Well.. I’m here to tell you that if you don’t take care of yourself, things will only get harder and more difficult. The process is essential to our overall wellbeing and the overall wellbeing of our relationships, work, etc. Though it is helpful anytime, Self care works much better when it is proactive rather than reactive. The 45 minute therapy session each week is great start but it is equally important to make sure you are follow through on the changes in your daily life in the other 23 hours out of the day.

How to make time for self care:

1. Prioritize yourself & set a schedule
2. Start with smaller increments of time 10-15 minutes
3. Start with smaller, more managable goals
4. Pick friends who will help hold you accountable
5. Journal/track changes

If you or someone you know is struggling with mental health and wondering how to take care of oneself properly, please reach out today. We look forward to helping you!

Make an appointment: https://www.specializedtherapy.com/make-an-appointment/

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The post Self care is… appeared first on Specialized Therapy.

BPA: a chemical that plays a role in more than just plastic, but a hormone too!

By now, we’ve all heard about BPA, right? If not, you’re in the right place! In this article, you’ll learn about the history of BPA as a toxin, why it proposes a threat to you and your family’s health, and strategies on how to reduce your exposure.

BPA is an abbreviation for bisphenol A- a chemical used to make hard plastics that are used in many things, from plastic bottles to Tupperware containers to plastic toys to the lining of food and beverage cans. It’s even in thermal paper receipts! BPA permeates our industrialized world, food supply, and modern-day lifestyle.

BPA was first synthesized by chemists 130 years ago. It wasn’t until the 1930s that scientists discovered it had estrogen activity in the body (1). Upon this discovery, BPA was intended to be used as an estrogen replacement drug until a more potent synthetic hormone was invented (1). However, BPA didn’t go anywhere… it found its new role in the future of plastics (1). BPA was first used in the epoxy lining of cans, metal piping, adhesives for flooring and sealing teeth and eventually made its way into plastics in the late 1950s.

In 1958 the FDA passed the Federal Food, Drug, and Cosmetics Act in an attempt to regulate chemicals added to packaged foods. Since BPA was only thought to make its way into food and beverages through leaching of epoxy resin from the lining in cans and showed no indication of being harmful to humans, there was no regulation of BPA in our food supply until 1988.

In 1993 BPA’s estrogenic activity was brought back into the limelight. For the first time, it was proposed as a threat to human health as an endocrine disruptor, meaning it disrupts normal hormonal function, processing, and transmission in the body. Throughout the late 1990s and early 2000s plastic became a political battle with industry lobbyists trying their best to bury the evidence that BPA was, in fact, harmful to human health. By 2005 there were 115 studies on BPA exposure and 90% of them found dangerous health effects of BPA, especially in infants and children. Not surprisingly, the 10% of studies that didn’t find an effect were funded by the plastic industry (2). Major concerns were expressed regarding findings of impaired fetal prostate and mammary gland development, disruption of chromosome alignment in developing eggs, immune system impairment, as well as metabolic and neurological abnormalities (1,2).

Fast forward to 2008 and The Center for the Evaluation of Risks to Human Reproduction released a final report on BPA stating that “the possibility that bisphenol A may alter human development cannot be dismissed”, and that there is “some concern for the effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposure to BPA” (3). Following this report, six of the major baby bottle producers announced the removal of BPA from their products; and in 2012 the FDA finally banned the use of BPA in baby bottles, sippy cups, and epoxy resin in infant formula packaging (4).

However, this chemical is still present and allowed in teethers and children’s play toys. Despite the growing evidence that BPA is harmful in young children, the Toy Association still considers it safe and allows it to be in toys and game products (5).

Today, hundreds of research studies show a relationship between BPA and an increased risk for behavioral disorders like ADHD, anxiety, depression, and aggression in children (6,7).

What’s more, is that the BPA levels originally recognized as safe for human ingestion by the FDA may not be as safe as originally intended. BPA has shown to interact with and bind to thyroid hormone receptors and could play a role in autoimmune thyroid disease (8). Furthermore, BPA has shown to be an obesogenic toxin and is linked to diabetes, weight gain, heart disease, liver inflammation, cancer, and infertility. Disturbingly, a nationwide study found that 89% of individuals ages 6 years and older had detectable levels of BPA in their urine (9).

Here are some actions you can take to minimize your family’s and your own BPA exposure:

1. Only purchase baby toys, canned foods (soup, soda, sparkling water, beans, vegetable cans), and Tupperware containers that say “BPA-free” on the label.
2. Drink from a reusable stainless steel or glass water bottle instead of plastic ones (this is also better for the environment, so it’s a win-win).
3. Don’t microwave leftovers in plastic containers, BPA and other plasticizers (like phthalates) can leak into your food. Instead, transfer the contents to a glass or ceramic bowl or heat on a stovetop if possible.
4. Skip the receipt! This will do you and your cashier a favor for reducing toxic BPA (and its cousin BPS) exposure from thermal receipt paper. Simply touching receipts (also boarding passes, tickets) with your hands is enough to absorb it through the skin. Ask for an emailed or text receipt instead! If you need to handle a receipt, wash your hands with soap and water as soon as possible!

