Run The Talk: Here’s A New Way Of How Therapists Could Help

The most common type of therapy that people undergo is psychotherapy, which happens through a sit-down talk. It’s a one-on-one session wherein patients get the chance to express all their feelings, and they are also able to get advice from therapists. It is a proven way to take care of people’s mental health. A good therapist could help in problem-solving, stress coping, anger management, and behavioral changes.


While talk therapy has its own set of benefits, some patients feel skeptical about its effects. Eye contact is tough to maintain especially when the patients are not that comfortable to sit in a room with just one person, and all they have to do is talk about the patients’ problems. Sometimes, patients feel uneasy and ashamed. It’s difficult to build a connection and an atmosphere of trust because some patients feel pressured to speak up.

To deal with these inhibitions of patients regarding talk therapy, therapists have found various ways of integrating it into an activity which may be more enjoyable than merely discussing. A starting point here is for therapists to know their patients’ interests and hobbies. They look into those activities and see where talk therapy could be added to the picture.

How Does Running Help The Mind?


One of the most popular hobbies is engaging in sports, mainly running. On its own, running already provides various mental health benefits to people. Running has been proven to reduce the symptoms of clinical depression. It allows the body and the mind to relax, freeing it from the dangers of anxiety. People get better sleep and see fewer symptoms of insomnia.

Especially for those with a drug problem, running helps counter its adverse effects by normalizing the body’s functioning. Drugs disrupt the body’s production of dopamine and serotonin– the body’s happy hormones which trigger feelings of joy. Running, on the other hand, revitalizes the production of these hormones and other neurotransmitters.

Why Talk And Run At The Same Time?

Combining running with talk therapy, therefore, gives the patients the best of both worlds. According to therapists, patients prefer this type of therapy because it removes them from the awkwardness of monotonous talk therapy.

By integrating talk with running, therapists can build more cordial relationships when they run with patients because they appear more like a friend, instead of people who know better about mental health. While on the process, patients don’t feel pressured to speak up and they no longer feel ashamed of their feelings because the whole running experience ceases to appear like a typical therapy session; instead, it becomes a time well-spent with a friend.

During the run-and-talk therapies, patients become more comfortable to share their feelings because they are in their comfort zones. Therapists who do this with their patients say that while running, they can touch even more topics of discussion compared to when they merely sit down. This way, therapists can know more about their patients. They can understand better where their patients are coming from and from there; they are more equipped to give constructive advice.


Lastly, the running and talking sessions allow patients to get in touch with nature. This experience has been proven to lift mood, calm the patients’ minds, and regulate their heartbeats and breathing. While they run, they get to see the bigger world around them too, which brings in various realizations for patients.

There are countless ways by which therapists could reach out to their patients, and the run-and-talk session is only one of them. A good starting point for this is getting in contact with therapists first, which may be via online means such as through BetterHelp. Once patients have gotten in touch with their therapists, it becomes easier to start out these all-new therapy sessions.

20 Days No Sugar Diet


I read from several articles over the internet a health challenge – no eating for sugar for 20 days! This program can be challenging since many people are certified lovers of sweet foods. As for me, all the viands I cook, there has to be a dash of brown sugar in it. So, how can you and I survive 20 days without sugar sweetness?

Anyway, if I wanted to make a change in my physical health, I had to do this. And so, I did with a few “tips and tricks” up my sleeve.

The two most important rules of all about sugar consumption:

  1. Consumption of refined sugars is prohibited. Refined sugars are brown sugar, corn syrup, and the likes.
  2. There should be no eating of artificial sweeteners like Splenda and Stevia, among others.


Spotting sugars in your meal

It’s easy as pie – read the food labels! By doing that, you will be able to read if the food you’re buying contains refined sugars or artificial sweeteners. How to know if that “ingredient” you’re reading is sugar? Here are some of its names:

  • Fructose
  • Cane juice
  • Caramel
  • Glucose
  • Rice syrup
  • Sucrose
  • Maltose
  • Panocha
  • Dextrin
  • Barley malt

Sugar has at least 60 names that you can read, right here.


Does this mean that I can’t eat any natural sweet food?

The answer is no. You are allowed to eat naturally sweet foods like yogurt, fruits, and veggies. But of course, you need to eat these foods in their proper serving size and moderation, as well.

