Meditation: What Is It and What are the Benefits?

Meditation: What Is It and What are the Benefits?

You've heard the word before: meditation. To some the word might invoke feelings of peace and calmness, and to others it might trigger thoughts of people sitting cross-legged saying, "Ohhmmm."

So what is it really? What does meditation entail? Do you have to do yoga and know the names of all the chakras in order to meditate? Well, there are actually many forms of meditation, including transcendental meditation, prayer, Zen meditation, mindfulness meditation, and others. The main goal of all meditation is to quiet the mind and free it from stress by the use of quiet contemplation and reflection. All people can meditate, and probably should!

There have been many benefits found to be associated with meditation of any kind. Check out the following list of benefits to see if meditation intrigues you!

6 Benefits of Meditation

1. Lowers Stress

This one is probably a given. Taking a time out to just sit and be alone with our thoughts is going to allow ourselves a break from the things that get our blood pressure up. This not only makes us feel less stressed, but lowers the stress hormone called cortisol.

2. Lets Us Get to Know Our True Selves

Taking the time to sift through our thoughts and get down to the underlying desires, fears, and needs helps us to eliminate the bias we have about ourselves and assess our situations objectively. By meditating, we can eliminate the tendency to diminish or amplify our own flaws.

3. It Could Help With Learning/Schoolwork

A study published in Psychological Science found that students who practiced mindful meditation did better on the GRE than those who didn't. Meditation could enhance performance in school by improving cognitive function.

4. Can Prevent Some Mental Illness

Because meditation is linked with increased activity in the brain, it may take part in preventing some mental illnesses. Meditation has also been associated with increased axonal density and an increase in myelin tissue, which is a protective tissue around axons (which send nerve signals). Overall, meditation has the potential to aid in preventing mental deterioration.

5. Makes You a Better Person

A study published in Psychological Science described how meditation has been linked to more "do-good" behavior. People tend to be more virtuous and compassionate if they have some meditation component included in their lives.

 

6. It Helps You Sleep

A study done at University of Utah found that not only do people who meditate have better control over their emotions and behaviors during the day, they have lower activation at night while sleeping, leading to more restful slumber.

So How Do I Get Started?

There are many kinds of meditation, but here are some basic guidelines to getting started with meditation:

• Set aside a special "spot" for meditating. It can be empty of things or decorated with things that have meaning to you.
• Sit in a way that is comfortable for you. The classic style is cross-legged with your hands resting on your knees, but you can find a different way if that works for you.
• Try to keep your eyes open if you can, but not focused on anything. The idea is to experience the senses, but in a relaxed state.
• You can meditate as long as you want or for as little time as you can manage. There is no magic amount of time. You can start with five minutes a day and work your way up, if you'd like.
• Follow your breath: inhale deeply into your abdomen, and breathe out slowly. You can also exhale a few times before you start to clear your mind and lungs.
• Observe an object and keep your eyes fixed in that place. Don't let them wander.
• Recite a mantra. This can be whatever you want, but be sure it is something that is enlightening and uplifting. You can also say a prayer.

A great option for beginners is to go to take a yoga class! Many instructors include guided meditations during the class and help you practice how to reach a meditative state.

Sources:

http://www.project-meditation.org/what_is_meditation.html

http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html

http://michellejoni.com/wp-content/uploads/2014/04/meditation-chakras.jpg

http://www.chiefscientist.gov.au/wp-content/uploads/Synapses-Image-for-March-17-2010-Blog-Entry.JPG

https://www.discinsights.com/blog/wp-content/uploads/2013/05/using-disc-stress.jpg

http://bethtrissel.files.wordpress.com/2011/01/kitten-sleeping-on-pillow.jpg

http://health.howstuffworks.com/wellness/stress-management/how-to-get-started-with-meditation.htm

http://www.liveyourtruthaz.com/meditation_sun.jpg

What to Look for in Great Running Shoes

Do Your Running Shoes Make the Cut?

So you've decided to buy new running shoes. Or maybe you're wondering if the running shoes you have now are doing all they can for you. You're asking yourself, what is the best running shoe? Unfortunately, like many great questions, the answer is: it depends.

Image Source: http://blondebostonian.com/wp-content/uploads/2013/03/IMG_1853.jpg

The rows and rows of shoes at your local sporting good stores can be pretty daunting. Between brand, color, shape, and fit, you may find yourself lost when it comes to choosing the right shoe for you. Below is a helpful guide on picking out the right shoe for your needs.

Your Feet Have Needs

Each person's feet have a different profile. Some have flat feet, and some have high arches. Some over-pronate, and some under-pronate. Some run on their toes, some strike the ground hard on their heels. A good idea is to go and have a sales associate at a running store have your foot assessed and tell you what your individual needs are. You can also examine your footprint by stepping in sand or on paper with wet feet (some shoe stores also have places where you can step on a platform and assess your footprint).

