Wednesday, December 31, 2008

Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

source: http://www.ApprovedArticles.com

Tuesday, December 30, 2008

Get Your Sexiest Body

Feeling great naked is only 6 exercises away.
By Denise Brodey, Prevention

While other fitness buffs are thinking about toned legs and arms, women doing this plan can revel in their own little secret: Not only will it give you a flat belly, but it'll boost your sex drive—in an hour. Studies show women's sexual satisfaction directly correlates to their exercise quotient.

"Working out boosts endorphins that get you in the mood," says Laura Berman, Ph.D., founder of the Berman Center, a sexual health clinic in Chicago. She teamed up with Prevention to devise this exclusive libido-boosting routine, based on her new book, The Passion Prescription (Hyperion, 2006).

Her Rx: daily Kegels, plus, on alternating days, five more sex-enhancing moves designed to target the pelvic floor and abs. "Increasing the circulation to the pelvic area is a key component of better sex," says Berman. Just be forewarned: The aphrodisiac effect of this plan might kick in immediately.

Pelvic Connecting Crunch

Works your Kegel muscles, transverse abdominals (deeper ab muscles), and inner and outer thighs.

"Combining abdominal and Kegel exercises allows you to squeeze your Kegel muscles in and up and in and back and even side to side—moves that will ultimately help you and your partner experience a broader range of sensations," explains Berman. To begin, lie back with knees bent, feet flat on floor. Place a pillow between knees and let hands rest at sides, palms down. Engage your Kegel muscles, focusing on squeezing them in, up, and back. Engage abs to lift head and shoulders several inches off floor. Hold for three deep breaths, expanding your stomach as you breathe in, contracting as you breathe out. Do 10 reps.

The (private) move you need daily: Kegels

Improves blood circulation to the genitals, which makes you more aroused; increases vaginal response and bladder control.

To locate your pelvic floor muscles, imagine trying to interrupt your urine stream. Slowly tighten and hold for 10 seconds; then relax for 10 seconds. Repeat 10 times. Next, try a quicker squeeze and release of the same muscles—a faster move that works different muscle fibers. Squeeze and release in rapid succession 10 times. Do one set of fast and one set of slow Kegels each day, working up to three sets of both daily.

The Windmill

Increases flexibility and works abs and thighs. You'll need a scarf or a band to assist with stretching. (Skip this exercise if you have sensitive hips or knees.)

Lying on back, bring right knee to chest and place scarf in middle of foot arch. Holding ends, extend right leg up toward ceiling. Squeeze pelvic floor muscles while lowering right leg out to side, toward the floor. Hold for 10 breaths, using inner and outer thighs and pelvic floor muscles to keep pelvis anchored on floor. Slowly return to start, then switch sides.

The Belly Dancer

This move starts with a set of Kegels to help you engage your pelvic floor and then works your butt and abs, giving you full range of motion in your pelvis.

Kneel so torso and lower legs form a right angle. (Place pillow under knees, if that's more comfortable.) Place hands on hips and do one set of Kegels, keeping butt relaxed. Next, squeeze butt muscles, tuck tailbone in underneath hips, and do Kegels while tilting pelvis forward. Relax rear and allow pelvis to move backward, letting rear come slightly up toward ceiling. Next, move pelvis side to side, engaging Kegel muscles and lowering abs. (To move to the right, engage right side butt muscles as you do Kegels.)

Couples Straddle

Increases flexibility.

For this beginner partner move, sit on floor, facing each other, with legs open in straddle position and feet touching, knees and toes facing up. (If he's much taller, press your feet against his legs.) Grasp each other's forearms as you press backs of knees toward floor, lengthen spine, and breathe in and out while holding pose for one minute. (To further increase the stretch, scoot slowly toward your partner.

Nighttime Goddess

Teaches you to relax your pelvic floor, which helps with pain prevention and muscle control (you should be able to relax and tighten at will), and loosens your hips, which will give you more flexibility during sex.

Lie on back with knees bent, feet flat on floor, and arms overhead with elbows slightly bent and palms up. Open knees to sides and as they drift toward floor, bring soles of feet together. (If necessary, place a pillow beneath each knee for support. For a deeper stretch, bring feet in closer to groin.) Feel the release in your chest, hips, thighs, and pelvis as you take three deep breaths.

Get sweaty for better sex.

Forget dinner and a movie. Whether you bike, run, or play tennis, aerobic exercise is a great way for couples to connect, turn on—and get in shape. "Watching your partner get sweaty can ignite sparks," says Becky Jeffers, fitness director at the Berman Center in Chicago. Choose a cardiovascular activity you can do for at least a half-hour, three to five days a week.

She's Young. She's Fit. She's Got Cancer.

Women's Health

Jen Singer

  • Occupation: Mother of two
  • Nome: Kinnelon, N.J.
  • Type of cancer: B-cell non-Hodgkin's lymphoma
  • Age diagnosed: 40
  • Jen Singer wasn't concerned. OK, she was having trouble dragging herself off the Serta every morning—but with two small children, it was normal to feel fatigued, right? And those nagging aches? Well, considering that she played tennis and took spinning classes, not all that shocking. Besides, the youthful 39-year-old was still surprised when grocery-store clerks called her "ma'am." What was there to worry about?

    So when the New Jersey resident started to feel sharp pain in her shoulder blade, she sucked it up. "Some people would have gone to the doctor," she says. "But I hadn't felt my best in so long—one problem or another was nagging at me."

    Soon, though, she was feeling breathless and running a fever. When she finally complained of her symptoms to her primary-care doctor, in May 2007—several months after they began—he diagnosed her with pneumonia and prescribed antibiotics. But two weeks later, Jen was feverish and having trouble breathing, so she went back to the doctor. This time, he referred her to a pulmonologist. Chest X-rays turned up a suspicious mass on her lung, and a CT scan confirmed it was a 15-centimeter tumor. She had aggressive B-cell non-Hodgkin's lymphoma, a fast-growing cancer of the lymphatic system (part of the body's immune system). It's most common in 67-year-old men. "I was scared," she says. "I could sense that something was wrong, but I just kept thinking, 'I'm too young for this.'"

    Unfortunately, for many people her age, too young for cancer is a precarious spot to be in. Jen is a member of the disease's orphan generation—young adults left behind in the age of research and increasing survival rates. Because they and their doctors ignore signs that would scream "cancer" in someone older, they often go months without a proper diagnosis. What's worse: When some types of cancer are discovered, they tend to be the types that spread aggressively to other parts of the body, offering a slimmer chance of survival.

    Although its biggest risk factor is usually age, cancer is still the top disease-related killer of young adults. According to 2007 estimates, there were more than 75,000 new cases in Americans ages 15 to 39, and the rates for some cancers are rising in that age group even as they hold steady for others.

    The picture becomes bleaker when you compare survival rates. In the late 1970s, a 10-year-old diagnosed with cancer had about a 60 percent chance of seeing her 15th birthday; in the 1990s, 75 percent. Over the same period, the five-year survival rate for a 65-year-old leapt from about 45 percent to more than 65 percent. Now consider a 30-year-old: During the disco era they had a 70 percent chance of living for another five years. By the time 'N Sync ruled, that prognosis was still the same.