All you need is 20 days of abstaining from these “fake” foods, and after that, you will be the one saying NO to it. The challenge is good for 20 days, not even three weeks! You can do it!


The reasons for this challenge – why abstain from refined sugars and artificial sweeteners?

  1. The less sugar you eat, the more concentrated and invigorated you are. In a way, sugar slows the body and mind from functioning. It doesn’t do much good to you especially when eaten in large amounts.
  2. It will surely trim down your belly and waist. If you notice, overeating sugary foods will make your tummy bigger that’s because added sugars turn into fats. You don’t want that.
  3. When you skimp on sugar, you also skimp on fat and mental-health related issues like depression. Consumption of too much sugar can have that effect.
  4. Sugar, when added to different foods, can make it very delicious. When food is delicious, the tendency is that people overeat. It also means overeating in sugar and overconsumption of calories. Yes, high-calorie intake!
  5. As you go ahead with lessening your sugar consumption, your taste buds will change. You’ll find that natural foods are tasty as well and you’ll learn to appreciate it.


How to do it?

You have to master your self-discipline, self-control, and determination. Avoid eating added sugars and if you can, stay away from processed foods, as well. It has lots of refined sugars in it. It means no soft drinks even the no-sugar kind, no fruit drinks, no cookies and candies, and the likes. Just make your natural breakfast food like fruit smoothies and oats with berries, grilled chicken on whole wheat bread for lunch and tuna and romaine salad for dinner.

These Fad Diets Are Deadly Dangerous


Blood Type Diet

Dr. Peter d’Adamo formulated this diet program. He explains that the food you eat reacts with your blood type. The doctor suggests that if you have blood type A, then, the vegetarian diet is best for you. If you have blood type O, you will benefit from eating more meat and fewer grains. With blood type B, a mix of food groups was advised. Blood type AB must eat a combination of what was suggested for blood type A and B.

Yes, it sounds like a “quack” and it is questionable as this way of eating can leave out specific food groups. It means lack of nutrients, in the long run.

Master Cleanse

Master Cleanse is a liquid diet to detox the body for 3 to 10 days. The first phase is called “ease in.” After that is the lemonade diet. There is a specific mix of lemonade drink which must be consumed up to 12 times a day. The last phase is called “ease out.”

What is the composition of this lemonade drink? It contains lemon juice squeezed, maple sauce, and cayenne which acts as a diuretic. All it loses is water weight and not fat. In no time, the weight expended will come back and will add some more. It’s not ideal. The fact that it promotes dehydration, exhaustion and dizziness make it even worse.

Load Up On Energy-Giving Foods


Why do you still feel tired even if you’ve slept eight hours the night before? The reason may be due to your diet. What have you been eating? If you are loading up on salty chips, junk, and fast food, then, you have your reason. These foods can really bring you down and make you lose energy.

Stop right there and throw all those XL bags of Cheetos and French fries from McDonald’s. You can’t eat this kind of junk every day. It will not only affect your body but will also affect your mental state. Now, try to eat healthy foods that can also give your body the energy it needs to function properly.

Here are some of those energy-giving foods:



Eating a bowl of amaranth will give you energy for the next 8 hours. This food is rich in antioxidants and packed with vitamins and minerals. Amaranth grains are also filled with protein and it is responsible for keeping you satiated all throughout the day. This food has lysine which aids in Calcium absorption, produces body muscles and boosts energy. To top it off, amaranth is also quick to digest and greatly decreases the risk of contracting cardiovascular illnesses.

Winter Squash

This is one tasty vegetable that has so many varieties and benefits. It is not just good for the skin, but also healthy for the brain and body. Any variety of squash will provide you a boost in energy and will preserve it longer than any other food. Squash is also packed with Vitamin A, Vitamin C, Folate, healthy fats and Fiber, and it will keep you full all day long.


If you go to bodybuilding gyms, you will see by the snack bar how these muscled men devour boiled whole eggs during their break. That’s because eggs are energy-giving foods and they need it for their workout. Apart from that, eggs are low in calories and yet, heavy on the stomach. It has Choline which facilitates brain progress, muscle movement, and metabolic function.

