Natural Cures for Anxiety

Natural Cures for Anxiety

Anxiety and depression are two of the most common “disorders” diagnosed within the average medical doctor’s office today. Anxiety signifies behavior that is consistently nervous, stressed, or worried. While this worry may be concerning larger issues which will take place in the future, the majority of those who struggle with anxiety would typically tell you that they tend to worry more about the petty, minute things...or things they can’t control.

As with many others disorders, the root of the disorder or issue typically stems from food or from issues in the gut. This consistent state of worry and stress is problematic to one’s health as a whole and can eventually result in exceptionally high blood pressure, insomnia, furthered issues in the gut, or thyroid problems.1

There are foods which should be incorporated into a person’s diet if he or she is struggling with anxiety. Treating this anxiety through the incorporation of wholesome foods while eliminating those which further the symptoms, is the natural and appropriate way to treat anxiety.2 Prescription drugs merely mask the symptoms.

Foods which should be eliminated:

1. Sugar: Sugar causes a spike in insulin before causing the body to crash. This can send one with anxiety on an emotional and hormonal roller coaster while creating blood sugar highs and lows.
2. Caffeine: Caffeine actually may enhance anxiety because it acts as a stimulant. Coffee and teas rich in caffeine should be minimized to one cup per day.
3. Alcohol: Alcohol is not an answer to dealing with stress or anxiety. It can further the symptoms present in those with anxiety. 3
4. Refined Grains: Refined grains are processed in the body as sugar, thus creating emotional and sugar highs and lows.

Foods which ease anxiety:

1. Omega 3 Fatty Acids: Omega 3 Fatty Acids are necessary for proper brain function and for reducing inflammation in the gut.
2. Calcium-Rich Foods: Calcium is a relaxing supplement which may help to minimize the symptoms of anxiety.
3. Foods Containing Magnesium: Magnesium is also utilized as a muscle relaxer and is necessary for calming the nerves. Nuts and avocados are good sources of magnesium-rich foods.
4. Foods Containing Vitamin B4: Poultry, yeast, grass-fed beef, and green leafy vegetables all contain vitamin B which regulate mood, thus reducing anxious thoughts and feelings.

Herbal Supplements and Remedies for Anxiety:

1. GABA (500 mg 2-3X daily)5: GABA is an amino acid which relaxes the muscles while decreasing anxiety.
2. 5 HTP (50-100 mg 2-3X daily)6: 5 HTP increases serotonin which calms the nerves and eases anxiety. This should NOT be taken with any prescription medications.
3. Adaptogenic Herbs7: Adaptogenic herbs such as Ashwaghanda reduces the results of the stress inflicted upon the body.
4. Lavender Oil (3 drops rubbed onto the surface of the neck per day)8: Essential oils such as lavender oil may be very effective for those with anxiety as lavender soothes the nerves and calms stress.  

Regardless of the potential reason for anxiety, gut health is the source of all healing. In order to minimize stress, try taking brief walks outside, get adequate sleep, and attain a solid support system if you do not have one already. While prescription drugs may minimize the symptoms of anxiety, they do not address the root issues. Healing the gut and the mind will result in a diminished level of anxiety and an increased level of energy.

References:

Natural Remedies for Anxiety - DrAxe.com. (n.d.). Retrieved March 16, 2016, from http://draxe.com/natural-remedies-anxiety/

19 Natural Remedies for Anxiety. (n.d.). Retrieved March 16, 2016, from http://www.health.com/health/gallery/0,,20669377,00.html

Long-Term Affects of Steroids

Anabolic steroids contain adverse long-term effects. The use of such can trigger the chemical pathways in the brain causing the body to go into a “high” state. This high state affects the person’s mood and behavior. These steroids may cause the person to have major mood swings. Lee F. Monaghan explains in “Bodybuilding, steroids, and violence” that steroids and violence are commonly tied together. Steroid-using bodybuilders are known for having mood swings and getting angry towards the slightest statements. Women have been known to be physically abused by male partners that take steroids. Monaghan explains that people using steroids are more anti-social and increasing violent behavior towards the public. An example of violence involving the use of steroids is “roid rage.” “Roid rage” is when a person lashes out with anger while using steroids. Bodybuilders who use steroids are more likely to develop “roid rage.”

