Archive for Self Help

My Daily Health Planner #OlympicMoms

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This is a repost from our fantastic and creative colleague Dr. Lynne Kenney, The Family Coach. We are participating in the #OlympicMoms campaign. International food and family experts join together to bring you daily meal plans, recipes, activities and exercises for 14 days inspiring a total transformation during the Olympics. Join us each day as we create a 14 day online gathering of motivated moms who want to eat better, exercise more and enjoy meaningful moments with family during the Olympics #OlympicMoms #OM and #OlympicDads are the hashtags to follow on all your social media sites. It’s fun, free, and full of expert advice.

My Daily Health Planner

 

About three months ago I started working out with my friend Dina 5 days a week and we feel great! Dina is approaching 50 and looks like she’s 30. In fact, she needs a new promo video cause she is totally ripped. Me, I’m still eating too much Pirate Booty at night but with all the recipes from our friends, my clean eating habits are improving:).

One thing that really helps us is our daily health planner, so I’m sharing it with you to use as well. Let me know how you are doing.

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Here is the 12 Page Guide With Recipes

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Workouts for Your Mind and Body

workouts for mind and body Exercise can increase self-esteem and bennefit the brain in some amazing ways. Not only does working out increase feel-good neurotransmitters, such as serotonin, there are also many workouts that have been created to build you up mentally and physically.

The act of moving your body helps your brain become more balanced and mindful of your emotions. When you are in tune with your body, you are able to make better decisions and change your mindset. But there is more, not only are you more confident in your appearance, but with exercise, your brain fills with endorphins that make you happier and more energetic.

It can be difficult to take that first step into a big, intimidating, gym or even tie your tennis shoes to head out the door. It can be especially if you are struggling with a mental health diagnosis, or braving the winter blues, but keep in mind that a little movement will really change your mood. Even if you walk up the stairs instead of taking the elevator, you are doing something good for yourself. Too much exercise or too little is not desirable, but a healthy balance can really raise your self-esteem

Creative Workouts for Confidence

workouts for mind and body

If the idea of lifting weights and jogging on a treadmill appear boring, you are not alone. More and more fitness trends have taken on the task of getting fit mentally and physically. Here are a few workouts for mind and body to get you moving and motivated.

Running Groups: A friend of mine had never run a 5K, not even a single mile without a break. She decidied to join a running group and is now on her way to running a half marathohn. A coach and running buddies help to keep accountability and prevent injury. For a running club or group in your area check out Road Runners Club of America.
You don’t have to be an adult to join a running group. Your daughter can get involved too with Girls On the Run. Click Here to find a Girls On the Run club in your area.

workouts for mind and bodySpinning: High end indoor cycling classes have started to pop up everywhere and with good reason, they are a great mind and body workout.  Spinning is all about finding your internal warrior, and  empowering you to meet goals. What you do in the room translates out of the room. FlyWheel and RIDE are located in Austin Texas, offer spinning classes lead by a trainer that make it easier to get mentally and physically fit.

Intensanti: Combines affirmations and strength training exercises. IntenSati is a revolutionary high-energy cardiovascular workout created by Patricia Moreno. This method of training is based on the teachings of mindfulness, positive psychology and the law of attraction. Train your body, mind, and spirit with this powerfully invigorating practice. IntenSati combines empowering affirmations with interval training, martial arts, dance and yoga. You will leave class feeling stronger, uplifted and inspired.

Yoga: Although you may be hesitant to start a class, I encourage you to look online at YouTube or other sources to start picking up this practice. For centuries it has helped people find balance and health. Many classes, such as those offered at Black Swan Yoga, are donation based and affordable. There are countless benefits to yoga. After your first session you will notice a difference. It quiets your amygdala – your emotional network in the brain helping to control intense emotions. It Increase GABA- your natural neurotransmitters that help with anxiety and moods. And it strengthens your neruo pathways while helping your body get into shape. Yoga also increase GABA receptors, both on the mat and outside the studio by practicing mindfulness. A few stretches can really go along way.

Dance it out: You don’t have to be a seasoned dancer or even have rhythm to get the benefits of a dance class. Zumba devotes are concerned with how they feel, not how they look, practicing their moves. Dance classes cater to anything from bellydancing to swing moves.workouts for mind and body Dance Austin, with over 40 different classes, offers something for everyone. Whether you’re a seasoned dancer working on technique, an athlete looking for a fun supplemental workout, or an Austinite looking to learn a brand new skill, at Dance Austin there is a class for you.

Owner and instructor Chi Chi Randolph had a vision to create an uplifting place for everyone—not just dancers. “Dance Austin Studio is a place where people can come and feel good about themselves while receiving quality dance and fitness trainining”. Dance Austin Studio is located at 9012 Research Blvd. Suite C-5.