These are actions you can take to reduce your BPA exposure! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

These are actions you can take to reduce your BPA exposure right now! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

References:

1. Vogel SA. The politics of plastics: the making and unmaking of bisphenol a “safety”. Am J Public Health. 2009;99 Suppl 3(Suppl 3):S559-S566. doi:10.2105/AJPH.2008.159228
2. vom Saal FS, Hughes C. An extensive new literature concerning low-dose effects of bisphenol A shows the need for a new risk assessment. Environ Health Perspect. 2005;113(8):926-933. doi:10.1289/ehp.7713
3. Shelby MD. NTP-CERHR monograph on the potential human reproductive and developmental effects of bisphenol A. NTP CERHR MON. 2008;(22):.
4. https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa-use-food-contact-application
5. https://www.toyassociation.org/PressRoom2/IndustryStatements/statement-on-bisphenol-a.aspx#:~:text=It%20has%20been%20specifically%20chosen,items%20has%20been%20phased%20out.
6. Li Y, Zhang H, Kuang H, et al. Relationship between bisphenol A exposure and attention-deficit/ hyperactivity disorder: A case-control study for primary school children in Guangzhou, China. Environ Pollut. 2018;235:141-149. doi:10.1016/j.envpol.2017.12.056
7. Ejaredar M, Lee Y, Roberts DJ, Sauve R, Dewey D. Bisphenol A exposure and children’s behavior: A systematic review. J Expo Sci Environ Epidemiol. 2017;27(2):175-183. doi:10.1038/jes.2016.8
8. Eschler DC, Hasham A, Tomer Y. Cutting edge: the etiology of autoimmune thyroid diseases. Clin Rev Allergy Immunol. 2011;41(2):190-197. doi:10.1007/s12016-010-8245-8
9. Lakind, J.S., and D.Q. Naiman. 2008. Bisphenol A (BPA) daily intakes in the United States: estimates from the 2003-2004 NHANES urinary BPA data. Journal of Exposure Science and Environmental Epidemiology 18 (6):608-15.

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Your child’s favorite breakfast cereal could contain toxic pesticides!

Did you know that oats, rice, and wheat are major but lesser-known, sources of toxic pesticides?

The USDA Dietary Guidelines for Americans recommends that at least half of our dietary intake of grains be from whole grains as a part of a healthy diet¹. However, less than 5% of Americans meet the recommended dietary intake for whole grains (≥ 3 oz/day)¹. Contrarily, over 95% of Americans meet the recommended dietary intake of refined grains (≤ 3 oz/day)¹ mostly in the form of packaged and processed foods (i.e., white bread, white rice, cereal, pasta, cookies, cakes, bagels, doughnuts, crackers, chips). Refined grains are stripped of their outer bran and germ layers during manufacturing- the parts of the grain that contain the majority of its nutrients (fiber, vitamins, and minerals)- leaving behind the nutrient-depleted endosperm. This process makes refined grains far less nutritious than whole grains.

The Standard American Diet is heavily laden with processed foods made up of refined grains, sugar, salt, and fat. This combination of nutrient-poor, calorically dense ingredients may be why processed food consumption has been linked to the obesity epidemic² and an increased risk for other non-communicable diseases like diabetes, cancer, heart disease, and depression³.

Despite the USDA’s attempts to shift American plates to contain more whole grains, there is still nationwide overconsumption of refined grains. Why? Perhaps it’s due to the addicting nature of processed foods? Or that refined grains are cheaper and more accessible than whole grains? Or maybe it comes down to an education issue with less than half of low-income adults able to correctly identify whole grains from refined grains⁴.

In any case, processed food consumption keeps the demand for grains high. So high that the government pays farmers extra to grow wheat, corn, soy, rice, and oats in order to keep up with the demands of the market². As a result, monocropping, or only growing one crop at a time without rotation, has become a popular agricultural practice². Monocropping requires heavy pesticide application to kill any unwanted weeds or insects that may potentially contaminate crops, resulting in a streamlining of harvests².

Cue RoundUp, the most widely used pesticide in U.S. agriculture with 1.1 billion pounds applied annually⁵. The active component of Roundup, glyphosate, targets the shikimate pathway of weeds, insects, and fungi, the pathway responsible for their growth, abolishing them on the spot. Glyphosate is a water-soluble chemical that has made its way into our soil, food, air, and water supply. In 2015, the World Health Organization classified glyphosate as a neurotoxin, teratogen (a substance that may cause birth defects), and a “probable human carcinogen”⁶. Despite this, the EPA states glyphosate as having low toxicity for humans⁷ and U.S. regulators allow an acceptable daily intake of 1.75 mg/kg of body weight per day compared to the European Union which only allows 0.3 mg/kg of body weight per day⁸.