    Clinical trials can help, but a study in the Journal of Pediatric Hematology/Oncology found that for many cancers, there are no trials for Gen-X/Yers. Since there's a link between clinical-trial enrollment and treatment success, young women with cancer are at a disadvantage, says study author Peter Shaw, M.D., director of the adolescent and young adult oncology program at Children's Hospital of Pittsburgh. "Because cancer in this group is more rare, there has been less effort to create new trials," says Brandon Hayes-Lattin, M.D., medical co-chair of the Livestrong young-adult cancer program at the Oregon Health and Science University Cancer Institute in Portland. "Currently, only 1 to 2 percent of twentysomethings participate in trials, compared with 50 percent of children."

    But researchers are trying to play catch-up. In 2006 the National Cancer Institute and the Lance Armstrong Foundation banded together to form the Livestrong Young Adult Alliance, a coalition of about 106 organizations trying to figure out why young adults' prognoses haven't improved. Scientists are studying the characteristics of the cancers most common in young adults, such as melanoma, to determine whether they respond to treatment differently in this age group than in others.

    The good news: If you're a young woman, you're unlikely to get cancer. But if you do, you can avoid falling into the gap between diagnosis and effective treatment.

    Tune in to your body's signals

    Katherine Miller

  • Occupation: Med student, Des Moines University
  • Home: Des Moines, Iowa
  • Type of cancer: Stage IV colon cancer
  • Age diagnosed: 26
  • Like Jen Singer, many twenty- and thirtysomethings lead active lives—and it's easy to chalk up fatigue or odd aches and pains to triathlon training or running after a toddler. Take Katherine Miller, a first-year medical student at Des Moines University and a competitive swimmer and cross-country runner. In February 2005, Katherine called her mom complaining of abdominal pain that had been bothering her for months. The physician's assistant at her school's clinic had brushed it off as irritable bowel syndrome worsened by the stress of school. But the cramps were growing worse.

    Irene Miller told Katherine to book an appointment with a specialist and hopped the next plane from her home in Florida to Des Moines. But by the time she arrived, Katherine had changed her mind about seeing a gastroenterologist. "She said, 'I'm starting to feel better, Mom,'" Irene recalls.

    The reprieve was short-lived. Less than a month later, the pain returned with a vengeance, prompting her to rebook her appointment with the gastroenterologist, whom Katherine convinced to order an ultrasound after she was given yet another IBS diagnosis. Katherine got the devastating results on March 23, 2005—her 26th birthday and more than six months after her symptoms began. She had stage IV colon cancer. A 10-centimeter tumor had spread to her liver.

    Within a week, she was undergoing aggressive chemotherapy at New York's Memorial Sloan-Kettering Cancer Center, the doctors were not encouraging. "The most they would say was that her cancer was treatable," Irene says. "I now know treatable is a lethal word." Katherine died in September 2005. "Had she gotten help earlier, she might be here today," Irene says. (Des Moines University has since launched the Katie Miller Young Adult Cancer Conference to raise awareness of the issues young-adult cancer patients face.)

    Know that your doctor is not always right

    Bridget Mooney

  • Occupation: Student, Boston University
  • Home: Boston
  • Type of cancer: Stage IV breast cancer
  • Age diagnosed: 21
  • Bridget Mooney was 21 and focused on finishing her last semester at Boston University when she felt a tiny lump in her breast. It never occurred to her that she might have cancer, so she waited for her yearly pelvic exam six weeks later at a nearby health clinic to mention it.

    "I do feel something," the nurse practitioner told her during the exam. "I could send you for follow-up testing, but because you're so young, I wouldn't recommend it." Having her dismiss the lump was a relief for Bridget. Over the next three months, she rarely thought about it. But when she casually brought it up to her mother during graduation weekend, she insisted Bridget fly home to Baltimore for a second opinion.

    "I thought she was being paranoid," Bridget says. "Even the ultrasound technician said, 'Don't worry. I've been doing this for 20 years and I've never seen cancer in someone your age.'" But afterward, as doctors discussed her test results in whispers, Bridget had a feeling something was wrong. When her doctor ordered a mammogram and a biopsy, she prepped herself for the worst.

    It came the next day, when she was standing in line at Starbucks and her cellphone rang. Stage IV breast cancer. Three years later, she's still being treated with aggressive chemotherapy.

    Jen Singer also believes that doctors would have diagnosed her sooner had she been older. "The oncologist shocked me when he said I'd probably had the tumor for about eight months before they found it," Jen says. "Lymphoma symptoms are vague—fatigue, swollen glands, and fever—so doctors tend to think, 'You're a mother. Of course you're tired.'"

    Unfortunately, even young women who simply push for more testing may have to battle with their insurers to pay for it, particularly if they have no family history of cancer. For example, most insurance companies recommend annual mammograms for women over 40. Yet according to a report in the online journal Breast Cancer Research, early detection is even more critical for young women, in whom malignant breast tumors tend to be more aggressive. If your insurer refuses to cover a necessary procedure, contest the case and ask your doctor to support your claim. Most policyholders who challenge a decision will get at least partial coverage.

    Guard your loins

    Michele Kerher

  • Occupation: Physical therapist
  • Home: Chicago
  • Type of cancer: Breast Cancer
  • Age diagnosed: 35
  • Treatments like radiation and chemotherapy can throw a young woman into early menopause—a big concern among patients of childbearing age. Yet oncologists don't always mention it or discuss alternatives. When Michele Kerher's marriage ended, in the fall of 2007, the Chicago physical therapist, then 35, back-burnered plans for kids. "I figured I still had time to get remarried and start a family," she says.

    But three weeks after her separation, Michele was diagnosed with an aggressive form of breast cancer that had already begun to spread to her lymph nodes. She was shocked to learn that the plan her doctor suggested (a lumpectomy and removal of some of her lymph nodes plus 12 weeks of chemo) could destroy her eggs. "My doctor didn't mention it," she says. "A friend tagged along to an appointment and asked, 'What about Michele's fertility?' It was like an afterthought to him."

    So before beginning chemo, Michele started the process of storing her eggs: injecting herself with hormones to put her ovaries into overdrive for a month, then having the dozen eggs she produced extracted and frozen. (The procedure is not covered by insurance.) Her periods resumed after her chemo ended, but she doesn't know if her eggs are intact. "I'm glad I took the precaution," she says.

    Michele's experience is typical. Studies show that as few as half of childbearing-age women are advised about fertility before treatment. That may change. In 2006 the American Society of Clinical Oncology published guidelines for addressing fertility options with patients. And more treatments are being developed that can KO cancer without harming your chances at pregnancy. Just 10 years ago, the typical treatment for cervical cancer was a complete hysterectomy. But a new procedure, radical trachelectomy, leaves enough of the cervix behind for women to conceive, carry a fetus, and deliver.

    Find a program designed for you

    Jodi Cooper

  • Occupation: Real estate developer
  • Home: Los Angeles
  • Type of cancer: Breast
  • Age diagnosed: 31
  • Mainstream cancer centers tend to be filled with very young patients (like Lego-loving third-graders) or very old ones (think retirement-community residents). When you're the only one with a busy social life or a preschooler at home, it can be hard to find support.