Black Beans

Another food that provides an energy burst is black beans. It is also fiber-enriched and vegans love it due to its protein qualities. Black beans have a low sodium content and are packed with certain vitamins and minerals. It lowers the blood pressure and lessens the risk of developing heart ailments. Eating black beans is also good for the digestive system as it limits constipation. It also helps in losing weight by inhibiting obesity-related illnesses, like diabetes.


Home-produced Granola

Granola is healthy if you make it from scratch. Don’t buy that boxed granola from the store unless you want to get fat. Nonetheless, granola if homemade, is an energy-giving food. How do you make granola? Whole grains and oats, seeds like sunflower and chia, nuts like cashews, almonds and walnuts, dried fruits like dates, prunes, and raisins, and a bit of honey mixed all together is just perfect. There are many recipes online for healthy granola snacks that you can create from home.


Why do you need to eat foods that provide energy? First, it regulates the temperature of the body. Next, it is needed for people to breathe normally. After that, it also normalizes the heartbeat. Energy-giving foods also facilitate the development of muscles and tissues.

These foods are beneficial for the body because it provides an overall sense of wellness. Some people with stress issues, anxiety and depression can benefit from this food since it keeps the mind sharp and on the go, leaving no room for bad thoughts. Eat these foods daily and regularly to reap its many advantages.

Slow Distance Running And Its Benefits


There are actually many advantages to doing long distance runs. Aside from building and strengthening the musculoskeletal system, it also develops the respiratory system. Plus, it’s an excellent method to release body toxins and clear your mind from the stress, anxiety, and pressures from the day’s work. Perhaps it’s time to try and mix long slow runs with your sprints.

If you’re a newbie at running, it may be hard to increase the stamina that it takes to do regular long-distance runs. A vital thing to keep in mind is your speed. It must be different after a few runs – varying average speed in a 5-kilometer than compared to when doing a 25-kilometer run. For some people, it’s always good to go with fast running and keeping the same speed. However, long-distance running at a slower speed has been proven to produce positive results, and more runners are encouraging their fellow runners to give it a try so they too can reap the benefits.

Definition Of Slow Running

Slow running is actually subjective, as each will have his or her speed. But a great method to identify a slow versus a fast run is to observe if one can make a constant conversation with a running mate. If he can talk while running, then that’s his slow-paced running speed.

Additionally, you can check your heart rate to determine what your slow speed is. Your rate should be at a range of 110 to 140 beats per minute if you are doing a gentle run. You’ll also notice that you’re breathing slowly without panting.

Benefits Of Slow Distance Running

  • It strengthens the muscles of the arms, legs, and torso
  • Regular slow running promotes an effective running form
  • It increases the body’s tolerance to physical discomfort, muscle soreness, and fatigue.
  • It instills patience and discipline.
  • It improves the status of the respiratory, musculoskeletal, and cardiovascular systems.
  • It increases muscle bulk and the number of muscle fibers, improving the muscles’ capacity to carry oxygen throughout the other parts of the body.
  • It strengthens the ligaments, joints, and tendons so they can withstand the stresses of slow and fast running.
  • It promotes physical and mental wellness.


Undeniably, there are a lot of health benefits of slow distance running, which is why it is a great idea to combine it with your sprints. This technique will help you develop into a better running enthusiast because you are training your mind and body to be versatile and withstand longer distances. And before you know it, you are actually burning more calories compared to when you were doing pure sprinting. Sooner or later, you’ll be ready for even the high-intensity training sessions.

Frequency Requirements For Slow Distance Running

Similarly, the frequency of runs you can do is subjective, and, of course, depends on how often an individual goes running.

A slow long-distance run is usually classified as 50% longer than regular running. If your running schedule is three times weekly, then you can do two regular runs and one long slow distance run. When you’ve done this for a month or so, you’ll eventually see the difference in the way you run and how you feel when you run.

If you’re a runner, you tend to track your distance when you start long distance running. But instead of doing just that, try tracking your time instead. For instance, if you do one long distance run in a week, try increasing your time by five to ten minutes in the succeeding weeks.


If, however, you’re an amateur, you can start slow running at 45 minutes. This is important as it doesn’t only help build muscle strength and recovery, but it also helps release toxins from those worked up muscles. For runs that 45 to 90 minutes long, you’re boosting your body’s capacity to carry oxygen and building up your stamina without too much mental and physical stress.

If you run for more than 90 minutes, you are educating your body to improve your body’s ability to cope with the discomfort and soreness that comes with the aftermath of running.