Glyphosate is sprayed directly on wheat and oats before harvesting to kill the crop and dry it out sooner than if the plant were to have died naturally⁹. In 2018, the Environmental Working Group tested more than a dozen brands of wheat and oat-based cereal products and found most samples exceeded the upper limit of “safe” glyphosate levels set by the EPA⁹. This is of special concern for 1- to 2-year-old children since they’re smaller and tend to consume oat and wheat-based cereal products often. The worst offenders were Quaker Old-Fashioned Oats (930 ppb), Quaker Oats Dinosaur Eggs (700 ppb), Cheerios Toasted Whole Grain Oat Cereal (497 ppb), and Lucky Charms (400 ppb)⁹.

Glyphosate has also been linked to disruption of the gut microbiome, autism, ADHD, birth defects, celiac disease, diabetes, depression, cancer, Parkinson’s, Alzheimer’s, dementia, obesity, and leaky gut¹⁰.  This proposes the question, is it the consumption of ultra-processed foods contributing to the exponential rise in chronic, non-communicable disease? Or is it the presence of glyphosate on our grains and in our food supply that we are encouraged to eat as a part of a healthy diet?

Regardless, to limit your and your children’s exposure to glyphosate opt for organic options and skip the non-organic packaged wheat, corn, soy, and oat-based cereal and processed food products! This way you can avoid toxic pesticides.

For more information on Toxic Pesticides, please visit us at Specialized Therapy Associates or call 201-488-6678 to book an appointment.

Tune into our next newsletter for part 3 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. Franck C, Grandi SM, Eisenberg MJ. Agricultural subsidies and the American obesity epidemic. Am J Prev Med. 2013;45(3):327-333. doi:10.1016/j.amepre.2013.04.010
3. Lane MM, Davis JA, Beattie S, et al. Ultraprocessed food and chronic non-communicable diseases: A systematic review and meta-analysis of 43 observational studies
   [published online ahead of print, 2020 Nov 9]. Obes Rev. 2020;10.1111/obr.13146. doi:10.1111/obr.13146
4. Molika Chea, Amy R Mobley, Factors Associated with Identification and Consumption of Whole-Grain Foods in a Low-Income Population, Current Developments in Nutrition, Volume 3, Issue 7, July 2019, nzz064, https://doi.org/10.1093/cdn/nzz064
5. Atwood, Donald, and Paisley-Jones, Claire. “Pesticides Industry Sales and Usage: 2008-2012 Market Estimates.” Environmental Protection Agency, 2017. Retrieved May 29, 2019, from https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf
6. https://www.who.int/foodsafety/faq/en/
7. https://www.fda.gov/food/pesticides/questions-and-answers-glyphosate#:~:text=Has%20the%20EPA%20established%20tolerances,from%200.1%20to%20310%20ppm.
8. https://oehha.ca.gov/media/dockets/8594/10069-dave_murphy_food_democracy_now/fdn_glyphosate_foodtesting_report_p2016_002a_0.pdf

9. https://www.ewg.org/childrenshealth/glyphosateincereal/#.W3Q-B9hKjEY
10. https://www.fs.usda.gov/nfs/11558/www/nepa/102900_FSPLT3_4047514.pdf

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Have you been experiencing difficulty focusing, or been having difficulty with your motivation to do things you used to do or to plan for your future? These executive functioning skills are how our brains help us to set goals, create plans, and to carry out those plans. When we are experiencing a high level of stress, we hit a brick wall and all of those skills stop functioning properly.
With stress, an individual may feel overwhelmed and cannot make decisions, they may experience difficulty with organizing, planning, and getting started. An individual under extreme stress may lose interest in activities, have mood swings, and be unaware or deny poor decision-making.
To regain temporary focus, an individual might want to work on simple problem-solving strategies:
– First, they will need to identify what the problem is.
– Next, they can consider some alternatives and options and create a list of strategies to move forward.
– Next, they can create an effective plan by laying out the steps to that plan.
– Finally, they may consider creating the plan in writing and planning and initiating action for that plan.
Sometimes it is difficult to initiate these steps on your own and we can help guide you through that process. At Specialized Therapy Associates and Fx Med Centers, our therapists and specialists are trained to help guide individuals to carry out these goals and plans.
You may also be concerned about the way you are processing information, and at Specialized Therapy Associates we can evaluate the way you learn information for planning and processing potential. (What does she mean by processing potential?) Some of our evaluations include neuropsychological evaluations, ADHD evaluations, and dementia identification.
If you are interested in an evaluation, you can contact our offices at (201) 488-6678. All evaluations are being conducted virtually at this time.

Author: Jill Caruso, PsyD
Assistant Director, Specialized Therapy Associates
4 Forest Avenue, Paramus, NJ 07652
(201)488-6678

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This week is National Eating Disorder Awareness Week! Did you know that eating disorders are among the deadliest mental illnesses second only to opioid overdose? 10,200 deaths each year are the direct result of an eating disorder (1).