    When a physical turned up a lump in Jodi Cooper's breast in 2005, her biggest hurdle was psychological. She worried about how the treatment—a lumpectomy followed by aggressive chemo and seven weeks of radiation—would affect her appearance and social life. "Losing my hair was the worst part," the 34-year-old Los Angeles resident says. "I thought, 'Who would want to date a bald woman who has cancer?'"

    As one of the youngest patients at her treatment facility, Jodi also felt socially isolated. She recalls an 84-year-old in the waiting room who tried to console her by saying, "I know how you feel."

    "I thought, 'You have no idea how I feel!'" Jodi says. "She was married, had adult children, and had lived a full life. I wanted to meet someone and have kids, and had just learned I might go into menopause after treatment. I felt like damaged goods."

    At the time, her doctors didn't know of any support groups for young adults. But after her treatment ended, Jodi tracked down other young women with cancer and offered her support. "I sat with them during chemo sessions," she says. "I wanted them to have what I didn't: the knowledge that they were not alone." Later, a family member told her about Imerman Angels, a group geared toward young adults who are cancer fighters, survivors, and caregivers.

    Finding a treatment center designed for young adults can also make a difference in your recovery. There are about 10 such facilities in the U.S., including the Dana-Farber Cancer Institute in Boston, the M. D. Anderson Cancer Center in Houston, the Adolescent and Young Adult Oncology Program at the Oregon Health and Science University Cancer Institute in Portland, and the Adolescent and Young Adult Cancer Center at the Cleveland Clinic in Ohio. "Compared with older adults, people in their 20s and 30s may metabolize chemotherapy drugs faster or have a better tolerance for higher doses, which would have an impact on the course of treatment," Hayes-Lattin says. On the other hand, there's evidence that chemo may weaken the heart, making younger patients more susceptible to long-term cardio risks that someone in her 60s wouldn't live long enough to need to worry about. Doctors familiar with these risks can recommend follow-ups with a cardiologist. These centers also focus on lifestyle issues unique to young adults, including access to fertility experts and genetic counselors.

    After receiving treatment in Baltimore, Bridget is back at Dana-Farber. "Being here makes me feel normal. We talk about cancer, sure, but we also talk to each other about dating and writing a résumé," she says. "It's a relief knowing everybody can relate."

    Provided by Women's Health

    Sunday, December 28, 2008

    Easy Swaps for Weight Loss

    With these simple tweaks, your taste buds and your scale will thank you.
    By Joy Bauer, PARADE Magazine


    Just because you're trying to lose weight doesn't mean you have to give up your favorite foods. Even red meat, nuts, and salad dressings are OK—if you choose right. After all, if you don’t feel deprived, you're much more likely to stick to any diet. With these easy tweaks, your taste buds and your scale will thank you.

    Muffins

    Eating a bran or carrot muffin in the morning may seem like a good idea, but don't be fooled. These healthy-sounding options often are loaded with sugar, fats, and oils. Most store-bought muffins also have been super-sized to epic proportions. Raisin bran muffins at some popular chains can clock in at more than 400 calories.

    Swap: A whole-wheat English muffin has 130 calories and good-for-you fiber. For added protein and a touch of sweetness, add a table­spoon of peanut butter.

    Fruit smoothies

    Sure, all that fruit makes smoothies healthier than a milk shake, but your waist doesn't know the difference between the calories from bananas and soy milk and those from ice cream and chocolate syrup. In fact, some popular options have over 800 calories—more than fast-food shakes!

    Swap: You still can enjoy smoothies—just order smart or make your own. Light and all-fruit options are usually closer to 200 calories. Or try puréeing a sliced banana, one cup of strawberries, one cup of skim milk, and ice to taste. This healthy homemade concoction contains about 230 calories and is packed with vitamins and antioxidants.

    Red meat

    When you're in caveman mode and nothing but red meat will satisfy, you may be tempted to pick up super-fatty, calorific cuts like some brisket or chuck. Don't do it! You can have your steak and eat it too if you go for a lower-calorie choice.

    Swap: The words "loin" or "round" are a tip-off that you've found a less-fattening option. Three ounces of eye of round or top sirloin contain about 140 calories, while the same amount of brisket or chuck contains more than 300 calories.

    Salad dressing

    One tablespoon of oil has more than 100 calories of pure fat, and mixing it with vinegar doesn't make a difference. Now think about how much you typically pour on, and suddenly your healthy bowl of greens is a major fat trap.

    Swap: Whoever invented vegetable-oil sprays deserves a special place in the Diet Hall of Fame. A few spritzes have about 10 calories and are enough to coat your salad without weighing it down. There also are many flavors of spray salad dressings that are just as low-cal. Just remember not to overspray.

    Nuts

    For years, people avoided nuts—too high in calories, we were told, way too much fat. Then the tide turned, and nuts were the "it" food—loaded with protein and healthy fats. That's true, but they can still really pack on the pounds.

    Swap: You still can enjoy nuts while watching your weight if you "dilute" them with something that has a lot of volume but fewer calories. Try mixing them with air-popped popcorn, healthy dry cereal, or a handful of pretzel nuggets.

    Courtesy of PARADE

    Wednesday, December 24, 2008

    Breast Lumps: Do I Need a Biopsy?

    How to tell when a surgical biopsy is necessary.
    By Dr. Rob for MSN Health & Fitness

    Dr. Rob

    Q: I'm a woman in my late 30s and found a lump on my breast. I had a mammogram and ultrasound, both of which came back negative. On my doctor's suggestion, I then met with a surgeon, who said it's not a cyst and wants to have a surgical biopsy done to know for sure. I'm confused. Should I get a second opinion?

    A: Breast lumps are pretty common, especially in premenopausal women. Fortunately, most are benign (not cancerous) and tend to come and go during a menstrual cycle. However, finding one can be very scary, especially with the knowledge that it could be cancer. This fact makes it very important for every woman—or man, for that matter—to see a physician if any changes in the breasts or nipples, such as discharge or bleeding, is noticeable.

    That being said, I want to reassure you that it sounds as if your physician has followed the proper protocol in evaluating your breast lump. However, if you have any doubts or want a second opinion, please listen to your gut: You need to be comfortable and trust your health care provider in this and all health issues.

    Even though you did have some good news in that both your mammogram and ultrasound results were normal, I would recommend getting a further work-up by a breast health specialist "just in case" the lump is malignant, or cancerous. A breast health specialist is a surgeon, typically, who has done a fellowship in diseases of the breast or whose practice focuses on breast health.

    During your visit the specialist will take a complete history, including the following information:

    • When did the breast lump(s) appear?
    • Did it go away with the ending of your menstrual cycle?
    • Is it painful?
    • Do you have a personal history of breast cancer?
    • Does breast cancer run in your family?
    • Do you smoke?
    • Do you have more than one drink of alcohol per day?
    • Have you had a previous breast biopsy? If so, what were the results?
    • Have you ever had chest irradiation as a child or young adult for any types of cancer?
    • The age you began having your menstrual cycles, as well as the age you reached menopause.