Finally, slow distance running decreases the risk of injury, which is much higher in those individuals who do fast runs. For that reason alone, you should give long and slow distance running a chance for your body to adapt, build, and withstand the different intensities that the body – and life – encounters.

Marathon Runners Attend The 2014 Detroit Marathon Symposium

Runners of the Detroit marathon took part in the 2014 Detroit Marathon Symposiumbefore their big run. It was organized to make sure everyone was familiar with what would happen in the course. Here are some of the things taken up in the symposium:


Compared to the past years, runners this year would be more hydrated since Boom Nutrition pledged sponsorship. In the previous marathons, hydration was only given out at Mile 16. However, this year, there would be two stops for this—Mile 9 and Mile 16. Such a boost of energy!

There would be a vast number of runners who would be wearing the colors blue and gold. The colors represent that they are running for a cause to raise around $1.5 million for water projects around the world.

Those wearing orange are running for World Vision. The money raised would be used for clean water initiatives in Africa. On the other hand, those running for Kensington Church would be wearing blue running shirts. They would raise money to build wells for the Pokot people in Kenya.

Because of the security issues in New York during the Boston Marathon, the organizers of the Detroit Marathon opted to operate under heightened security. Runners were reminded to use clear plastic bags as the carrier for the gears they would be bringing in the marathon. The police would also inspect other backpacks and duffel bags before entering the premises.

Call Time
Runners were expected to arrive at 5:30 am which was 90 minutes before the start of the race. For those who have cars with them, the parking lot would be open by 5 a.m., and all the streets covered by the marathon would be closed by 6 a.m. Hence, everyone should be early.


Track The Runner
If a friend is taking part in the marathon, anyone can keep tabs on them. Just download the Detroit Free Pass application to experience the said tracker.

The symposium readies every rider to the possible changes and reminders of the upcoming Detroit Marathon. Hence, if you are one of the participants, make sure to attend the said symposium to prepare yourself both physically and mentally.

4 Tips On Overcoming Pre-Marathon Anxiety

Signing up for a marathon for the first time, whether it’s half or full, is genuinely exciting. You are about to take part in an athletic event that only the most determined folks can complete. Even if you do not get a place on top of the leaderboard, the fact that you never gave up somewhere in the middle makes you deserving of claps and cheers from everyone.

Nevertheless, as the days become closer than ever to the marathon, it seems common for new participants to develop anxiety. Your hands may get clammy the more you think about the occasion. You might play terrifying scenarios in your head as well, such as falling on your face, collapsing, or feeling claustrophobic while running with thousands of individuals.

In case you cannot shake off the anxiety and are on the verge of skipping the event altogether, check out the tips below on how to overcome pre-marathon anxiety.

  1. Concentrate On Dependent Variables

From the moment you feel nervous about the outcome of the race, you should stop your brain from focusing on things that you have no control over, e.g., age, height, length of the marathon, location, et cetera. Thinking that you are too short or too old in comparison with other runners, for instance, cannot help you finish the course. Instead of pouring your concentration on those, it is better to try to manage the aspects that you can alter, such as your speed, health, sleeping habits, diet, and many more.



  1. Get Rid Of Stress

Pre-marathon anxiety may have been induced by the simple truth that your stress level is at its maximum capacity. Aside from training, after all, it is possible that you have projects to accomplish in the office or children to take care of daily. Since all these activities are equally important to you, there is no way for you to put any of them on the bottom of your priorities, thus elevating your stress. Considering you wish to get rid of anxiety before the athletic event, therefore, you need to deal with the stressors immediately.



  1. Remember Why You Signed Up

Anxiousness tends to make you forget why you want to join the marathon. Some do it to prove to themselves as well as to other people that they can crush their physical limitations. Others see the event as a testament to how much they have changed in recent years. Like everyone else, you should remember why you signed up for it in the first place.


  1. Plan How You’ll Do The Race

Assuming no amount of pep talk can calm your nerves, you may speak with a fitness coach or veteran runners regarding race tactics. They will be able to share ideas on what to do during each leg of the marathon. They can also advise you on when you should either run or jog so that you may conserve your energy until the end. By planning days or weeks before the event, you can go to the location without worrying about the unexpected.