Some common myths surrounding eating disorders are:

1. “People who have eating disorders must be underweight”. Eating disorders look different for everybody and present themselves in many different ways. Less than 6% of people with eating disorders are actually diagnosed as being underweight (2). Just because someone doesn’t look physically sick, doesn’t mean they aren’t suffering.
2. “Only women can have eating disorders”. Men can have eating disorders, too, and the number of cases has increased in recent years. From 1999 to 2009 the number of men hospitalized for eating disorder-related causes increased by 53% (4). Males account for 25% of individuals with anorexia or bulimia eating disorders. Gay men represent almost half of men with eating disorders and are more likely to fast, vomit, or take laxatives or diet pills to control their weight (5).
3. “Eating disorders are a choice”. Eating disorders are serious mental illnesses, not lifestyle choices.

Click here to fill out our Eating Disorder Self-Assessment checklist.

If you feel like you or someone you know is suffering from an eating disorder, we are here to help! Our staff offers a unique holistic and integrative approach to eating disorder treatment using psychological therapy and a functional medicine approach to regain health.

Call 201-448-6678 to make an appointment or click here to enter your information and learn more about how our team can help!

By Taylor Groff, MS Functional Nutritionist

References:

1. Deloitte Access Economics. The Social and Economic Cost of Eating Disorders in the United States of America: A Report for the Strategic Training Initiative for the Prevention of Eating Disorders and the Academy for Eating Disorders.June 2020. Available at: https://www.hsph.harvard.edu/striped/report-economic-costs-of-eating-disorders/.
2. Arcelus, Jon et al. “Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies.” Archives of general psychiatry68,7 (2011): 724-31. https://doi.org/10.1001/archgenpsychiatry.2011.74
3. Zhao, Y., Encinosa, W. Update on Hospitalizations for Eating Disorders, 1999 to 2009. HCUP Statistical Brief #120. September 2011. Agency for Healthcare Research and Quality, Rockville, MD. http://www.hcup-us.ahrq.gov/reports/statbriefs/sb120.pdf
4. Hudson, J., Hiripi, E., Pope, H., & Kessler, R. (2007) “The prevalence and correlates of eating disorders in the national comorbidity survey replication.” Biological Psychiatry, 61, 348–358.
5. Eating Disorders in LGBTQ+ Populations. (2018, February 21). Retrieved February 22, 2021, from https://www.nationaleatingdisorders.org/learn/general-information/lgbtq

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When we’re faced with unprecedented challenges, it causes us to lose motivation and retread back to our old ways, making it difficult to follow through on our resolutions year-round. A perfect example is this past year with the coronavirus pandemic, a challenge we’ve never faced before! As a collective, 2020 started off with the best of intentions, but unbeknownst to us- a global catastrophe stripped us from all inspiration and granted some of us permission to slip back into our old habits to find safety and comfortability during such an unprecedented time.

Nevertheless, New Year’s resolutions have the best of intentions, they’re a stimulus for growth, turning over a new leaf, leveling up to become a better version of ourselves. Despite naysayers that proclaim New Year’s resolutions are meant to be broken, there is evidence that shows resolutions have the potential to be a successful tool¹ as a new beginning, a chance to start over, an opportunity to embark on a new journey that supports overall physical and mental health and well-being.

Research has shown that New Year’s resolutions that are restriction and avoidance-oriented are far less successful than those that are approach-oriented¹. This is probably why dieting, weight loss, and detox programs are unsuccessful and tend to lead to rebound weight gain and a disordered relationship with food, diet, and exercise.

Instead, focus on making SMART goals this year! SMART goals are specific, measurable, action-oriented, realistic, and time-lined. SMART goals are designed for success by making small, approachable short-term goals instead of BIG, overwhelming end-stage goals. Tackling one small goal at a time builds confidence which is foundational for success.

Having trouble knowing where to begin? Here are some SMART goals that benefit everybody!

Lower your sugar intake:

Sugar is a naturally occurring energy source found in carbohydrates derived from fruits, vegetables, and whole grains. However, the sugar in our food supply today is much different than what it was over a hundred years ago. Since the early 20^th century, sugar consumption has increased dramatically due to the industrialization of food which has allowed sugar to be easily added to processed foods and beverages in its highly caloric, refined form. Now, refined sugar is ubiquitous in our food supply and is found in almost every packaged and processed food (i.e., cookies, cakes, pretzels, pies, pastries, cupcakes, muffins, crackers, chips, white bread) and convenience food (take-out, fast food, convenience store/gas station food). It’s also added to canned foods, bread, cereals, yogurts, and seemingly healthy granola bars and juices.

It is no coincidence that with the increase in sugar consumption from low-quality, nutrient-poor ultra-processed foods has come with an accompanying increase in chronic diseases like type 2 diabetes, obesity, depression, anxiety, IBS, metabolic syndrome, cancer, Alzheimer’s, non-alcoholic fatty liver disease, high blood pressure, heart disease², and the list goes on…

Sugar comes in many forms and goes by many different names. Artificial sweeteners are no better for our long-term metabolic health as an alternative to refined sugars. In fact, these stand-in sugar substitutes have actually proven to cause more harm than good by negatively altering insulin sensitivity and raising the risk for other health conditions like cancer³.

