ARTICLE 1
Fearless Meditation
By Kristin Henningsen, M.S., R.Y.T.
Adjunct Professor, Kaplan University School of Health Sciences
Why Meditate?
I have struggled with meditation. Stilling my mind as a regular part of my health and wellness practice has been a challenge. And I am not alone in my tendency to cringe at the thought of meditation. Many otherwise healthy individuals simply cannot fathom the idea of sitting quietly in deep contemplation. We are nutritionally conscience, we exercise, and we may even use alternative remedies. But the thought of meditation brings feelings of resistance. We need to ask ourselves, “What are we afraid of?”
Historically, meditation has been mainly associated with religion and spirituality. Over the past few decades, however, this self-directed practice has started to be used as a tool to help decrease stress and improve health and wellness. While there are many different approaches to meditation, they all have the common objective of stilling the restlessness of the mind so that the focus can be directed inward.1 Both traditional and complementary and alternative medical practitioners alike are touting its benefits for relaxing and soothing the mind, body, and spirit.
This support has encouraged the public to be more open and accepting of meditation practice, which has significantly increased in the United States. In fact, according to a 2007 national government survey, 9.4 percent of respondents (representing more than 20 million people) had used meditation in the past 12 months.2 It’s no wonder, really. We are a nation under stress. According to the American Psychological Association’s 2011 Stress in America Survey, 39 percent of sampled adults said their stress had increased over the past year and 44 percent said that their stress had increased over the past 5 years.3 Research has shown that stress not only affects the physical body (e.g., chest pain, fatigue, sleeping disorders), but the mind (e.g., restlessness, anger, anxiety) and behavior (e.g., overeating, drug or alcohol abuse) as well.4
Addressing stress and the many issues that result from it is only the start of the benefits that meditation has to offer, however. Some research has also shown that meditation may ease depression, allergies, asthma, cancer, high blood pressure, and pain.4 It is clear that overcoming your resistance to meditation and starting a regular practice may result in greater overall health and wellness.
How it Works
Meditation works by helping us to cultivate awareness by focusing on the present moment. This is not easy, as our fast-paced world values productivity even to the point of exhaustion. It is thought that some types of meditation might work by reducing activity in the sympathetic nervous system (responsible for increasing heartbeat, breathing, and restricting blood flow when under stress), and increasing activity in the parasympathetic nervous system (which decreases the heart and breathing rate, and increases digestive juices).6
Tips to Start
As Claudia Cummins, a frequent contributor to Yoga Journal states, “While meditation may be simple, it is certainly not easy.”7 It is also not something to be afraid of. Below you will find some tips to help you get your own meditation practice started.
1. Where and When? The easiest way to get started with your own meditation practice is to first determine a time and place where it will take place in order to establish consistency. Choose a spot where you will be undisturbed, and a time of day that works best for your schedule. Start with a manageable amount of time, even 30 seconds, and then slowly increase the time spent in meditation.
2. Be comfortable. While the image of a yogi sitting in lotus position might pop up in your head when you think of meditation, it is just one of many positions that you may choose. Find a comfortable posture. This could be sitting on the floor, in a chair, lying down, or even walking. Whatever position you choose, be sure to lengthen through the spine to maintain good posture, and rest your hands comfortably on your thighs or by your sides.
3. Focus. This can be the hardest aspect of meditation. Start simple. You can use one of the techniques below, or make up your own. Try sticking to your focus for the duration of your practice. If it doesn’t work for you, try something different. No judgment…
Protein Supplements: The Good, The Bad, and & The Ugly…
By Paz Etcheverry, Ph.D.
Adjunct Professor, Kaplan University School of Health Sciences
It was not until my older brother asked me a couple of weekends ago whether protein supplements were safe for consumption that I became interested in researching for this article. My brother is a well-built man in his early 40s who eats right and exercises regularly, besides running around after my 2-year-old niece. Protein supplements cannot hurt, right?
Grocery and health food stores are packed with a variety of protein supplements, mostly carrying pictures of buff, tan men on their labels. Maybe my brother wants to look like one of these men, but I am a gal in my 30s and I certainly do not want to have a big pair of python arms and giant, muscular thighs. People all around the world spend billions of dollars on nutrition, or—as they are often called—“ergogenic aids” (from the Greek ergon, meaning work). These substances can allegedly “enhance athletic performance, decrease fatigue, change body composition, and improve looks.”1
Commercial protein supplements may consist of whey, casein, soy, egg albumin, goat or cow milk, wheat, beef, pea, hemp, or brown rice. Protein supplements can be in the form of isolates (a pure protein source), concentrates (which are not as pure as the isolate form), hydrolysates (which are chemically and/or enzymatically digested resulting in a product that is quickly absorbed), and blends (a combination of various protein sources and purity levels). Supplements can be in the form of ready-to- drink shakes, bars, bites, oats, and gels and powders, and come in a variety of flavors. What follows is a review of the scientific literature on the good, the bad ,and the ugly regarding protein supplements.