    Next, the specialist will give you a thorough examination, including an evaluation of your breasts. Particular attention will focus on:

    • Breast texture, size, symmetry and presence of any masses or lumps.
    • The overlying skin and muscles around the breast area.
    • The nipples for any inversion or discharge.
    • Lymph nodes in around the armpit, as well as above the collarbone.

    Even though you already had an ultrasound, the breast health specialist may repeat this test while palpating (feeling) the lump. This is done because ultrasound results are very dependent upon the technique used for the test and how the findings are interpreted.

    Again, it is important to remember that most breast lumps are not cancerous. Some of the different types of breast lumps or masses include:

    • Fibrocystic changes cause the breasts to feel lumpy and thickened. More than half of all women experience these changes, which may result in a dull pain or tenderness, especially with hormonal fluctuations during a menstrual cycle. Fibrocystic changes are usually harmless, but do present more of a challenge when performing a breast self-exam.
    • Cysts are fluid-filled sacs that are more common in women in their perimenopausal years (ages 35-50). These can be tender to touch and often decrease in size or disappear by themselves when the menstrual period ends.
    • Fibroadenomas are solid tumors that feel very firm, with a well-defined shape. These are benign and painless. While they can occur at any age, they are more common in women between 20-40 years of age.
    • Injury to your breast can sometimes lead to fat necrosis. This results in scar tissue that can form a lump. It is often firm and moveable. These types of lumps often go away by themselves, but should still be checked out.
    • A phyllodes tumor is a painless lump that tends to grow rapidly within the tissue of the breast. These tumors are usually benign; however, they have the potential to be cancerous.
    • Calcium deposits can be anywhere in your breasts and tend to show up on mammograms. They are usually from other causes such as a previous injury, secretions from cells in the breast, prior radiation or inflammation. Most of the time they are harmless, but do have the potential to be precancerous or even cancer.
    • Intraductal papilloma is a non-cancerous growth in a milk duct. This can cause a discharge, as well as a small lump near the edge of the nipple.
    • Breast infection (mastitis) is more common in women who are breast-feeding. This can cause the breasts to be warm, tender and lumpy, and may be accompanied by a fever.
    • Breast cancer can often be disguised as a hard, firm and painless lump. These lumps often feel different than the surrounding breast tissue and can sometimes cause changes to the skin overlying this mass.

    The breast health specialist undoubtedly will want to do a breast biopsy. This involves removing a sample of the tissue and examining it to determine whether the lump is malignant or benign. The most recent guidelines state that the biopsy technique being used should be as minimally invasive as possible. Examples of these techniques include a core needle biopsy (which removes tissue from the affected area) or a stereotactic Mammotome breast biopsy, where small samples of tissue are removed using a specially designed vacuum-assisted needle that is guided to the correct location by X-rays.

    In your particular case, however, the surgeon is recommending a surgical biopsy, which is more invasive than either of the techniques I mentioned. A surgical biopsy involves removing all (excisional biopsy) or part (incisional biopsy) of the breast lump and is usually done in a hospital or surgical suite setting. While I definitely agree a biopsy is needed, I would encourage you to discuss less-invasive options with your doctor before proceeding.

    Although this is a very anxiety-prone time for you and your family, choosing a health care team with competence and compassion will go a long way toward relieving your stress.

    Kiss Off Stress

    Ten ways to beat stress in 10 minutes or less.
    By Alison Kotch, Best Life

    Did you know that the holiday season is the time of the year when you're most likely to die from a heart attack? According to research at the University of California, the deadliest day is Christmas, when you're 5 percent more likely to have a cardiac event. Of course, all the key stressors (finance, family, travel) seem destined to be worse this year (they always do). Since a restful night's sleep or an hour at the gym isn't always possible, here are 10 quick ways to stress less.

    One second: Swear

    Researchers at England's University of East Anglia Norwich looked into leadership styles and found that using swear words can reduce stress and boost camaraderie among coworkers. Good luck, #!$*&^*@!

    Five seconds: Pop fish oil

    According to research from the University of Pittsburgh, people with the highest blood levels of EPA and DHA omega-3 fatty acids are happier, less impulsive, and more agreeable. Try a daily supplement of 400 milligrams each of EPA and DHA fish oils.

    10 seconds: Eat dark chocolate

    A study published in Proceedings of the National Academy of Sciences showed that the flavonoids in cocoa relax your body's blood vessels. Look for low-fat dark chocolate, which has more stress-busting flavonoids than milk chocolate.

    30 seconds: Know your hoku

    Acupressure is a quick tension releaser, according to researchers at Hong Kong Polytechnic University who found it can reduce stress by up to 39 percent. For fast relief, massage your hoku (the fleshy part between the thumb and index finger) for 20 to 30 seconds. "This is the universal pressure point for easing upper-body tension," says Patrice Winter, a spokeswoman for the American Physical Therapy Association.

    30 seconds: Sit back

    Forget what you've been told about sitting up straight to relieve tension in your back. Researchers at the University of Alberta Hospital in Canada found that leaning back at a 135-degree angle is the best sitting position for alleviating back pain.

    One minute: Add garlic

    Researchers at the University of Alabama at Birmingham believe they've figured out why garlic is good for heart health, and their finding implies it's a powerful stress buster too. When you digest garlic's main ingredient, organosulfur allicin, your body produces hydrogen sulfide, which relaxes blood vessels and increases blood flow.

    Three minutes: Brew tea

    In a study at University College in London, 75 men were given tea before completing two stressful tasks. Afterward, their cortisol levels dropped an average of 47 percent, compared with 27 percent for men who weren't given tea.

    Five minutes: Take a YouTube timeout

    Just the anticipation of laughing decreases the stress hormones dopac, cortisol, and epinephrine by 38, 39, and 70 percent, respectively, according to researchers at Loma Linda University in California. And when researchers at the University of Maryland showed short movie clips to study participants, those who watched funny films experienced a 22 percent increase in blood flow to their hearts.

    Eight minutes: Budget wisely

    "Money is the biggest source of stress for a man during the holidays," says Bonnie Eaker Weil, Ph.D., author of Financial Infidelity. And with good reason: Men who avoid making budgets spend an average of 36 percent more on holiday gifts than those who don't, according to a 2002 survey. So go easy on your wallet and your heart. Sit down with your wife and quickly calculate how much you two want to spend on gifts this year.

    10 minutes: Just do it

    Kissing or hugging your wife can reduce stress because it raises levels of oxytocin, the hormone associated with bonding and love, say researchers at the University of North Carolina. And a Scottish researcher found that having sex regularly lowers anxiety, stress, and blood pressure.

    Tuesday, December 23, 2008

    Powerful Winter Fruits

    Powerful Winter Fruits // Clementines (Courtesy of EatingWell)


    Many winter fruits are packed with fresh flavor and excellent nutrition—and boast as much or more health benefits as some of summer’s favorites. Add these fabulous fruits to your shopping basket this season and enjoy!


    Clementine

    The smallest of the mandarin oranges, clementines are a tasty, nutritious snack: eat two and you get a day’s worth of vitamin C, for only 70 calories.