Some helpful tips for lowering your sugar intake:

1. Increase consumption of high-quality fats

Examples- extra virgin olive oil, avocado, avocado oil, grass-fed organic animal products (meat, dairy), ghee, raw nuts, and seeds.

2. Increase consumption of high-quality protein

Examples- organic, pasture-raised, non-GMO poultry and grass-fed beef; organic, non-GMO plant-based proteins like tofu, tempeh.

3. Increase consumption of fiber in the form of fruits, vegetables, whole grains, sprouted beans and legumes

Examples- berries, apples, pears, cherries, broccoli, cauliflower, leafy green vegetables, onions, and garlic; oats, quinoa, brown rice, teff; sprouted lentils

4. Decrease alcohol consumption

Do it the SMART way:

Small- Start with one or more of the above interventions and once you feel comfortable and confident doing that, add another.

Measurable- Keep a journal and write down how you feel eating less refined sugar and drinking less alcohol. At first, it may be a challenge- and that’s to be expected! Write down everything you’re feeling. Refer back to the journal when experiencing difficulties staying on course, this will remind you of the progress you’ve made, how far you’ve come, and inspire you to keep going.

Attainable- Make a grocery list of whole foods before going shopping and stick to the items on the list! For whole foods recipe inspiration, click here to explore our Specialized Therapy Associates Pinterest board!

Realistic- You don’t have to cut out all sugar at once unless otherwise directed by your doctor. Instead, focus on cutting out one or two major sources of refined sugar in your diet- like soda, sweetened beverages, fast food, or go-to snacks like chips, pretzels, or desserts. Then, after you successfully do so, proceed to cut out more and more sources of refined sugar and carbohydrates in your diet.

Time-line- Give yourself a few days to adjust to cutting out the major culprits of refined sugar in your diet. After you’ve successfully done so, remove more sources of refined sugar. Aim for complete removal of refined sugar in your diet and elimination of highly processed foods in a timeline of 3 to 6 months.

Increase physical activity & movement

There is no question that physical activity plays a major role in the status of our metabolic health. The sedentary lifestyle of Americans in the 21^st century has come with innumerable health consequences. We know that physical activity helps with weight maintenance and weight loss, increases insulin sensitivity, lowers our risk for heart attack and stroke, cancer, diabetes, cognitive decline, polycystic ovary syndrome, depression, anxiety, osteopenia, sarcopenia, and osteoporosis⁴. To date, we know that physical activity is one of the most critical means of disease prevention, and yet, we still struggle with making time for it in our fast-moving lifestyle.

Exercise, by definition, is planned, structured, and intentional movement with the objective of achieving a fitness-oriented goal or maintaining physical fitness⁵. For some, exercise can be an incredible outlet for stress and boosting mood and energy levels. If that’s you, great! Aim for achieving 30 to 60 minutes of light to moderate-intensity exercise in the form of aerobic exercise (i.e., brisk walking, jogging, cycling, Pilates) or strength training (weightlifting, kettlebell squats, dumbbell training, etc.) every day.

For others, structured exercise can be a daunting, mundane, and dreaded task that we force ourselves into with the hope of gaining some sort of health benefit. If that sounds more like you, you’re not alone! Regimented exercise is not the only kind of movement we benefit from.

We also benefit from physical activity, a different form of exercise because it can be either structured or unstructured and typically consists of activities you enjoy while still reaping the metabolic health benefits. Structured physical activity may look like walking, riding your biking, hiking, swimming, dancing, yoga, or rollerblading. Examples of unstructured physical activity consists of activities that coincide with daily living such as playing with your children, cleaning the house, gardening, folding laundry, grocery shopping, washing dishes, walking your kids to school, taking the stairs⁵, etc. These types of unstructured physical activity and movement add up and result in increased calorie expenditure which may lead to weight loss over time.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Here are some helpful tips for increasing your physical activity:

1. Take the stairs instead of the elevator.
2. Go for walks on your lunch break or take time to stretch in between meetings.
3. Have a dance party in the morning while you’re getting ready for your day.
4. Stand up while folding laundry or doing desk work.
5. Clean daily- washing windows, vacuuming, mopping.
6. Do some form of pushups, squats, jumping jacks, or walking in place while watching TV.

Do it the SMART way:

Small- If you’re not an exercise buff, start incorporating small bits of movement a few times a week and work yourself up to incorporating movement into your daily routine.

Measurable- Write down the exercise or structured/unstructured physical activity you do and use a tracking app like myfitnesspal to look up how many calories you’re burning while doing so and log it in a journal.

Attainable- If engaging in a structured exercise routine, start with light workouts 15-20 minutes a day, and gradually work your way up to longer time and intensity. If you’re trying to increase your daily movement, start with performing one of the abovementioned activities for 5-10 minutes when you have moments of downtime throughout the day.