The Good
Proteins have an overall benefit on physical activity and on overall health. In a study with healthy male US Marines, “the protein supplemented group had an average of 33% fewer total medical visits, 28% fewer visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint problems, and 83% fewer visits due to heat exhaustion” than the control, unsupplemented group.2 Furthermore, protein may help reduce blood pressure. A protein mixture, consisting of 20% pea, 20% soy, 30% egg, and 30% milk-protein isolate, reduced systolic and diastolic blood pressure in overweight individuals (BMI = 25-35). This research suggests that protein intake might help manage blood pressure and prevent complications associated with elevated blood pressure.3
Animal and human studies have shown that soy protein consumption is beneficial to cardiovascular health. The consumption of soy protein can lower triglyceride levels as well as total and LDL cholesterol levels, and increases HDL levels and HDL/LDL ratios.4 While an optimal soy protein intake is in the range of 15 to 20 g/day, an intake of 25 g/day of soy protein can be specifically used to reduce cholesterol levels.5 Furthermore, supplementation with soy protein can help reduce the markers of prostate cancer development, such as the prostate-specific antigen (PSA), “in patients with prostate cancer or in men at high risk for developing advanced prostate cancer.”4 …
ARTICLE 3
Workplace Wellness – Managing Stress at Work
By Jennifer Koslo, PhD, RD, CSSD, CPT
Adjunct Professor, Kaplan University School of Health Sciences
If you are feeling more stressed these days at work, take some comfort in knowing that you are not alone. The American Psychological Association took a nationwide poll on stress (APA, 2012) and found that over two-thirds of Americans list work as a significant source of stress. A little bit of stress is good, as it can give you a surge of adrenaline and energize you when faced with deadlines or new challenges. However, prolonged stress can take a steep toll on your physical health as well as your psychological health.
The down economy and the increase in technology have hit many employees with a maelstrom of stressors. Some of those include pressure to be constantly “on call” and answer emails and phone calls before and after work and on the weekends; fewer resources to complete more assigned job tasks in the same amount of time and for the same amount of pay; and the fear of layoffs. The same study as referenced above showed that a mere quarter of the population thinks they do a good job at handling stress when it occurs. Finding ways to manage stress in the workplace does not have to entail huge changes but it should center on the one thing within your control: your reaction to stress.
Meditation—One Tip for Managing Stress
It is much easier to handle stress if you feel good physically. Previous articles in this series provided strategies for incorporating physical activity and healthy eating habits into your life. Do not underestimate the power of these two important behavior change strategies. Slugging back two or three energy drinks is not the way to confront more work demands. Neither is sitting at your desk for 12 hours per day. Instead, take a deep breath, brew a cup of herbal tea, and read the following to learn more about one stress-reduction technique you can incorporate today:
Meditation: A technique that is commonly used for relaxation and stress reduction is meditation. During meditation, you practice focusing your attention and eliminating the “chatter” in your head that contributes to feelings of stress. Meditation does not have to be complicated or require that you lie down or sit on your desk chair in the lotus position. However, incorporating one or two short 5–10 minute meditation breaks into your workday can help you face challenges with more calm and ease. While there are many different types of meditation including yoga, Tai chi, mantra meditation and guided imagery, most forms include the practice of focusing your attention and relaxed breathing techniques. You may be skeptical about incorporating meditation into your workday, but all you need is a few minutes.
How to meditate at your desk: Sit at your desk and take a few deep breaths. Relax, sit with your spine straight, and focus on your breathing moving in and out. Come back to your center. Let it go. You always want to bring your attention back to the present moment so if you are having a hard time silencing the noise in your head, put something on your desk that you can focus on to the exclusion of everything else. Don’t focus on your overflowing desk or computer icons since they signal the past or the future. Try focusing on something like a screen saver of flowers or an image that takes you to a peaceful state of mind. Do be “mindful” without judgment and if negative, stressful thoughts creep in, gently make a note of them and then push them aside. Then focus on a happy memory or peaceful scene and maintain that thought, absorb the details as if you were living it right now. Hold and bask in that thought while gently breathing in and out. When you feel refreshed, simply come back to the present moment. You are not ignoring your job and meditating all day. Just 2–3 minutes at a time will send you back to work with a fresher, newer, recharged mind…
MY REVIEW
In my opinion, these articles clearly express a great foundation for healthy life practices.From “Fearless Meditation, to Protein Supplements, and finally, Stress Management,” we can see all the benefits these gifts have to offer us. I have practiced yoga and meditation for over 14 years and I feel like I could still get better no matter how deep in meditation I go, or how many times I leave the body. I am able to meditate more clearly and practice my yogic postures when I eat more fresh fruits and vegetables. I feel that all the stress management happens when I put the little things together to create less stress through these daily practices.
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