    Powerful Winter Fruits // Grapefruit (Courtesy of EatingWell)


    Grapefruit

    Sweet, tart and tangy, grapefruit are in their prime during the winter. Grapefruit is an excellent source of vitamin C and a good source of fiber, potassium and folate. The pink and red varieties provide lycopene, an antioxidant associated with prostate health. Studies have shown that the soluble fiber in grapefruit may be beneficial in lowering cholesterol.

    Powerful Winter Fruits // Kiwi (Courtesy of EatingWell)


    Kiwi

    A study from Rutgers University compared 27 of the most popular fruits, determining that the kiwi is the most nutritionally dense of them all. One tangy-sweet kiwi supplies a full day’s dose of vitamin C, plus good amounts of potassium, a mineral linked with healthy blood pressure. Plus, kiwi contains more vitamin E, an antioxidant, and more lutein, a nutrient connected with protecting your vision, than almost every other fruit or vegetable—for only 50 calories. Enjoy a kiwi unadorned: simply cut it in half and scoop with a spoon.

    Powerful Winter Fruits // Mangoes (Courtesy of EatingWell)


    Mango

    Mangoes are the world’s most heavily consumed fruit—not surprising when there are more than 1,000 known varieties. The deep orange color of a mango comes from beta carotene, a powerful antioxidant. Mangoes also contain good amounts of vitamin C and fiber. For a quick mango smoothie, combine 1 cup diced mango, 1 banana, 1 cup vanilla yogurt and a splash of orange juice in a blender and mix.

    Powerful Winter Fruits // Persimmon (Courtesy of EatingWell)


    Persimmon

    With an intoxicating flavor of honeyed pumpkin and ripe apricot, one persimmon boasts about half the vitamin C and a quarter of the fiber you need each day. For a simple salsa, combine diced permission with minced onion, jalapeño, cilantro, lime juice and a pinch of salt. Serve on fish tacos or with tortilla chips.

    from Msn Health

    Get Fit for Free

    Try these recession-proof workout ideas.

    By Lara Rosenbaum for ExerciseTV
    Woman working out (© Rubberball/PictureQuest)

    These days, financial fitness seems as coveted as the physical kind, but just because you're watching your wallet doesn't mean you have to stop watching your waistline. In fact, keeping up with your workouts can increase energy, lift a sour mood and reduce stress—all important perks when times are tough. And the best part? Like any of the best things in life, getting fit—and staying there—can be completely free.

    Of course, you can throw on a pair of sneakers and head outside for a run or brisk walk—these methods are tried and true. But for a more well-rounded approach to fitness, why not try a free workout download to start trimming down and toning up? Read on for some of our favorite free online workouts, as well as tips to meet your fitness and nutrition needs without spending a cent.

    Get creative with cardio

    Revving up your heart rate has been shown to release feel-good endorphins, which can buoy your spirits during tough times. What's more, aerobic interval training works your body in short bursts, which allows you to reach higher levels of intensity in less time. Jessica Smith's "10 10 10 Fat Burning Quickie" features three different exercises that can be performed in about one minute, until you get comfortable with the workout and increase it to up to 25 reps each.

    The workout also moves at a relatively slow pace, which, according to Smith, is a safer way to train because it's easy on joints. "Slow-tempo training is actually a great exercise for your mind, too," she says. "We always want to speed things up just to get them done, but sometimes you can get more benefits from something by really slowing down and staying tuned in to what you are doing."

    Reduce stress

    "Stress is a big part of this recession," says Meaghan Townsend, star of ExerciseTV's "Beginner Yoga." What's more, research has shown that stress triggers an increase in cortisol levels in the body, which has been linked to belly fat.

    "When life feels more chaotic, yoga helps to put you in a position of strength, focus and peace to help address the issues you face," Townsend says.

    Download Meaghan's free yoga workouts like "Eagle Pose" and "Breathing" to stretch your muscles and relieve tension. Once you learn the poses, you can mix and match them as needed—in the morning to loosen up, or in the evening to unwind. Also keep in mind that many yoga centers also now offer the option of working in exchange for free classes—helping clean the studio, or tracking class sign-ups, for examples—so check your local studio.

    Surf the 'Net

    "In today's economy, a gym membership is sometimes more of a luxury," says Desiree Bartlett, of ExerciseTV's "Balance & Body Sculpt" video. "Considering the price of gas and child care, which you might need to hit the gym—not to mention trainer costs—downloading a free workout is like giving yourself a gift."

    Bartlett's routine tones the body all over using dumbbell weights. You can use bottles, but according to Bartlett, "Dumbbells are usually only one dollar per pound, so for just six dollars, you can increase the intensity of all of your workouts."

    The video also serves several purposes, says Bartlett, so you'll get more bang for no bucks. "It strengthens the major muscle groups in your body," she says, which allows you to burn more calories in less time. The workout also involves balance moves, which improve coordination, and it works muscles isometrically, which means muscles are constantly engaged.

    More recession-friendly fitness tips:

    • Find props at home. "Beach towels can be used as a stretching mat, hand towels or belts can be used as a yoga strap, and books can be used as yoga blocks," Bartlett says.
    • Maximize your time. Do calf raises in the subway or while walking up stairs; curl shopping bags to your chest to work biceps; squeeze your glutes and try Kendell Hogan's desk stretches while you're at work.
    • Avoid barcodes. "When it comes to eating, consume as much 'real' food as you can—and always aim for a balance of healthy choices," Townsend says. It turns out that whole fruits and veggies often cost less than boxed, processed food.

    Sunday, December 21, 2008

    Removing Unwanted Body Hair

    Are laser-assisted hair removal procedures safe?

    By Dr. Rob for MSN Health & Fitness
    Dr. Rob

    Q: I've heard horror stories about people who have obtained second-degree burns from laser hair removal procedures. Can this really happen? How safe is the procedure? Are there any alternatives to removing unwanted hair?

    A: The newer types of laser delivery systems utilize cooling techniques that help to protect the top layer of the skin (epidermis) during treatment, thus lowering the risk for burns. Even so, it is not unusual to experience redness, mild pain and swelling after laser-assisted hair removal.

    Second-degree burns (severe pain, blistering of the skin) have the potential to occur, but are not common. However, sensitivity to the treatment can vary from person to person. Speak with your physician to discuss realistic expectations and potential side effects prior to any procedure.

    All lasers are not created equal

    When discussing laser-assisted hair removal, you may hear names of devices with differing wavelengths and power, including ruby (RubyStar, Sinon); alexandrite (Apogee, Epitouch Alex, Gentlelase); Diode (LightSheer); intense pulsed light (IPL); Q-switched Nd:YAG; and Long-pulsed Nd:YAG lasers. There are others, but what's important to know is how they will work for you. These factors can impact effectiveness:

    • Skin color (light or darker)—Fair-skinned individuals with darker hair may have better results
    • Hair color (dark, blonde, red, grey)
    • Thickness of hair (fine, dense)
    • Location of hair (face, back, bikini line)
    • Whether or not the area of unwanted hair is tanned
    • Presense of any moles, surgical scars or tattoos in the area to be treated
    • Previous methods of hair removal
    • Medical conditions contributing to the hair growth (thyroid disease, polycystic ovarian disease, others)

    Any current evidence of infection (such as herpes simplex or bacterial infection) would need to be treated prior to a laser procedure. Additionally, you may be asked to avoid tanning and/or sunless tanners, waxing, plucking or electrolysis of the hair in the region under consideration for laser hair removal.