Mother Nature: Free and full of excitement, getting outside, even in the chilly weather will boost vitamin D levels and provide you with an array of activities. Hiking, walking, running, joining an adults sports league, or simply taking your four legged friend for a stroll are all ways to work your body and your mind.

What activities and sweat sessions have helped your self-esteem? Share your comments below and help others find positive experiences with exercise.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Great Gluten-Free Gift Ideas

On the fourth day of Christmas, give a gift that is as thoughtful as it is tasty.   Everyone has a gluten-free person on their list this year, and with the array of holiday gluten-filled and gluttonous options, give them something they can eat! Whether you are attending a party or want to make a gluten-free  pal feel extra special, check out these great gluten-free  gift ideas. » Read more..

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Don’t Fear the Fat: Good Fats vs Bad Fats

good fats vs bad fatsThere is a lot of hype in the news this week about “bad fats.” This Thursday, the Food and Drug Administration took a big step toward potentially eliminating most trans fat from the food supply, saying it has made a preliminary determination that a major source of trans fats, partially hydrogenated oils, is no longer “generally recognized as safe.” says CNN.com. It is important to recognize the difference between “happy fats” those in which our bodies need and rely on for brain function, and “hurtful fats” the ones that can damage our health.
Adults should get 20% to 35% of their calories from fat, according to the 2010 Dietary Guidelines for Americans. The right fats are imperative to heart and health, while trans fats and saturated fats can clearly be toxic to our bodies. Don’t get terrified of never touching a doughnut or drumstick again; get clear on what’s good and bad for our brains and bodies.

What is a hurtful fat? good fats vs bad fats

Trans fat can be found in processed foods including desserts, microwave popcorn products, frozen pizza, packaged snack foods (even those that claim to be “healthy”), margarine and coffee creamer, among others. Trans fats and saturated fats have been linked to an increased risk of heart disease. Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (like traditional stick margarine or Crisco), while monounsaturated and polyunsaturated fats tend to be liquid (think of corn oil), these are healthier. To be safe, check a product’s ingredient list. Food manufacturers can say a product is trans fat free if it contains less than half a gram per serving. These can add up. If you see the words hydrogenated, partially hydrogenated, or shortening, it contains trans fat; you’re better off leaving it on the shelf its been living on for years.

What is a “happy fat”?good fats vs bad fats

You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don’t make them—we have to get them from food.

To increase your unsaturated fat, replace solids, like butter, with olive and vegetable oils, and swap red meat for seafood, legumes, or unsalted nuts. (Seafood and nuts also contain saturated fat, but less than red meat.) Monounsaturated fats are good guys, they raise HDL (good cholesterol) and lower LDL. Canola oil, olive oil, peanut oil, nuts, seeds, and avocados are good sources.

In the world of fats, omega-3s are superheroes. They taste great and fight disease while keeping your brain running smoothly. They fight inflammation, help control blood clotting, and lower blood pressure and triglycerides, and make outer appearance, such as skin and hair, glow. They have been shown to aid in reducing depression and anxiety symptoms and balance the brain.

Fatty fish like albacore tuna, salmon, mackerel, and sardines are good sources. Vegetable sources include soy, walnuts, and some vegetable oils, such as olive and peanut (prior to heat, heating these oils creates a trans-fat like reaction).
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Fats to Embrace: good fats vs bad fats

• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Coconut
• Lean poultry
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Nut Butter
• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds, flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soy & Tofu

Fats to Fear

• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Margarine
• Vegetable shortening
• Fried foods
• Candy bars
• Cheese
• Ice cream
• Palm and coconut oil (when heated)
• Lard

Tips

  1. Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoid prepackaged and fast foods when you can. Baked goods, such as those yummy little donuts that have a shelf life longer than a goldfish, is a good start.
  2. Make small shifts: instead of creamer use milk, instead of a piece of fried chicken opt for baked.
  3. Eat omega-3 fats every day and take supplements.
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    Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

     

     

     

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Recommended Readings for a Healthy Diet and Mind

These books come highly recommended by our staff and clients on cleaning up your diet to make your brain and body happier and healthier.

healthy diet and mind

Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by David Perlmutter, Kristin Loberg

Renowned neurologist David Perlmutter, MD, discusses how carbs are destroying your brain. And not just unhealthy carbs, but even healthy ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more. Dr. Perlmutter explains what happens when the brain encounters common ingredients in your daily bread and fruit bowls, why your brain thrives on fat and cholesterol, and how you can spur the growth of new brain cells at any age.