There are more than 40 different types of androgenic-anabolic steroids available. Steroids have been used to increase muscle mass and reduce body fat. One approach that people use involves a “pyramid” regime. This is described as steroids being taken in cycles of increasing and decreasing doses over the midst of 4 to 18 weeks. The long list of side effects due to the usage of anabolic steroids include high blood pressure, live diseases, acne, aggression, etc. In males, sperm count decreases and form enlarged breasts. Opposed to females who form more masculine traits such as increased body hair, deeper voice, and decreased breast size.

Many people rather stay natural within their lives while others like to take the easy way out. In "AU NATUREL - BODYBUILDERS SAY STEROIDS NOT WORTH HEALTH RISKS” Lundin explains that anabolic steroids can be injected into the person or taken orally to gain muscle mass. These anabolic steroids contain the male hormone, testosterone. A 20-year old bodybuilder stated that he is genetically gifted and will not be using steroids for his next competition but is worried that the competitors using anabolic steroids will outshine him. All bodybuilders know steroids come with harmful side effects including infertility, liver damage, hardening of the arteries, etc.  Diana E. Lundin talks about a 31-year old power lifter who quit using steroids due to its side effects. His symptoms included feminization of breasts and urinary tract problems. Bodybuilders are becoming more and more familiar with these anabolic steroids and their harmful health risks making them think twice about using them.

References

Banawich, Terry. “30 Lies Of Bodybuilding!” Bodybuilding.com. (2015): Web. 30 June 2015.

Danielsson, Matt. “Genetics: How Will They Affect You?” Bodybuilding.com. (2013): Web. 30 June 2015.

Lawrence, Taylor. BrainyQuote.com. Xplore Inc (2015): Web. 28 June 2015.

Lundin, Diana E. "AU NATUREL - BODYBUILDERS SAY STEROIDS NOT WORTH HEALTH RISKS." Daily News of Los Angeles (CA.) 6 September 1993: L.A. LIFE: L1. Web. 16 June 2015.

Monaghan, Lee F. “Bodybuilding, steroids, and violence.” Bodybuilding, Drugs, and Risk. New York: Routledge. 2001. Web. 16 June 2015.

Topic of the Week. “SHOULD THE IFBB BAN STEROIDS FOR REAL?” Bodybuilding.com. (2010): Web. 30 June 2015.

From Soccer Player To Football Kicker

So you play football? “Yes.”  What position? “Kicker.”  So you must of played soccer growing up, right?

This is how the conversation usually begins when getting asked what position I play in football.  A simple question, followed by another, followed by the speculation of being an ex-soccer player.  It’s not necessarily a bad thing, just a never ending continuous script that becomes a routine.  

Yes, most kickers used to be soccer players.  In fact, the majority of kickers come from a background of playing soccer at a young age.  Many successful kickers can relate to soccer being the reason they even thought about kicking a football, those kickers include :Justin Tucker, Dan Bailey, and Adam Vinatieri (some of the current best kickers in the NFL).1

It’s no mistake that soccer has proved to enhance athletic ability for not just kicker but for any athlete from any sport.  Majority of professional athletes played soccer at one point in their early lives.  Soccer is known to activate balance, feet coordination that improves overall mobility, awareness, endurance, etc.  Soccer is just a sport that uses all parts of the body and if young athletes begin with soccer, all other sports become easier to play.  

Soccer is arguably the most popular sport in the world, maybe not in the United States but when it comes to international popularity, soccer or futbol wins.  It is a sport that anyone can play at anytime.  It is available and understood in any part of the world.  When it comes to the sport that develops feet athleticism soccer is the answer, and therefore kicking a football relates to it.  Like I have said before- kicking a football and a soccer ball are different actions but if you can kick a soccer ball with great technique and power, it can easily be transferred into a football.  

So it isn’t a bad thing to relate soccer to kickers, because they are in the same sport action family.  This has become a known fact and a general public expectation that kicker used to be soccer players.  Rightfully so.  