    Most lasers use low-energy beams that are absorbed by the darker pigmented (melanin) containing the shaft of the hair follicle, causing it to vaporize. Over time (often every 4 to 8 weeks) and through multiple treatments (usually 3 to 6, but this varies as hair grows in cycles) there's a reduction in hair growth in the treated area. And, if this hair does regrow, it tends to be lightly pigmented with a very fine texture. Minor side effects are common, including a very brief burning or stinging sensation during treatment as well as redness, mild discomfort and minimal swelling for one to five days after treatment.

    If you are considering laser-assisted hair removal, it is important to visit a physician (family doctor, dermatologist or plastic surgeon) with advanced training in the use of these devices for medically related cosmetic procedures. Ask to see "before and after" pictures of others who have used the procedure and who have given permission to see their results. Find out if you can call these individuals to hear about their experiences, side effects and general impressions.

    Other hair removal options

    Removing unwanted hair is a personal decision. While some approaches (shaving) yield quick results for a short amount of time, others may mask the appearance of the hair (bleaching) or even lead to permanent hair removal (electrolysis). That said, options include but aren't limited to the following:

    • Plucking or tweezing is commonly used for unwanted hair on the face, eyebrows and bikini area. While inexpensive, it is painful and can lead to hair regrowth in a matter of weeks.
    • Waxing is a consideration for the eyebrow region, groin, back and chest, as well as the arms and legs. It can be painful and lead to an increased risk for folliculitis (infection of the hair follicules), but can remove hair for several weeks or more.
    • Chemical depilatories are usually painless, but are often accompanied by a strong odor. Additional side effects may include skin irritation, burning, and in some cases, scarring (especially if not used according to the products directions). They often consist of gels, powders, aerosols, creams or lotions containing the calcium salts of thioglycolic acid. They work quickly and may keep unwanted hair away for up to five days. Depilatories are often used on the arms, legs or groin area.
    • Eflornithine 13.9 percent cream is available by prescription and is often used for unwanted facial and neck hair. It needs to be used on a daily basis to prevent regrowth. This product may also enhance the effectiveness of laser-assisted hair removal in women with facial hair.
    • Bleaching is a temporary technique and is best used for dark and thin hair. It is painless and works quickly. While it doesn't get rid of the hair, it does make it less obvious.
    • Electrolysis involves destruction of the growth center of hair follicle with heat or chemical energy delivered through a hair-thin electrical probe. This technique can be used on different areas of the body, especially the face. Multiple treatments are often involved and can be very effective for permanent hair removal. However, it is important to work with a licensed and/or state certified electrologist to ensure proper training has taken place.
    • Threading involves twisting cotton threads around rows of hair in order to pull them out. This technique offers a hair-free period that may last up to several weeks. It is often used on eyebrows.
    • Sugaring involves the application of a paste made from sugar, lemon and water. While results are similar to waxing, it is usually less painful as the paste sticks to the hair, not the skin. It is often used to remove hair located on the face and other sensitive areas.

    The Art of Now: Six Steps to Living in the Moment

    Psychology Today

    A friend was walking in the desert when he found the telephone to God. The setting was Burning Man, an electronic arts and music festival for which 50,000 people descend on Black Rock City, Nevada, for eight days of "radical self-expression"—dancing, socializing, meditating, and debauchery.

    A phone booth in the middle of the desert with a sign that said "Talk to God" was a surreal sight even at Burning Man. The idea was that you picked up the phone, and God—or someone claiming to be God—would be at the other end to ease your pain.

    So when God came on the line asking how he could help, my friend was ready. "How can I live more in the moment?" he asked. Too often, he felt, the beautiful moments of his life were drowned out by a cacophony of self-consciousness and anxiety. What could he do to hush the buzzing of his mind?

    "Breathe," replied a soothing male voice.

    My friend flinched at the tired new-age mantra, then reminded himself to keep an open mind. When God talks, you listen.

    "Whenever you feel anxious about your future or your past, just breathe," continued God. "Try it with me a few times right now. Breathe in… breathe out." And despite himself, my friend began to relax.

    You are not your thoughts

    Life unfolds in the present. But so often, we let the present slip away, allowing time to rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what's past. "We're living in a world that contributes in a major way to mental fragmentation, disintegration, distraction, decoherence," says Buddhist scholar B. Alan Wallace. We're always doing something, and we allow little time to practice stillness and calm.

    When we're at work, we fantasize about being on vacation; on vacation, we worry about the work piling up on our desks. We dwell on intrusive memories of the past or fret about what may or may not happen in the future. We don't appreciate the living present because our "monkey minds," as Buddhists call them, vault from thought to thought like monkeys swinging from tree to tree.

    Most of us don't undertake our thoughts in awareness. Rather, our thoughts control us. "Ordinary thoughts course through our mind like a deafening waterfall," writes Jon Kabat-Zinn, the biomedical scientist who introduced meditation into mainstream medicine. In order to feel more in control of our minds and our lives, to find the sense of balance that eludes us, we need to step out of this current, to pause, and, as Kabat-Zinn puts it, to "rest in stillness—to stop doing and focus on just being."

    We need to live more in the moment. Living in the moment—also called mindfulness—is a state of active, open, intentional attention on the present. When you become mindful, you realize that you are not your thoughts; you become an observer of your thoughts from moment to moment without judging them. Mindfulness involves being with your thoughts as they are, neither grasping at them nor pushing them away. Instead of letting your life go by without living it, you awaken to experience.

    Cultivating a nonjudgmental awareness of the present bestows a host of benefits. Mindfulness reduces stress, boosts immune functioning, reduces chronic pain, lowers blood pressure, and helps patients cope with cancer. By alleviating stress, spending a few minutes a day actively focusing on living in the moment reduces the risk of heart disease. Mindfulness may even slow the progression of HIV.

    Mindful people are happier, more exuberant, more empathetic, and more secure. They have higher self-esteem and are more accepting of their own weaknesses. Anchoring awareness in the here and now reduces the kinds of impulsivity and reactivity that underlie depression, binge eating, and attention problems. Mindful people can hear negative feedback without feeling threatened. They fight less with their romantic partners and are more accommodating and less defensive. As a result, mindful couples have more satisfying relationships.

    Mindfulness is at the root of Buddhism, Taoism, and many Native-American traditions, not to mention yoga. It's why Thoreau went to Walden Pond; it's what Emerson and Whitman wrote about in their essays and poems.

    "Everyone agrees it's important to live in the moment, but the problem is how," says Ellen Langer, a psychologist at Harvard and author of Mindfulness (Da Capo Press, 1990). "When people are not in the moment, they're not there to know that they're not there." Overriding the distraction reflex and awakening to the present takes intentionality and practice.

    Living in the moment involves a profound paradox: You can't pursue it for its benefits. That's because the expectation of reward launches a future-oriented mindset, which subverts the entire process. Instead, you just have to trust that the rewards will come. There are many paths to mindfulness—and at the core of each is a paradox. Ironically, letting go of what you want is the only way to get it. Here are a few tricks to help you along.