Crazy, Sexy Diet by Kris Carrhealthy diet and mind

Crazy Sexy Diet is a beautifully illustrated resource filled with expert on an anti-inflammatory, vegetarian program that helps balance the pH of the body and repair your mind. Plus, she shares the steps of her own twenty-one-day cleanse, and simple but delectable sample recipes. Carr empowers readers from her personal healing journey from cancer to cancer free through dietary changes. Lots of great ideas for adding more greens inot your life and creative ways to get protein even on a plant based diet.

healthy diet and mindGut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia by Natasha Campbell-McBride

Many of our clients have loved this book on the GAPS diet. New 2010 Edition with over 100 extra pages of information on Gut and Psychology Syndrome. Important information the information you need to heal a damaged digestive system. The perfect book for anyone suffering from Autism, Dyslexia, Depression, Dyspraxia, ADD, ADHD, Schizophrenia, and any other condition that has a link with gut dysbiosis. After testing for food allergies many clients rely on this book to make their new diets managable and learn about how foods can help or harm their bodies.

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Recommended Reading: Books for Tweens and Teens

By Emily Roberts MA, LPC

Many parents ask us about books that help children and teens with their emotions.  I have the better half of Amazon’s Self-Help section on my bookshelf, and while working with this my clients, I get a good idea of which books make an impact.  Here are a few of my favorites that can help your adolescent gain skills for managing emotions, communicating with others, and feeling their best.

Must Reads for Boys & Girls

 

books for tweensThe Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress (Instant Help Solutions) by Gina Biegel MA LMFT.

This is a great workbook and can be used with some young ones too. Skills for understanding how stress impacts their body and their minds, as well as simple tools and exercises makes it a hit with my clients. I love the idea that they are educating youngsters about the science and providing them with skills to change their responses to stress. Something that we rarely get in the classroom, this book is highly recommended by some of my adolescent clients (and it helped me, their therapist too).

books for tweensThe PTSD Workbook for Teens: Simple, Effective Skills for Healing Trauma (Instant Help Book for Teens) by Libbi Palmer PsyD.
Whether trauma was experienced at birth or last year, this book helps tweens and teens understand what PTSD is and how they can feel better. One teenager said this was helpful for her because it showed her that the symptoms she was experiencing were not uncommon. The adolescent-friendly language helps to engage readers in learning about tough topics. This is a great book for both boys and girls.

 

 

books for tweensDon’t Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and Get Along with Others by Sheri Van Dijk MSW.

This is a great resource for both boys and girls. It teaches readers about being mindful and challenge intense emotions and urges with DBT skills, as well as practical interventions for long-term change. I often use some of their ideas in groups with teen girls. There are lots of up-to-date situations that cause most of our kids to feel anxious, fearful, frustrated and upset, and this book provides solutions.

 

books for tweens Stand Up for Yourself and Your Friends: Dealing with Bullies and Bossiness and Finding a Better Way by Patti Kelley Criswell and Angela Martini.

Although this book is girl-friendly the ideas are invaluable. Young adults can relate to the situations all the time and it teaches girls quick and effective ways to feel confident especially social situations that cause stress.

 

Share your favorite tween and teen books with us to help others!  Happy reading everyone!

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Building Self-Esteem in Childhood and Mental Health

In honor of National Mental Health Awareness Month, I am vlogging on behalf of HealthyPlace.com on the topic of self-esteem and how early experiences affect the self-esteem we have today. Many mental health conditions are systemic of low self-esteem (as well as genetic predispositions or life experiences), and according to the APA, 1 in 4 Americans are diagnosed with a mental health condition every year. Mental health effects everyone and learning skills at an early age, to combat negative self-esteem is a proactive way shift these numbers. For more information on how to build your self-esteem or your child’s self-esteem please read my blog on HealthyPlace.com and Neurogistics Blog.

Mental Health Blog Party Badge

For more information on Emily please visit her website: www.TheGuidanceGirl.com, follow her on twitter @EmilyRobertsLPC

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Contributing to Healthy Place

HealthyPlace.com Self-Esteem and Self-Confidence Blog

Our staff therapist, Emily Roberts, is now also contributing to one of the largest consumer mental health site, HealthyPlace.com, which provides comprehensive, trusted information on psychological disorders and psychiatric medications from both a consumer and expert point of view.  One can find information to help themselves or loved ones on a variety of mental health issues. From Self-esteem, ADHD, mood disorders, and more, HealthyPlace provides readers with a variety of resources. They have an active mental health social network for support, online psychological tests, breaking mental health news, mental health videos, a live mental health tv and radio show, unique tools like our “mood journal” and more.

 

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