Once you know a little about your feet, here are some things to look for:

Flat Feet:

If you're flat-footed, you are most likely an over-pronator, which means that your feet roll inward when you run, like this:

Image source: http://www.pedorthicscanada.ca/wp-content/uploads/2014/03/excess-pronation.jpg

Because of this, you'll need stability when you run. Look for the words "stability" or "motion control" when you are at the store. You might also need shoe inserts, depending on the severity of the flatness of your arches.

High-arched Feet:

If you have high arches, your feet most likely roll outward when you run, which means you supinate, or under-pronate, like this:

Image source: http://www.feetlife.co.uk/blog/wp-content/uploads/2013/09/Shoe-Insole-Supination.jpg

Since you put pressure on the mid-sole of your shoe when you run, you'll want to find a shoe that absorbs shock well. Look for words like "flexible" or "cushioned" in the description.

Neutral/Normal Feet:

If your feet look like the middle foot in the image below, then you probably have a neutral foot.

Image source: http://pediology.com.sg/wp-content/uploads/2014/04/pronation-pic1.jpg

Lucky you! Your options are open. As long as you don't pick a shoe that doesn't fit the shape of your foot, you should be fine. However, it's probably best to pick shoes that don't have a lot of stability or motion control, as these may alter your stride. You'll be glad to know that with a neutral foot, you're least susceptible to injury.

Price and Style


Image source: http://www.saleaf1.com/images/Nike-Dunk-high-heels/Nike-Air-Max-95-Air-Cushion-High-Heels-Blk-Pink-Sale_2.jpg

Just because the shoe is expensive and flashy doesn't necessarily mean that it is going to be right for you. However, you are going to have to face the fact that running shoes are going to be pricey. A range of $70 to $100 is to be expected for a quality shoe. Try not to think about the price when trying on shoes; choose the shoe that feels the best. Also, try not to base your choice on the look of the shoe. Many brands put out shoes with an hourglass shape to make the foot appear smaller/thinner, but feet aren't shaped like hourglasses. When trying on your shoes, walk around the store, jog in place, do whatever you can to get the feel of the shoe.

Inserts

http://www.thefootlab.com/Images/SuperFeet_Orthotic_Shoe_Insoles.jpg

If you feel like the shoes you're trying on just aren't giving you that support you need, it may be a good idea to look into shoe inserts. There are different kinds of inserts, including arch supports, insoles, heel liners, and foot cushions. 

Arch supports are designed to support the foot's arch. Insoles provide extra cushioning and support. Heel liners are for extra support in the heel region, especially helpful for older customers who have foot pain caused by age-related thinning of the heel's natural fat pads. Foot cushions can be used as a barrier between your foot and the shoe, designed to prevent rubbing and other discomfort.

If you feel like you need a little extra help, look into getting a prescription orthotic insert. These are designed to comfort and support your individual feet. They are specifically shaped to the contours of your feet and require a complete evaluation by your podiatrist.

Know When Your Shoes Need To Be Replaced


Image source: http://www.bestselfatlanta.com/components/com_wordpress/wp/wp-content/uploads/2012/05/old-running-shoes.jpg

First you're told to buy an expensive pair of running shoes, and then you're told that you need to get them every few months? Sadly, if you want to get the most out of your shoes and your runs, you will need to replace your shoes frequently. The gold standard is every 500 miles or every six months, whichever comes first. You may be tempted to keep your shoes going if they still seem fine, but try to avoid this as it may be detrimental to your running and cause injury.

Signs it's time to replace your shoes:

• You've been feeling muscle fatigue, shin splints, or pain in your joints (especially your knees)
• The "twist test": if you hold your shoe at opposite ends and twist, it should feel firm. An old shoe or one that doesn't have proper support will twist easily.
• Your soles are worn out
• Newer shoes feel much better (try new ones on once in a while to check)

When it comes to running shoes, it's all about your individual comfort. Don't gravitate toward style first; pick shoes that will be the most supportive and carry you through your runs. Be sure to replace them as often as is needed with your running routine.

Sources:

http://running.about.com/od/shoesapparelandgear/a/foottypes.htm

http://running.about.com/od/shoesapparelandgear/f/replaceshoes.htm

http://running.about.com/od/runningshoereviews/tp/replacerunningshoes.htm

http://www.webmd.com/fitness-exercise/features/how-to-buy-running-shoes-tips-to-treat-your-feet-right

http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=988

Healthy Restaurant Choices in Rexburg

Healthy Restaurant Choices in Rexburg

Image Source: http://cdn.sheknows.com/articles/Tips-Eating-Out-Art-Img.jpg

Let’s face it: college students eat out a lot. This is one of the reasons why many of us find ourselves putting on the dreaded Freshman Fifteen. The added fat, sugar, and calories in restaurant food can really add up. According to Lisa Powell, a professor of health policy and administration at the University of Illinois at Chicago, the typical person in the United States consumes an extra 24,000 calories a year by eating out -- the equivalent of 6 to 7 pounds annually. If you want to avoid extra pounds or are simply looking to be a little healthier with your food choices, choosing wisely when you go out to eat with your friends can make a big difference in reaching your goals.