1Lemire, J. (2014, December 25). NFL kickers attribute soccer to help their game. Retrieved February 25, 2016, from http://www.theglobeandmail.com/sports/football/nfl-kickers-attribute-soccer-to-help-their-game/article22210228/

Curl, Pop, Flare

In the game of basketball, cuts are made on nearly every offensive possession. The types of cuts made can vary depending on the situation and the defense. Three types of flares that are typically seen in most offenses include the curl, the pop, and the flare. As a team running the blocker/mover offense, it is essential for the offensive players to make the correct cut at the proper time. In each of the following situations, the screener will be setting a down-screen on the low block while the ball is at the top of the key. A down-screen is one where the screener is facing the baseline typically with their back to the position of the ball.1

The “Pop” cut is one that is used when the screen is set and used effectively. This means the defender runs into the screen and is delayed in their recovery to a successful defensive position. When the down-screen is successfully set on the defender at the low block, the cutter should pass by the screener with as little space as possible between the two and continue straight up the lane line, creating as much space as possible between themselves and their defender. If done successfully, the offensive player should have an open shot from the elbow.

The “Curl” cut is where the offensive player starts closer to the sideline or baseline and begins to cut towards the middle of the floor. The screener is set up near the laneline. The cutter sets their defender up by crossing the face of the screener, then proceeding to essentially run around the screener from the outside moving inward. The cutter will finish their cut moving towards the basket to finish with a layup or shot in front of the rim. It is important for the cutter to leave no space between themselves and the screener to let the defense through, causing the defender to follow in the offensive player’s footsteps and giving the offense room to finish the play.

When the defense goes underneath or ball-side on the screen, the offensive player should “Flare” cut. A flare cut is one where the offensive player cuts towards the sideline or wing for a perimeter shot.2 This happens as a result of the defensive player going on the opposite side of the screen as the cutter, attempting to prevent the curl or pop. It is the cutter’s responsibility to recognize this and flare cut, once again creating space between themselves and the defender. If done successfully, the cutter should have an open shot from the perimeter.

All of the above cuts can lead to successful opportunities for the offensive players when used correctly. “Pop” cuts are best used when the defender is successfully screened. Curl cuts are best used when the defender attempts to follow the footsteps of the offensive player. The flare cut is best used when the defender attempts to go ball-side. All cuts are best used with the mindset of creating space between the cutter and their defender and presenting themselves as a passing opportunity to the player with the ball. As long as this is kept in mind, it becomes easier for someone to be able to score without the ball, which is essential for any complete basketball player.

References

1Basketball Screen Plays. (n.d.). Retrieved February 28, 2016, from http://www.basketball-plays-and-tips.com/basketball-screen-plays.html

2Gels, J. A. (n.d.). Basketball Fundamentals - Setting Screens, Coach's Clipboard Basketball Coaching and Playbook. Retrieved February 28, 2016, from http://www.coachesclipboard.net/Screens.html

Secrets to Staying Young

Aging is simply what happens as our bodies grow old. Stress, diet, and exercise level certainly play a large role on how we appear to age and how our bodies handles the life changes. Yet, there are certain biological phenomenons which accelerate aging. These functions include glycation and over oxidation of cells. 1

While no one can altogether avoid aging, there is such a thing as an anti-aging diet, there are ways to improve your lifestyle, and there are anti-aging supplements which will help to slow this inevitable process.2

Anti-Aging Diet:

Herbs: Turmeric and garlic contain powerful anti-inflammatories and anti-oxidants which can diminish the aging process.

Berries: Berries contain antioxidants known as anthocyans which maintain muscle and help to prevent cancer.3

Kale, Swiss Chard, and Spinach: These green, leafy vegetables contain polythenals which hinder the aging process in addition to providing powerful health benefits for bones, eye health, and even are even proven to prevent cancer.4

Fish: Fish contains important omega 3 fatty acids which are anti-inflammatory and are proven to slow aging. Fish also contain Vitamin D and "astaxanthin."