Realistic- Don’t feel the need to make any drastic changes to your daily routine to incorporate rigorous exercise and physical activity. Start slow and gradually increase duration and intensity once your body adjusts. This will help avoid burnout.

Timeline- Aim for goals that are suitable for you and your lifestyle. There’s no rush to meet any fitness deadlines unless otherwise specified by a doctor, or yourself. Instead, focus on enjoying the movement you do incorporate into your routine to make sure its sustainable.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Be more mindful

Mindfulness is about paying attention in the present moment, on purpose, without judgment. Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it. Practicing mindfulness helps you tune into what is going on in your mind by bringing awareness to your thoughts and emotions as well as your body by paying attention to any internal or external physical sensations. Mindfulness can be practiced in a variety of ways- meditation, breathwork, walking in nature, exercise, physical activity and movement, cooking, eating, everyday tasks like laundry, cleaning, or even making your bed. There are countless moments throughout the day where one can practice mindfulness- ironically enough, you just have to pay attention to when those moments present themselves.

Mindfulness encourages curiosity and compassion for individuals and their environment. the evidence is clear that incorporating mindfulness into your lifestyle has a profound impact on our experience as human beings by tapping into a transcendental, restful state that beneficially alters our physiology thus improving quality of life. Practicing mindfulness has been linked to decreased anxiety, stress, depression, mood balance and regulation, emotional reactivity⁶ aging, improved immune function⁷, chronic pain management^8,9, and better sleep¹⁰

Tip for increasing mindfulness:

1. Go for a walk outside, pay attention to your surroundings. The way the air smells and feels on your skin, the sounds of the wildlife or cars passing by, the color of the foliage, how your feet make contact with the earth with every step.
2. Be present while eating by paying attention to the way food tastes, think about where it came from, the journey it took to make its way onto your plate, what senses its satisfying, the texture, smell, and sound it makes while chewing.
3. Practice mindful breathing. Take deep breaths and pay attention to how your belly rises and falls with each breath. Feel your chest expand with air and release entirely.

Mindfulness is a personal journey, there’s no right or wrong way of practicing it. Simply, try and pay attention to the routine motions of your life and practice gratitude for being alive rather than simply existing.

You can implement the abovementioned New Year’s resolutions by yourself, but research has shown that working in groups of people with the same or similar goals yields higher success rates and longer-lasting behavior change¹¹. Working in a group setting also provides a means of accountability and support when facing challenges to keep you on track with integrating new habits in order to reach your goals. Call 201-488-6678 to take advance of new groups Specialized Therapy Associated is offering this January!

Did you know we have a Board Certified Health and Wellness Coach on staff? If you would like personalized support and guidance on how to implement any of the above suggestions, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation. Our Health Coach, Anna Sandbank, LCSW, INHC, NBC-HWC will speak with you to learn more about your goals, and how she can support you to make them a reality in 2021.

By Taylor Groff, MS, Functional Nutritionist

About the Author:

Taylor Groff is a functional nutritionist that specializes in using evidence-based nutrition and food as medicine to treat the root cause of any illness- physical, emotional, and/or metabolic- that affects our ability to live a happy, healthy, and fulfilled life. Taylor helps move individuals into a state of optimal health by providing the tools and resources necessary to make informed health choices through teaching basic nutrition principles and providing personalized nutrition plans. Taylor focuses on the client as an individual with their own genetic uniqueness, health history, lifestyle, and cultural influences, and designs a food plan that is personal to them based on their health needs to ensure compliance for sustainable success.

Taylor has her M.S. in Human Nutrition and Functional Medicine from the University of Western States and her B.S. in Biological Sciences from Rowan University. She enjoys being outside in nature, going for hikes with her dog, and cooking healthy recipes. Taylor works alongside our Board Certified health coach, Anna Sandbank, designing personalized nutrition plans for clients.

References:

1. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. Published 2020 Dec 9. doi:10.1371/journal.pone.0234097
2. Stanhope KL. Sugar consumption, metabolic disease, and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Purohit V, Mishra S. The truth about artificial sweeteners – Are they good for diabetics?. Indian Heart J. 2018;70(1):197-199. doi:10.1016/j.ihj.2018.01.020
4. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
5. Ceria-Ulep CD, Tse AM, Serafica RC. Defining exercise in contrast to physical activity. Issues Ment Health Nurs. 2011;32(7):476-478. doi:10.3109/01612840.2010.525692
6. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006
7. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
8. Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Ann Behav Med. 2017;51(2):199-213. doi:10.1007/s12160-016-9844-2
9. Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128-133. doi:10.4103/0973-6131.158476
10. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081
11. Paul-Ebhohimhen V, Avenell A. A systematic review of the effectiveness of group versus individual treatments for adult obesity. Obes Facts. 2009;2(1):17-24. doi:10.1159/000186144

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The post Keeping New Year’s Resolutions appeared first on Specialized Therapy.

The impact of holiday stress and pandemic stress on your immune system and the role of perception.