    1: To improve your performance, stop thinking about it (unselfconsciousness)

    I've never felt comfortable on a dance floor. My movements feel awkward. I feel like people are judging me. I never know what to do with my arms. I want to let go, but I can't, because I know I look ridiculous.

    "Loosen up, no one's watching you," people always say. "Everyone's too busy worrying about themselves." So how come they always make fun of my dancing the next day?

    The dance world has a term for people like me: "absolute beginner." Which is why my dance teacher, Jessica Hayden, the owner of Shockra Studio in Manhattan, started at the beginning, sitting me down on a bench and having me tap my feet to the beat as Jay-Z thumped away in the background. We spent the rest of the class doing "isolations"—moving just our shoulders, ribs, or hips—to build "body awareness."

    But even more important than body awareness, Hayden said, was present-moment awareness. "Be right here right now!" she'd say. "Just let go and let yourself be in the moment."

    That's the first paradox of living in the moment: Thinking too hard about what you're doing actually makes you do worse. If you're in a situation that makes you anxious—giving a speech, introducing yourself to a stranger, dancing—focusing on your anxiety tends to heighten it. "When I say, 'be here with me now,' I mean don't zone out or get too in-your-head—instead, follow my energy, my movements," says Hayden. "Focus less on what's going on in your mind and more on what's going on in the room, less on your mental chatter and more on yourself as part of something." To be most myself, I needed to focus on things outside myself, like the music or the people around me.

    Indeed, mindfulness blurs the line between self and other, explains Michael Kernis, a psychologist at the University of Georgia. "When people are mindful, they're more likely to experience themselves as part of humanity, as part of a greater universe." That's why highly mindful people such as Buddhist monks talk about being "one with everything."

    By reducing self-consciousness, mindfulness allows you to witness the passing drama of feelings, social pressures, even of being esteemed or disparaged by others without taking their evaluations personally, explain Richard Ryan and K. W. Brown of the University of Rochester. When you focus on your immediate experience without attaching it to your self-esteem, unpleasant events like social rejection—or your so-called friends making fun of your dancing—seem less threatening.

    Focusing on the present moment also forces you to stop overthinking. "Being present-minded takes away some of that self-evaluation and getting lost in your mind—and in the mind is where we make the evaluations that beat us up," says Stephen Schueller, a psychologist at the University of Pennsylvania. Instead of getting stuck in your head and worrying, you can let yourself go.

    2: To avoid worrying about the future, focus on the present (savoring)

    In her bestselling memoir Eat, Pray, Love (Penguin, 2007), Elizabeth Gilbert writes about a friend who, whenever she sees a beautiful place, exclaims in a near panic, "It's so beautiful here! I want to come back here someday!" "It takes all my persuasive powers," writes Gilbert, "to try to convince her that she is already here."

    Often, we're so trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what's happening right now. We sip coffee and think, "This is not as good as what I had last week." We eat a cookie and think, "I hope I don't run out of cookies."

    Instead, relish or luxuriate in whatever you're doing at the present moment—what psychologists call savoring. "This could be while you're eating a pastry, taking a shower, or basking in the sun. You could be savoring a success or savoring music," explains Sonja Lyubomirsky, a psychologist at the University of California at Riverside and author of The How of Happiness (Penguin, 2008). "Usually it involves your senses."

    When subjects in a study took a few minutes each day to actively savor something they usually hurried through—eating a meal, drinking a cup of tea, walking to the bus—they began experiencing more joy, happiness, and other positive emotions, and fewer depressive symptoms, Schueller found.

    Why does living in the moment make people happier—not just at the moment they're tasting molten chocolate pooling on their tongue, but lastingly? Because most negative thoughts concern the past or the future. As Mark Twain said, "I have known a great many troubles, but most of them never happened." The hallmark of depression and anxiety is catastrophizing—worrying about something that hasn't happened yet and might not happen at all. Worry, by its very nature, means thinking about the future—and if you hoist yourself into awareness of the present moment, worrying melts away.

    The flip side of worrying is ruminating, thinking bleakly about events in the past. And again, if you press your focus into the now, rumination ceases. Savoring forces you into the present, so you can't worry about things that aren't there.

    3: If you want a future with your significant other, inhabit the present (breathe)

    Living consciously with alert interest has a powerful effect on interpersonal life. Mindfulness actually inoculates people against aggressive impulses, say Whitney Heppner and Michael Kernis of the University of Georgia. In a study they conducted, each subject was told that other subjects were forming a group—and taking a vote on whether she could join. Five minutes later, the experimenter announced the results—either the subject had gotten the least number of votes and been rejected or she'd been accepted. Beforehand, half the subjects had undergone a mindfulness exercise in which each slowly ate a raisin, savoring its taste and texture and focusing on each sensation.

    Later, in what they thought was a separate experiment, subjects had the opportunity to deliver a painful blast of noise to another person. Among subjects who hadn't eaten the raisin, those who were told they'd been rejected by the group became aggressive, inflicting long and painful sonic blasts without provocation. Stung by social rejection, they took it out on other people.

    But among those who'd eaten the raisin first, it didn't matter whether they'd been ostracized or embraced. Either way, they were serene and unwilling to inflict pain on others—exactly like those who were given word of social acceptance.

    How does being in the moment make you less aggressive? "Mindfulness decreases ego involvement," explains Kernis. "So people are less likely to link their self-esteem to events and more likely to take things at face value." Mindfulness also makes people feel more connected to other people—that empathic feeling of being "at one with the universe."

    Mindfulness boosts your awareness of how you interpret and react to what's happening in your mind. It increases the gap between emotional impulse and action, allowing you to do what Buddhists call recognizing the spark before the flame. Focusing on the present reboots your mind so you can respond thoughtfully rather than automatically. Instead of lashing out in anger, backing down in fear, or mindlessly indulging a passing craving, you get the opportunity to say to yourself, "This is the emotion I'm feeling. How should I respond?"

    Mindfulness increases self-control; since you're not getting thrown by threats to your self-esteem, you're better able to regulate your behavior. That's the other irony: Inhabiting your own mind more fully has a powerful effect on your interactions with others.

    Of course, during a flare-up with your significant other it's rarely practical to duck out and savor a raisin. But there's a simple exercise you can do anywhere, anytime to induce mindfulness: Breathe. As it turns out, the advice my friend got in the desert was spot-on. There's no better way to bring yourself into the present moment than to focus on your breathing. Because you're placing your awareness on what's happening right now, you propel yourself powerfully into the present moment. For many, focusing on the breath is the preferred method of orienting themselves to the now—not because the breath has some magical property, but because it's always there with you.

    4: To make the most of time, lose track of it (flow)

    Perhaps the most complete way of living in the moment is the state of total absorption psychologists call flow. Flow occurs when you're so engrossed in a task that you lose track of everything else around you. Flow embodies an apparent paradox: How can you be living in the moment if you're not even aware of the moment? The depth of engagement absorbs you powerfully, keeping attention so focused that distractions cannot penetrate. You focus so intensely on what you're doing that you're unaware of the passage of time. Hours can pass without you noticing.