Teas: Antioxidant-rich teas such as green tea, black tea, oolong tea, and white tea all contain polyphenols which protect cells from free radical damage.5

Foods which Lead to an Increase in Aging:

Sugar: Sugar promotes a process called glycation. Gylcation is the process which causes wrinkles and damages cells. Sugar is the top food which causes people to age quickly… and it is especially predominant in our

country where sugar is overly consumed.

Grains: Grains in America are not properly sprouted...they are refined. Thus, grains cause inflammation which lead to glycation which ultimately speed up the aging process.

Alcohol: While a glass of red wine for dinner may actually contain important health benefits, the heavy or even regular consumption of alcohol is anti-inflammatory and will cause the acceleration of the aging process.

Trans Fats: Trans fats promote inflammation and are known to cause heart disease, cancers, and premature aging.

Top 5 Supplements to Hinder the Aging Process:6

1. Omega 3 Fats

(Fish Oil, 1000 mg daily)

2. Green SuperFood Powder

(1 scoop daily)

3. Resveratrol

(250-500 mg daily)

4. Adaptogen Herbs: Holy Basil, Ginseng, Rhodiola

(500-1000 mg daily)

5. Co-Enzyme Q-10

(150 mg 2x daily)

Lifestyle Changes:

In order to truly slow the aging process, one must adapt a healthy lifestyle involving sleep, the anti-aging diet, and exercise. Sleep is one of the most important anti-aging aspects and it’s often overlooked. One should try to get a minimum of 8 hours of sleep per night.7 Exercise is also crucial in avoiding the aging process as exercise promotes detoxification, lubrication of joints, and improves cardiovascular function.

References:

How To Naturally Slow Aging... 15 Secrets - DrAxe.com. (n.d.). Retrieved February 28, 2016, from http://draxe.com/how-to-naturally-slow-aging/

Top 10 Anti-Aging Foods – Secrets of Staying Young. (2013). Retrieved February 28, 2016, from http://www.epyk.com/204/top-10-anti-aging-foods-secrets-of-staying-young/

COLLEGE COACH VS. NBA COACH WHO HAS MORE JOB SECURITY?

Is there a such thing as job security for National Basketball Association coaches? From how this season started with the firing of numerous coaches before the halfway point, some would answer this question with a BIG NO. Nowadays, coaches come and go no matter the success from the previous year. We live in a “what have you done for me lately” kind of world. Is that fair for coaches in the NBA?

For college coaches to be on the hot seat for not winning or winning enough is understandable since they have the luxury of selecting their team.2 Most coaches are not only great coaches but are also great at scouting talent. College coaches have the luxury of organizing a team that best fits their system and coaching style. But if there logic doesn’t work, college coaches can also be on the hot seat.

Via Google images

“This is a business” is one of the most used saying after firing is done in the professional ranks. Unlike, college coaches in the luxury they have when choosing a team that could possibly win together, there is more to creating a NBA team. A team’s budget is vital when looking at adding a player to the team. General Managers in the NBA have the task of putting together a team while the head coach have the task of making the pieces work as unit to achieve success.

In today’s NBA, it is the best player on the team vs. the head coach. If the best player doesn’t necessarily agree with the calls of the head coach, this could possibly cause the coach to be on the hot seat.1 One player that is known for vetoing the call from his coach is the great Lebron James. Earlier this year, David Blatt was fired from the Cleveland Cavs which is rumored that Lebron had something to do with this. The coaches in the NBA already are at a disadvantage considering that the players on the team make more money than the coach. These are professional players and not college players which means you have to deal with egos, big egos. College players for the most part are coachable and humble. Their plan and goal is to get the professional ranks. Having a bad attitude with their coach could prevent them from making it to the NBA.  

1Lancastrer, J. (2016 January 3). Why don’t college coaches typically achieve in the NBA? Retrieved from https://www.quora.com/Why-dont-college-coaches-typically-succeed-in-the-NBA

2Chase, C. (2015 February 19). 9 reasons college basketball is better than the NBA. Retrieved from http://ftw.usatoday.com/2015/02/college-basketball-better-than-nba-ncaa

Follow The Ball

We have spent a lot of time talking about the passing game in football, but there is another offensive component to football that can be just as devastating as the passing game:  the run game.  In its early years football was a running game and it’s most popular play was the Flying Wedge.  The Flying Wedge was a play where players interlocked arms and formed a V shape with the ball carrier following behind them.  This formation was soon outlawed and thanks to Walter Camp the concept of blocking was introduced and legalized.  Now there are as many philosophies on running the ball as there are for passing the ball.  Today we will focus on one of the most devastating schemes, the triple option.