We are undoubtedly living through a stressful time in history. The coronavirus has proposed new and unforeseen challenges to each and every one of us as individuals and collectively as a nation. Suddenly, our daily routine built on stability and predictability has taken a deep dive into uncharted turbulent seas and we have been left to tread water. Between staying on top of the rapidly evolving CDC guidelines, managing our newly virtual careers, keeping small businesses afloat, online schooling, and trying to stay socially connected at a physical distance, it is no wonder we are more stressed than ever!

On top of all that, the holiday season is upon us which proposes a whole new set of challenges. Stress levels tend to be higher this time of year due to the demanding nature of the holiday season. This increase in stress comes with an increase in the incidence of cold and flu, especially as we transition into the winter months. This is no coincidence because stress suppresses the immune system which increases our susceptibility to cold and flu⁴.

This year, we must consider the double affliction of holiday stress and pandemic stress on our immune system’s ability to cope with potential invaders like COVID-19. Therefore, in addition to eating healthy, getting enough sleep, and taking immune-boosting supplements like vitamin D, we must make sure we have our stress levels under control this holiday to make sure our immune system is in fighting shape.

To do this, we must first understand how stress suppresses the immune system so we can determine where and how we can intervene to alleviate its effect.

When we perceive emotional or environmental stress, our hypothalamic-pituitary-adrenal (HPA) axis becomes activated in our brain¹. Once activated, the brain sends a signal to the hypothalamus to release corticotrophin-releasing hormone (CRH) which signals the pituitary gland to secrete an adrenocorticotrophic hormone (ACTH)¹. ACTH signals the adrenal gland to produce and excrete cortisol, the primary stress hormone^1,2. Cortisol is a steroid hormone that normal physiologic levels is anti-inflammatory ². This should be considered a good thing… right? In acute situations, yes! Glucocorticoids are so effective at reducing inflammation that they have been reverse-engineered into pharmaceuticals to be prescribed in conditions caused by inflammation like allergies, asthma, and autoimmunity.

However, in today’s world, we are faced with chronic stress which keeps our cortisol constantly activated, and our immune system chronically suppressed. So, the hormone with the initial intention of protecting us by lowering inflammation is causing more harm than good by chronically suppressing our immune system. The current state of the coronavirus pandemic on top of holiday stress comes at an incredibly high price to our immune system. So, what do we do?

The only way to mitigate activation of the HPA axis is to halt cortisol release is by intervening at the source- taking back control over how we perceive stress and what stressed us out. Of course, this is easier said than done, but research shows that people who are better equipped to handle stress with appropriate coping mechanisms have a heightened ability to fight off viral or bacterial threats to the immune system⁵.

There are thousands of studies that link mindfulness meditation to lowering stress levels and improved immunity. From a functional medicine perspective, this is an imperative intervention to bolster your immune response³. In addition, speaking to a licensed clinical therapist or making time for stress-lowering activities like biking, journaling, or painting are quintessential to prime your immune system’s defense and should become a non-negotiable part of your lifestyle- especially this year, this time of year, and always.

If you would like more guidance on how to beat the stress of the holidays, please contact Specialized Therapy Associates at (201)-488-6678 to make an appointment. You can also visit us online at Specialized Therapy.

By Taylor Groff, MS Functional Nutritionist

References:

1. Katz, D. A., Locke, C., Greco, N., Liu, W., & Tracy, K. A. (2017). Hypothalamic-pituitary-adrenal axis and depression symptom effects of an arginine vasopressin type 1B receptor antagonist in a one-week randomized Phase 1b trial. Brain and Behavior, (3). https://doi-org.uws.idm.oclc.org/10.1002/brb3.628. Retrieved from: https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=edsgao&AN=edsgcl.485132319&site=eds-live&scope=site
2. Sapolsky, R. M., Romero, L. M., and Munck, A. U. (2000) How Do Glucocorticoids Influence Stress Responses? Integrating Permissive, Suppressive, Stimulatory, and Preparative Actions. Endocrine Reviews 21(1): 55–89.
3. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
4. National Institutes of Health (US), National Institute of Mental Health. Fact sheet on stress
   [cited 2013 Aug 21] Available from: URL: http://www.nimh.nih.gov/health/publications/stress/index.shtml
5. Abdurachman, Herawati N. THE ROLE OF PSYCHOLOGICAL WELL-BEING IN BOOSTING IMMUNE RESPONSE: AN OPTIMAL EFFORT FOR TACKLING INFECTION. Afr J Infect Dis. 2018;12(1 Suppl):54-61. Published 2018 Mar 7. doi:10.2101/Ajid.12v1S.7

The post Holiday Stress and Pandemic Stress first appeared on Specialized Therapy.

The post Holiday Stress and Pandemic Stress appeared first on Specialized Therapy.