With restaurants like Subway or Applebee’s it’s much easier to make your decision, as they list the calories in plain sight or even have a section of the menu for lighter options. With places like Costa Vida, however, it might surprise you how many calories are in your usual order. The following list is meant to point out which foods are the least of all evils, and which foods are best to avoid at four of Rexburg’s restaurants.

Wingers

 
Image source: http://www.dineoutduo.com/wingers-logo.jpg

Recommendation: Mango chicken salad with Asian dressing. Calories: 630 Saturated Fat: 1 g (Popcorn is also a decent choice at 160 calories per 4.5 cups)

Avoid: Fries, breaded/fried meat or chicken options, burgers, “platters,” sticky fingers, desserts, sugar drinks, wraps, creamy dressings, and the “signature specialties.”

Worst Offender: Ribs and Sticky Fingers Combo with sides. Calories: 3,200 Saturated Fat: 62 g 

Da Pineapple Grill*

 
Image source: http://www.cranberryjunction.com/daloco/logom.jpg

Recommendation: Any rolls that do not contain tempura. Calories: ~320-390 per roll Saturated Fat: 0.5 g - 2 g per roll

Avoid: Rolls with tempura, entrees (other than sushi rolls, such as kalua pork and chicken katsu, sugar drinks, and dessert

Worst Offender: Chicken Katsu with side of rice, fried rice, or macaroni salad. Calories: 1110+ Total Fat: 48 g +

Costa Vida

 

Image source: http://mogo.biz/media/506/logo.jpg

Recommendation: Salad with black or pinto beans, lettuce, grilled steak or shredded chicken, pico de gallo or mango salsa with cilantro vinaigrette. Calories: 506 Saturated Fat: 3.7 g

Avoid: Tortillas, tortilla strips, and cheese, as well as sugar drinks or desserts.

Worst Offender: Large Shredded Beef Nachos with all the fixings. Calories: 1610 Saturated Fat: 48 g

Fong’s Chinese Restaurant*

 
Image source: http://rexburgchamber.org/wp-content/uploads/2013/11/fongs.bmp

Recommendation: Hot and sour soup, veggie spring rolls, or Moo Goo Gai Pan. Calories: 80-550 (A good rule of thumb here is to pick veggies and lean protein for your meal, such as broccoli and chicken)

Avoid: fried rice, lo mein, fried foods like egg rolls or orange chicken, ice cream,

Worst Offender: Combination dinners, at least 1500 calories per plate.

8 General Guidelines for Eating Out

Image source: http://rezberry.com/images/food4.jpg

For the many restaurants that aren’t on this list, here are some useful tips for making the right choice:

1.      If it looks unhealthy, it probably is.

Stay away from fried foods, creamy or cheesy entrees, and foods smothered in oily sauces. Also skip foods with descriptions that include the words stacked, stuffed, or topped.

2.      All protein is not created equal.

When it comes to red meat, avoid the fatty cuts such as prime rib and brisket, as well as hamburgers. Chicken, turkey, and fish is going to be your best bet when it comes to lean protein.

3.      Read the nutrition information.

Many restaurants have their nutritional information available, if not directly on the menu then upon request. The numbers you want to look for are calories and saturated fat. To give you an idea, most people eat about 2,000 calories a day and no more than 20 grams of saturated fat. It would also be a good idea to choose a meal that is low in sodium, as a diet high in sodium is a risk faster for high blood pressure. The maximum amount of sodium someone should have in a day is 2,300 mg.

4.      Order the smallest size and/or leave half of your plate.

Many restaurant portions are oversized and more than anyone should eat in one sitting. Do your stomach a favor and leave half on your plate. If the restaurant offers a half size of anything, you can save calories and money by opting for the smaller choice.

5.      Hold the fries.

Skip on sides like French fries, garlic bread, and mashed potatoes (these are usually cooked with lots of cream of butter). If you can, request a side of steamed vegetables or fresh fruit.

6.      Don’t do dessert (or sugar drinks).

Desserts are almost always packed with added sugars and saturated fat, not to mention a generous amount of calories. If you really want that cheesecake, split it with the rest of your table. The first few bites always taste the best, anyway. And never drink your calories! Sugar drinks like flavored lemonade or soda pop are empty calories, meaning they don’t hold very much if any nutritional value. Stick to water, which will keep you hydrated and fill your stomach faster so that you don’t eat as much.

7.      Be social.

When you make your eating out time more about the company than the food, you will spend more time visiting and less time chewing. So go ahead, start talking!

8.      It’s all about balance.

If you really want that burger with a side of fries, just make sure to eat lightly the rest of the day. A healthy lifestyle isn’t about restriction, it’s about moderation.

* used generic nutritional information for entrees (not specific to restaurant)

Sources:

http://www.costavida.net/menu/salads.php

http://www.nutritionix.com/wingers-grill-bar/menu

http://www.calorieking.com/foods/calories-in-hawaiian-chicken-katsu-with-rice_f-ZmlkPTg3MzU4.html

http://caloriecount.about.com/calories-sushi-rolls-ic1519

http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/unhealthiest-restaurant-meals

http://www.nlm.nih.gov/medlineplus/news/fullstory_147738.html