Option offenses are based on giving the QB the option to keep the ball himself or hand it off to a running back based on what the defense is doing.  There are numerous ways one can run the option, but the most popular and famous is the triple option.  A typical triple option play involves the QB, FB, and a half-back.  Pat Dye, former Auburn coach, summed up option football pretty well when he said, “When you can eliminate one defender with a read and one with the pitch, if my numbers are right, that puts 11 on nine.1’”   The goal of the option is to force the defense to make a decision and then exploit that decision.  The height of popularity for the triple option was from the 1960’s to the 1990’s.  During this time, teams running some form of a triple option offense would win 11 National Championships in college football.1  

The triple option came into being during the 1940’s in the form of the T-formation.  Army and Notre Dame used this set to rule college football during the 40’s.  After WW2 Bud Wilkinson, OU head coach, would take the T and create the Split-T and use it to turn OU into a powerhouse.  Since this time every triple option has it’s roots in the Split-T.  The most famous triple option offense is the Wishbone.  The Wishbone was invented by Emory Bellard at the University of Texas in 19682 and it quickly became the offense of choice for teams that wanted to run the ball.  The Wishbone has been used by football teams on all levels and has had a devastating effect on the game of football.  The Wishbone formation makes use of the basic triple option principles, but moves the half backs into a split formation behind the full back.  A typical triple option play would look like this:

1. The QB takes the snap and if they don’t pick up the FB he gives it to him.
2. If the defense picks up the FB, the QB keeps the ball and moves down the line of scrimmage.  The play-side defensive end is left unblocked on purpose.  If he attacks the QB, the QB will pitch the ball to the half back.
3. If the defensive end comes up the field and attacks the pitch-man, the QB turns up the field and runs with the ball.

As you can see from the above play the wishbone, triple option is a very simple but devastating play.

OU averaged 472 yards rushing during the 1971 season and twice scored over 50 points in a game while using the wishbone.

Today the wishbone has morphed into what has been termed the Flexbone.  The Air force Academy and Rice University are the two places that the flexbone was developed and rose to prominence.  In the Flexbone the half backs move from the backfield into a wing back position.  It uses motion and a balance between the run and pass to be effective.  By splitting the half backs out you force the defense to respect the vertical passing threat that they now represent.3  The base Flexbone formation looks like this:

The triple option works the same way just with the added element of motion by the wingbacks(A,Z).  Recently, Georgia Tech and the Naval Academy have used the Flexbone to achieve success.  Both of these schools are small for  Division I schools and have very tough admissions standards.  Their coaches have found a scheme that has made it possible for them to compete and be competitive without having a team full of blue-chip recruits.

Much like the passing game the run game has changed a great deal over the course of time and coaches have continued to innovate and find ways to exploit the defense.  The triple option much like the Air Raid has leveled the playing field.  The triple option is not a gimmick but a deadly offensive philosophy that has stood the test of time.

References
¹History of Option Football - the beginning. (2009). Retrieved February 28, 2016, from http://compusportsmedia.com/the-history-of-option-football-the-beginning/

²American Football Monthly - Triple Option Means Triple Threat. (n.d.). Retrieved February 28, 2016, from http://www.americanfootballmonthly.com/Arena/NS_Magazine/Current/clinic01.h

³Inside the Clemson Offense: The Wishbone to the Inverted Wishbone. (2011). Retrieved February 28, 2016, from http://www.shakinthesouthland.com/2011/7/11/2265209/inside-the-clemson-offense-the-wishbone-to-the-inverted-wishbone

⁴Football is Life: The Flexbone Offense-Philosophy, Myths and Things to Consider. (n.d.). Retrieved February 28, 2016, from http://footballislifeblog.blogspot.com/2014/11/the-flexbone-offense-philosophy-myths.html