Sobriety is an ongoing process that requires a daily commitment to recovery goals. Those in recovery know that it is essential to have a strong support system to maintain sobriety. This is especially true for those who are in early recovery. Other factors that help individuals in recovery include having daily structure and positive routines. Due to the COVID-19 pandemic, and subsequent quarantine, social connections, and daily routines have been interrupted. When daily structure changes and there are increases in stress and anxiety, there are higher risks for relapse. Here are some tips to help you succeed in your sobriety during this challenging time.

Tips for Sobriety

(1) Utilize online recovery resources. Although in-person support groups and 12-step meetings have been put on hold, there are a variety of online resources, including:

1. 1. Alcoholics Anonymous
   2. Narcotics Anonymous 
   3. SMART Recovery
   4. In The Rooms: Global Recovery Community
   5. Recovery Dharma

(2) Stay connected with your support network. Choose a time every day to check-in with your sponsor, sober support, or a supportive friend or family member. Connecting with someone who supports you, even if only for a few minutes, can help you feel connected with others. Even if you are struggling and you don’t want to share that with a friend or family member, reach out anyway. Having a sense of connection is very beneficial, and talking with someone else (about anything at all) provides a positive distraction and a way to reduce urges or thoughts to use substances.

(3) Develop daily routines and have a sense of structure. Make a list of 2 or 3 goals for yourself each day. Then, make a list of 3 or 4 tasks that will help you accomplish each goal. Next, assign a time to each task during the day. Having a plan for the day will help you remain focused and feel productive. Don’t forget to incorporate enjoyable hobbies into your daily schedule as well, such as taking a walk, playing with a pet, dancing in your living room, or watching a favorite TV show.

(4) Practice Mindfulness. This involves focusing on one thing at a time, or one day at a time. Bring your awareness into the here-and-now. There are several free mindfulness and guided meditation apps that you can search for in your app store.

• Use your senses to focus on the present. Look around you and identify three objects and what color they are. Name one thing you can see, hear, touch, smell, and taste. Dig your heels into the floor and think about how that feels in your body.
• Focus on your breath. Breathe in while counting to 4, and take a slow breath out while counting to 6 or 8.
• Engage in a Progressive Muscle Relaxation exercise.

Getting Help

(5) Seek additional help and support from a professional during this time.

If you or someone you know is struggling with substance abuse and maintaining sobriety, reach out for help with a professional. You don’t have to go through it alone. Specialized Therapy Associates is currently providing telehealth services including sessions that can be held over the phone or through confidential video conference sessions. We can work with you to make sure you can work with a professional who best meets your needs. Please contact our intake office for scheduling and more information at (201)-488-6678. We look forward to helping you today.

The post Tips for Sobriety During Quarantine first appeared on Specialized Therapy.

The post Tips for Sobriety During Quarantine appeared first on Specialized Therapy.

We all know we have them but.. Do we really sit down and list them? Do we figure out an action plan on how to work on them? And even if we do, Do we stick with it without the accountability of a therapist? And lastly, Do we actually explore how our demons are preventing us from being in the present moment?

“Demons” do not always have to fall into what most people consider ‘negative’ qualities, like perhaps overindulging (eating, alcohol, gambling), being judgmental or jealous. They are just things that distract us from enjoying our lives fully. In fact, a lot of the time our ‘demons’ can be sneaky irrational thinking (that we usually don’t like to admit to anyone) such as..

1. An inability to internalize praise
2. Constantly doubting ourselves and our worth.
3. Thinking no one likes us and obsessing about our every move
4. Nervous thinking/imposter syndrome
5. People pleasing/codependency

A lot of individual’s struggle with a ‘perfect’ combination of ‘demons’ that leave them so consumed by what they need to do to be approved of by others that they do not learn how to approve of ourselves and are thus, unable to live in today.

If you find yourself struggling with being in the moment due to your ‘demons’ and would like some help finding your own intrinsic joy, Please reach out to Specialized Therapy Associates  and Fx Med Center today at 1-201-488-6678 and schedule an appointment today. We look forward to meeting you!

The post Are you ‘demons’ preventing you from being in the present moment? first appeared on Specialized Therapy.

The post Are you ‘demons’ preventing you from being in the present moment? appeared first on Specialized Therapy.

Here are some simple reasons why you should consider seeing a therapist.

1. They provide a judgment-free zone where you can discuss anything your heart desires.

2. You may discover a new perspective on your life by attending therapy.

3. You will learn concrete tools to help you better cope with life stressors.

4.  You will learn healthier ways of thinking and adapting to life’s problems.

5.  If you have experienced a trauma or major life change you should consider seeing a therapist.

6.  If you have started to feel like you can no longer talk to your friends and family about your problems then talking to a licensed professional may be right for you.

7. Therapy is a way to practice self-care.

8. A therapist can offer you the tools to have a wider perspective on your problems.

If you or a  loved one could benefit from seeing a therapist, please feel free to reach out to Specialized Therapy Associates at (201) 488-6678 to be connected with our intake department.

The post Eight Reasons Why You Should Go To Therapy first appeared on Specialized Therapy.

The post Eight Reasons Why You Should Go To Therapy appeared first on Specialized Therapy.