Final Thoughts

Pre-marathon anxiety usually sets in a runner’s mind when you have no previous experience to tap into. Everything is new to you; it’s hard to tell what can happen during the race. Nonetheless, if you heed the tips above, your chances of coming to the marathon with confidence may increase.



It is no secret that one of our main priorities in life should be the ability to maintain a lively lifestyle. We can only be the kind of person we endeavour to be at work, the perfect parent and active people in our community when we take care of ourselves. However, it is never that easy. 

Skipping workout might not be as compelling as the above-mentioned scenarios. However, every person has full control over what happens on their schedule. As such, everybody should make out time to work out. In the event that it’s very difficult to make out time for exercise, there are various things you can do to readjust your schedule. You can also find someone to talk to about your worries.

Work, specifically, can impede working out. On one hand, we find it difficult to create time to work out; on the other, we can’t afford not to work out as it is essential to our wellbeing. When something truly vital comes up in our lives, we figure out how to fit it into our timetable — whether it is a regular check-up, a computer game we’re eager to play, or mundane issues bothering us. If you are serious about making time for exercising, there are various strategies that should be implemented to help fit working out into your busy schedule. 

The following are five strategies to help make fitness a part of your life no matter how busy you are. 



  1. Work Out Effectively



Pick an exercise schedule that can be executed anywhere, regardless of whether you’re coming back from work or traveling. The exercises in your schedule should not need complicated arrangement and should accomplish huge physical gains within a limited period of time. Example of such training are running, bodyweight exercise and high-intensity interval workout. 


You just need to exercise for three days out of the seven days for 45 minutes per day. Devote one day to the three compound lifts: overhead press, squat, and deadlift. This schedule should be strictly adhered to if you are serious about your fitness. In case you’re accustomed to blending in cardio or doing extra marathon training, you can downsize to only overhead press, squat and deadlift when you are very busy.



2. Maintain your schedule 


When you find time to work out, mark it on your timetable and stick to it like you would to any plan. To remain consistent, mark out that time out in your schedule daily. Regardless of the possibility that you just need to do lift exercises three times weekly, keep your exercise on your calendar daily, and utilize the off-days for an alternate activity: perhaps go for a stroll, meditate or practice yoga.  


That sort of consistency helps avoid complacency from creeping in. If 8 am is your routine exercise time, at that point you have one less thing to consider, and can simply let your schedule help you to make the best choice. 



3. Get a training companion 




It is obvious that many individuals don’t like exercising or going to the gym alone. Going alone can be a very daunting prospect, especially if you just started. If this applies to you, try to get a training partner that would keep you motivated. Make a plan with the person and watch how easily you find time to exercise. It is always easier to work out and exercise when you have a training partner. 


  1. Make it a habit 

An ideal approach to ensure you workout is to make it a daily habit. If you are consistent and faithful to your schedule for about 1 month, working out tends to be second nature. Skipping you work out sessions would feel very weird to you. If your training schedule conflict with your life, you would fail miserably. That is why the above pieces of advice are centred on one idea: Fitness should fit consistently with your life.

Best Meal Plans For People With Bipolar Disorder

There have been numerous studies that an individual’s diet plan affects his mood. In this case, fixing the meal plans of those people experiencing bipolar disorder may help boost their own emotional health. 


According to a research published in the Canadian Journal of Psychiatry last February 2012, researchers found out that there is a significant correlation between higher intake of food nutrients and better mental health.

Although there are no specific ingredients proven to cure bipolar disorder, eating nutritious food can help in keeping your mood stable. To help minimize the severity and frequency of mood swings, let us explore these recommended meal plans for people with bipolar disorder. 


Consume Larger Amounts Of Essential Omega-3 Fats

Either of the following can help attain more intake of Essential Omega-3 Fats (EPA): eating seeds every day, devouring fish at least thrice a week or consuming omega-3 fish oils supplements. 


For a mood balancing effect, you should aim for an average of 1,000 mg of EPA a day. You can do this by drinking a 500 mg concentrated omega-3 Fish Oil capsule twice a day. Regularly eating fish can also help attain the said goal. 