    Flow is an elusive state. As with romance or sleep, you can't just will yourself into it—all you can do is set the stage, creating the optimal conditions for it to occur.

    The first requirement for flow is to set a goal that's challenging but not unattainable—something you have to marshal your resources and stretch yourself to achieve. The task should be matched to your ability level—not so difficult that you'll feel stressed, but not so easy that you'll get bored. In flow, you're firing on all cylinders to rise to a challenge.

    To set the stage for flow, goals need to be clearly defined so that you always know your next step. "It could be playing the next bar in a scroll of music, or finding the next foothold if you're a rock climber, or turning the page if you're reading a good novel," says Mihaly Csikszentmihalyi, the psychologist who first defined the concept of flow. "At the same time, you're kind of anticipating."

    You also need to set up the task in such a way that you receive direct and immediate feedback; with your successes and failures apparent, you can seamlessly adjust your behavior. A climber on the mountain knows immediately if his foothold is secure; a pianist knows instantly when she's played the wrong note.

    As your attentional focus narrows, self-consciousness evaporates. You feel as if your awareness merges with the action you're performing. You feel a sense of personal mastery over the situation, and the activity is so intrinsically rewarding that although the task is difficult, action feels effortless.

    5: If something is bothering you, move toward it rather than away from it (acceptance)

    We all have pain in our lives, whether it's the ex we still long for, the jackhammer snarling across the street, or the sudden wave of anxiety when we get up to give a speech. If we let them, such irritants can distract us from the enjoyment of life. Paradoxically, the obvious response—focusing on the problem in order to combat and overcome it—often makes it worse, argues Stephen Hayes, a psychologist at the University of Nevada.

    The mind's natural tendency when faced with pain is to attempt to avoid it—by trying to resist unpleasant thoughts, feelings, and sensations. When we lose a love, for instance, we fight our feelings of heartbreak. As we get older, we work feverishly to recapture our youth. When we're sitting in the dentist's chair waiting for a painful root canal, we wish we were anywhere but there. But in many cases, negative feelings and situations can't be avoided—and resisting them only magnifies the pain.

    The problem is we have not just primary emotions but also secondary ones—emotions about other emotions. We get stressed out and then think, "I wish I weren't so stressed out." The primary emotion is stress over your workload. The secondary emotion is feeling, "I hate being stressed."

    It doesn't have to be this way. The solution is acceptance—letting the emotion be there. That is, being open to the way things are in each moment without trying to manipulate or change the experience—without judging it, clinging to it, or pushing it away. The present moment can only be as it is. Trying to change it only frustrates and exhausts you. Acceptance relieves you of this needless extra suffering.

    Suppose you've just broken up with your girlfriend or boyfriend; you're heartbroken, overwhelmed by feelings of sadness and longing. You could try to fight these feelings, essentially saying, "I hate feeling this way; I need to make this feeling go away." But by focusing on the pain—being sad about being sad—you only prolong the sadness. You do yourself a favor by accepting your feelings, saying instead, "I've just had a breakup. Feelings of loss are normal and natural. It's OK for me to feel this way."

    Acceptance of an unpleasant state doesn't mean you don't have goals for the future. It just means you accept that certain things are beyond your control. The sadness, stress, pain, or anger is there whether you like it or not. Better to embrace the feeling as it is.

    Nor does acceptance mean you have to like what's happening. "Acceptance of the present moment has nothing to do with resignation," writes Kabat-Zinn. "Acceptance doesn't tell you what to do. What happens next, what you choose to do; that has to come out of your understanding of this moment."

    If you feel anxiety, for instance, you can accept the feeling, label it as anxiety—then direct your attention to something else instead. You watch your thoughts, perceptions, and emotions flit through your mind without getting involved. Thoughts are just thoughts. You don't have to believe them and you don't have to do what they say.

    6: Know that you don't know (engagement)

    You've probably had the experience of driving along a highway only to suddenly realize you have no memory or awareness of the previous 15 minutes. Maybe you even missed your exit. You just zoned out; you were somewhere else, and it's as if you've suddenly woken up at the wheel. Or maybe it happens when you're reading a book: "I know I just read that page, but I have no idea what it said."

    These autopilot moments are what Harvard's Ellen Langer calls mindlessness—times when you're so lost in your thoughts that you aren't aware of your present experience. As a result, life passes you by without registering on you. The best way to avoid such blackouts, Langer says, is to develop the habit of always noticing new things in whatever situation you're in. That process creates engagement with the present moment and releases a cascade of other benefits. Noticing new things puts you emphatically in the here and now.

    We become mindless, Langer explains, because once we think we know something, we stop paying attention to it. We go about our morning commute in a haze because we've trod the same route a hundred times before. But if we see the world with fresh eyes, we realize almost everything is different each time—the pattern of light on the buildings, the faces of the people, even the sensations and feelings we experience along the way. Noticing imbues each moment with a new, fresh quality. Some people have termed this "beginner's mind."

    By acquiring the habit of noticing new things, says Langer, we recognize that the world is actually changing constantly. We really don't know how the espresso is going to taste or how the commute will be—or at least, we're not sure.

    Orchestra musicians who are instructed to make their performance new in subtle ways not only enjoy themselves more but audiences actually prefer those performances. "When we're there at the moment, making it new, it leaves an imprint in the music we play, the things we write, the art we create, in everything we do," says Langer. "Once you recognize that you don't know the things you've always taken for granted, you set out of the house quite differently. It becomes an adventure in noticing—and the more you notice, the more you see." And the more excitement you feel.

    Don't just do something, sit there

    Living a consistently mindful life takes effort. But mindfulness itself is easy. "People set the goal of being mindful for the next 20 minutes or the next two weeks, then they think mindfulness is difficult because they have the wrong yardstick," says Jay Winner, a California-based family physician and author of Take the Stress out of Your Life (Da Capo Press, 2008). "The correct yardstick is just for this moment."

    Mindfulness is the only intentional, systematic activity that is not about trying to improve yourself or get anywhere else, explains Kabat-Zinn. It is simply a matter of realizing where you already are. A cartoon from The New Yorker sums it up: Two monks are sitting side by side, meditating. The younger one is giving the older one a quizzical look, to which the older one responds, "Nothing happens next. This is it."

    You can become mindful at any moment just by paying attention to your immediate experience. You can do it right now. What's happening this instant? Think of yourself as an eternal witness, and just observe the moment. What do you see, hear, smell? It doesn't matter how it feels—pleasant or unpleasant, good or bad—you roll with it because it's what's present; you're not judging it. And if you notice your mind wandering, bring yourself back. Just say to yourself, "Now. Now. Now."

    Here's the most fundamental paradox of all: Mindfulness isn't a goal, because goals are about the future, but you do have to set the intention of paying attention to what's happening at the present moment. As you read the words printed on this page, as your eyes distinguish the black squiggles on white paper, as you feel gravity anchoring you to the planet, wake up. Become aware of being alive. And breathe. As you draw your next breath, focus on the rise of your abdomen on the in-breath, the stream of heat through your nostrils on the out-breath. If you're aware of that feeling right now, as you're reading this, you're living in the moment. Nothing happens next. It's not a destination. This is it. You're already there.

     
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