focus on your breath and squeeze your abdominals with each exhale. Support your lower back with no overarching and keep the core tight. To add variation, you can lift one knee toward the elbow. You could also try a side plank. Rotate your entire body so your feet are stacked on top of each other and your hips, belly button and chest are facing the side, then reach the top hand toward the ceiling while the bottom shoulder stretches away from the ear.

Abdominal crunches: There are countless abdominal exercises. The key is to use your core for the work rather than pulling your neck or squeezing your glutes. It is common for the body to think of every escape route to avoid the key core muscles. The first step is using the breath to engage. Inhale, filling your abdomen with air, and on the exhale, squeeze your belly. Feel as if the exhale causes a “scooping” sensation in your stomach. Don’t move anything. Use your breath to engage your stomach. Then, when you have that skill, you can lift your head or legs, incorporate twists or add variations.

Aerobic and anaerobic

Add some cardiovascular work if you’re interested. Anything can work, but here are some ideas. If it’s aerobic work, you’re focusing on slow and steady and can work for two- to five-minute intervals. If you’re focusing on anaerobic work, do high-intensity sprints for 15 to 60 seconds and go for an intensity level that leaves you very out of breath.

Burpee: When first getting used to this exercise, take it step by step. As you advance, the movement becomes much more of a flow. Start standing, drop your hands to the floor and jump your legs back, and lie on the floor as quickly as possible. Then, on an exhale, pull your legs in and jump back up to a standing position.

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Marching knee-ups: Standing tall with abdominals engaged, march in place, lifting a knee up to hip height. If adding intensity, add speed and jumps to the pace.

Squat jumps: Squat down, shift the weight back and jump and reach toward the ceiling. When landing, bend knees to go right back to a squat.

These are just a handful of exercise that can be done with no equipment. They can be done anywhere, anytime: indoors, outdoors, morning, evening. Make it work for you. Listen to your body and take small steps toward improving your strength and fitness.

Berman is a registered dietitian, a personal trainer and owner of Jae Berman Nutrition.

More from Lifestyle: A healthy lifestyle doesn’t guarantee a long life, but it will add life to your years Not reaching your wellness goals? Take a look at your nighttime routine. Small steps: Really basic ways to add exercise to your day The common mistake that puts runners in danger on the road Looking to work out the mind and body? Squash might be the answer.

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Md. pot companies cleared, get licenses after probe of possible conflicts of interest

By Aaron Gregg,

Medical marijuana regulators in Maryland have approved licenses for two cannabis businesses that were under investigation for potential conflicts of interest, after concluding that no evidence had been uncovered that should preclude the businesses from launching.

The Maryland Medical Cannabis Commission Monday approved growing and processing licenses for Doctor’s Orders, which plans to operate in Dorchester County, and a processor license for Baltimore’s Temescal Wellness.

It also issued dispensary licenses to Allegany Medical Marijuana, Southern Maryland Relief in St. Mary’s County and Peninsula Alternative Health in Wicomico County, bringing the total number of storefronts approved to sell medical marijuana to six.

“The commission takes its role concerning the integrity of the medical cannabis program and a fair application process very seriously,” Executive Director Patrick Jameson said in an email, and it “will continue to closely monitor any and all situations of noncompliance to ensure the public trust.”

In early August, commissioners asked businesses that had been awarded preliminary licenses whether they had personal or business ties to the independent experts who graded their applications.

The inquiry followed a Washington Post report that revealed close relationships between some reviewers and some companies that won preliminary licenses. The Post reported that a person listed as general manager of Temescal Wellness’s planned processing facility is married to a woman who had been hired to review applications. Both the reviewer and her spouse said they were unaware of each other’s affiliations.

Concerns regarding Doctor’s Orders centered on the role played by Maryland Del. Dan K. Morhaim (D-Baltimore County), who was formally reprimanded by the legislature this year for using his position as a lawmaker to influence marijuana regulation without fully disclosing that he was a paid consultant for Doctor’s Orders.

The legislature’s investigation found no evidence that Morhaim violated disclosure laws or used his public office for financial benefit. But it concluded that the lawmaker had helped push policies that could have benefited Doctor’s Orders while he had an open line to regulators.

Industry officials say they expect medical marijuana to be available for purchase in Maryland by January.

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Cocaine prominent in Florida report on drug deaths

Although prescription drugs caused more overall deaths in Florida than cocaine in 2016, the fact that cocaine was the individual drug cited most often as the cause of death in drug-related fatalities offers further evidence of cocaine’s resurgence in Florida and elsewhere.

The state’s 2016 Medical Examiners Commission Drug Report, released last month, stated that cocaine was present at death in 2,882 cases, up 57% from 2015. Cocaine was listed as the cause of death in 1,769 of these cases, up 83% from 2015.

By comparison, opioids were present in 5,725 deaths in Florida in 2016, a 35% increase from the previous year, according to the report. Prescription drugs generally were found more often than illicit drugs, although the emergence of fentanyl (which has both pharmaceutical and illicit uses) complicates the picture somewhat.

The report stated that deaths caused by fentanyl increased by 97% in Florida in 2016, while deaths caused by heroin increased by 30%. Also, there were 327 deaths caused by methamphetamine in 2016, a number more than double the total in 2015.

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Abundance All The Time

Welcome to the season of excess! This may be the one time of year that we see all that is available to us; the abundance of food, drink, cheer, decorations … it’s all there for us to celebrate!

Season of Excess Is Over Stimulation Of All The Senses

“Look at all the pretty lights!” emits oohs and ahhs from those gazing at the splendor of the bright bulbs and lawn displays as we meander down roads to take in the decorative skills of those who reside there. There’s carolcades, holiday parties and get-togethers, Secret Santa and gift exchanges, and plates of traditional cookies and other indulgences that are enjoyed but this one time of year… how can we say no?

Season Of Excess Forbids Moderation

No one wants to hear the everything-in-moderation talk … we want to revel in the abundance offered this time of year! So, we eat too much, drink too much, spend too much and stay out too late to squirrel away as much as we can before the season ends. It’s like a roller coaster inching toward the peak where we know what’s on the other side, but we still get caught up in the excitement of everything that’s around us right now. But, the down side can be crushing if we’re not careful.

6 Tips For Year Round Abundance

Instead of going without and then splurging and then having to do more to make up for the splurging, and then the scrimping and saving to ready for the next round of splurging – vacation, anyone? – we could resolve to see the abundance all the time. We could carry the good cheer and the feeling that there’s enough for everyone throughout the year. We could create a ripple of merriness and festivity that would reach out and envelope all who encountered it… we could do this through simple acts like:

Smile Wear a cheerful expression and give a smile to every living creature you meet.
Keep your word Integrity is a powerful tool and honoring your word is just as meaningful as being it.
Slow down When you feel the holiday rush, take a moment to reflect on what’s important to you.
Give of yourself Connect with other revelers with simple gestures that include them in a way that lets them know you value them. Maybe let the other car go ahead of you, or let the person behind you in line get in front of you.
Address people by name A simple acknowledgment using someone’s name, which can be gotten from their name tag, is a wonderful way to say, “I see you” amidst the hustle and bustle of the season.
Say Thank You  Gratitude is empowering; the more grateful you are, the more you create opportunities to be grateful. It’s a win-win.

As you navigate the season, remember that your simple act of kindness is creating a ripple effect in others. Thank you for spreading the love!

If you need help with addiction or mental health this season, check out Recovery Guidance the free and safe resource to find addiction and mental health professionals near you.

 

 

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