Here is a list of the best fishes linked with high omega-3 fat:


  • Trout (500 mg)
  • Salmon (800 mg)
  • Anchovy (900 mg)
  • Fresh Tuna (900 mg)
  • Herring/Kipper (1,000 mg)
  • Sardines (1,000 mg)
  • Mackerel (1,400 mg per 100 g)


Aside from fish, eating seeds can also help improve your mood. The best seeds for this task are pumpkin seeds and flax seeds. 


Avoid Alcohol and Caffeine

Many experts discovered that mood swings are correlated to alcohol intake. The more alcohol consumed, the larger the chance of experiencing distraught and emotional turmoil which leads to bipolar mood swings. Alcohols are also not safe for those with bipolar disorder since they negatively interact with the medications, such as lithium, prescribed to the patients. 


On the other hand, bipolar disorder and caffeine also make a terrible combination. According to the National Sleep Foundation, caffeine dramatically affects sleep. Lack of sleep then results in anxiety and irritability which then translates to mood swings. 



Take note also that some over-the-counter medications like pseudoephedrine, which is usually present in cough medicines, have the same stimulant properties with that of caffeine. These medicines can also trigger unwanted mood swings. 


Add Fiber To Your Diet

According to experts, it is best if an individual consumes 25 to 40 grams of fiber daily. Fiber maintains the balance of flora in a person’s colon and gut. At the same time, it also helps the digestive tract to function properly. Those foods with large amounts of fiber include beans, legumes, whole grains, vegetables, and fruits. 


Eat Mood-Boosting Superfoods

The following mood-boosting superfoods are recommended to ease the mood swings experienced by those with bipolar disorder. These superfoods have distinct effects to counter mood swings. 



  • Almonds – Known as the calming mineral since it helps in accomplishing a more stable mood and sleep. 
  • Eggs – The low levels of vitamin D from eggs help avoid depression and mood disorders.
  • Spinach – Contains Vitamin B9 which are proven to release huge amounts of homocysteine (vital in battling depression)
  • Sweet Potatoes – This high fiber food helps stabilize blood sugar levels and provides the body with a steady amount of energy
  • Avocado – The healthy fats which are inside avocados are proven to be linked to a healthier mood and better brain function. 


There is no step-by-step meal plan which will lessen the triggering of bipolar mood episodes. Simply eating a healthy and balanced diet will lead to a more stable lifestyle. 

Having Your Life Partner As Your Running Buddy

When you’re trying to keep fit, running is one of the activities you can’t skip. For many people, having someone to run with makes such much more enjoyable. However, some people wonder if their husband, wife or long-term partner is the right person for this.


Here are few things to consider before you lace up those running shoes.


Get Comfortable With Running Alone First

Before anything else, many people recommend getting used to jogging individually first. The reason behind this is that for all physical activities you do with other people, you have to hold your own. For best results out of your run or jog, you can’t be entirely dependent on the other person, somewhat holding them back from reaching their milestones regarding exercise.


Share Similar Fitness Goals

Personal goals are one of the first things you should consider when running alongside anyone. It will be a difficult situation if one person’s objective is to introduce cardio into their routine while the other wants to full-out train for a marathon.


As much as this experience could strengthen the bond between you and your partner, it could only lead to frustration and tension if your goals don’t match up. Consider finding a compromise if you still wish to do this with them. Allow some running time together but spend some parts of your daily jog doing your own thing.


They Make For Great Motivation

Good partners should always support you with endeavors that help make you better. It includes you sticking to your fitness plans and meeting your objectives. Some partners even begin running together because one of them simply inspired the other to take up the routine.


You and your spouse could be each other’s cheerleaders. Throw in some motivational words during your next run and don’t forget to send some words of appreciation their way after your jog either.


They Can Spark Up Some Competition

When you have a running buddy, things could sometimes get competitive. It can be both a good thing and a bad thing, depending on how well you handle such cases.


Light, friendly competition could be useful. It will push you to run faster or further, developing abilities such as speed, agility, endurance, strength and so on.


However, pushing too far or too hard can cause some unneeded conflict and arguments in the future. It could even lead to resentment and more long-term issues. To avoid this, make sure you discuss your goals, as mentioned earlier. Also, make sure you communicate well with each other and be vocal when you feel that things are going too far.


Final Verdict


The most important thing that will matter is that you are enjoying the time you spend running, whether you decide to go with your partner or not. Communication is still the key, as well as remembering that you love, care and respect each other enough to support one another with all the goals you have in life.