Philly, get your napkins ready!

The Best Vegan Cheesesteak in Philly contest returns for a fourth year this Friday, March 10. Online voting will be officially launched at noon by Christina Pirello and Pat's Steaks' Frank Olivieri, Jr., and will continue till noon on March 20. The final judging event will be held on March 23 at the Ethical Society at 6 p.m.

Contest fans know that first-year winner Blackbird was 'Best'ed in 2015 by Royal Tavern, surging back in 2016 to retake the crown. This year promises more drama: In addition to more than two dozen regular competitors, the current champ will face several newcomers including Wiz Kid in the new Whole Foods - the vegan cheesesteak created by Rich Landau, vegan-dining superstar... and one-time boss of Blackbird's Mark Mebus.

Pass the popcorn!

Among other newcomers this year will be sandwich stalwarts Campo's Deli, whose stadium franchise took heat over a "vegan cheesesteak" with no vegan cheese and only nonvegan rolls on hand. It's terrific that more spots are providing vegan cheeses with their vegan meat, but many cheesesteak lovers may not be aware that many hoagie-style rolls contain dough conditioners that are commonly animal-derived. For nonvegan cheesesteaks, of course, it's a wash; for ours, it's, er, unwashed. (Venues with nonvegan bread can be nominees but all finalist sandwiches must use vegan rolls.)

Campo's did step up after the ballpark bean-ball and now offers at its main location (2nd and Market) a fully vegan cheesesteak,and a very tasty one, on a vegan roll (with hopeful signs but nothing definite yet for the stadium franchise). Like many vegan-curious traditional outlets, this place looked for and found a growing number of Philly-area bakeries now offering all-vegan rolls. Here's a quick list of some of the most popular, courtesy of a local vegan-roll connoisseur:

Baker Street Bread Co. (215-248-2500) Cacia's Bakery (215-334-1340) Four Worlds Bakery (215-967-1458) Metropolitan (215-854-0729) Philly Bread (339-788-8599) Sarcones Bakery (215-922-0445)

If a vegan cheesesteak eater who knows a venue newly offering a vegan cheesesteak, or you are that venue, be sure to tip me to it here. New sandwiches can be added after voting starts but must be on the regular menu by Tuesday March 14 to qualify.

Check this space for complete contest details Friday!

Originally posted here:

Vegan cheesesteak contest is around the corner - Philly.com (blog)

I'd be lying if I told you I didn't want you to go vegetarian or vegan. Compassion and love for animals was a big part of my reason for doing so. I've put together some interesting facts in this week's column for you to read over.

>> Studies show that a plant based diet increases the body's metabolism, causing the body to burn calories up to 16 percent faster than the body would on a meat-based diet for at least the first three hours after meals.

>> A number of researchers argue that while the human body is capable of digesting meat, our bodies are actually designed to be herbivores. For example, the human molars are similar to those of an herbivore, flat and blunt, which make them good for grinding, not tearing.

>> The first Vegetarian Society was formed in England in 1847. The society's goal was to teach people that it is possible to be healthy without eating meat.

>> In 2012, the Los Angeles city council unanimously approved a resolution that all Mondays will be meatless. The measure is part of an international campaign to reduce the consumption of meat for health and environmental reason.

>> There are several types of vegetarians. The strictest type is vegans. Vegans avoid not only meat but also all animal products. There is a debate within the vegan community about whether honey is appropriate for a vegan diet. For example, the Vegan Society and the American Vegan Society do not consider honey appropriate because it comes from an animal.

>> Several researchers argue that a vegetarian diet can feed more people than a meat-based diet. For example, approximately 20,000 pounds of potatoes can be grown on one acre of land. Comparatively, only around 165 pounds of beef can be produced on 1 acre of land.

>> A fruitarian is a type of vegetarian in which a person eats just fruits, nuts, seeds and other plant material that can be harvested without killing the plant.

>> Approximately 25 gallons of water are needed to produce 1 pound of wheat. Around 2,500 gallons of water are needed to produce 1 pound of meat. Many vegetarians argue that more people eating a meat-free diet would lower the strain that meat production puts on the environment.

>> A British study revealed that a child's IQ could help predict his or her chance for becoming a vegetarian. The higher the IQ, the more likely the child will become a vegetarian.

>> The American Dietetic Association concludes that a vegetarian or vegan diet is healthier than one that includes meat. The association notes vegetarians have lower body mass index, lower rates of death from ischemic heart disease, lower blood cholesterol levels, lower blood pressure, lower rates of hypertension, type 2 diabetes, and less prostate and colon cancer.

>> Vegetarians have only slightly lower protein intake than those with a meat diet. Various studies around the world confirm that vegetarian diets provide enough protein if they include a variety of plant sources.

>> People become vegetarians for several reasons, including ethical, health, political, environmental, cultural, aesthetic and economic concerns.

>> An ovo-vegetarian will eat eggs but not other dairy products.

>> A lacto-vegetarian will eat dairy products but not eggs.

>> An ovo-lacto vegetarian diet includes both eggs and diary products.

>> The only vegetables with all eight types of essential amino acids in sufficient amounts are lupin beans, soy, hemp seed, chia seed, amaranth, buckwheat and quinoa. However, the essential amino acids can be achieved by eating other vegetables if they are in a variety.

>> Vegetarianism is still required for yogis in Hatha Yoga and Bhakti Yoga. Eating meat is said to lead to ignorance, sloth and an undesirable mental state known as tamas. A vegetarian diet, on the other hand, leads to sattvic qualities that are associated with spiritual progress.

>> Benjamin Franklin was an early American vegetarian (though he later became a meat-eater again). He introduced tofu to America in 1770.

>> While vegetarian diets tend to be lower in calories and higher in fiber (which makes a person feel more full), some vegetarian diets can cause higher caloric intake than a meat diet if they include a lot of cheese and nuts.

Kellie McKinney, MS, is an exercise physiologist and the co-founder of Two Nutrition Nuts.

See original here:

Kellie McKinney: Vegan, vegetarian diets linked to many benefits - Huntington Herald Dispatch

Local food markets can be a vegan paradise (Picture: Getty)

Whilst finding vegan options in other locations might be more tricky it is far from impossible.

Going on holiday or travelling as a vegan does not need to be difficult.

As a vegan you are probably used to planning ahead and doing research thats all part of the fun. And if you want to eat good vegan food on holiday, you will definitely have to do your research.

Here are some tips if youre worried about maintaining your vegan diet while travelling or just going on holiday.

This might seem like a no-brainer but although you might want to go on a sun-kissed safari across Kenya remember that food options might be limited.

If you have your heart set on a specific location you can do more research and plan ahead there will always be ways you can minimise any issues.

But if you are looking for somewhere that being vegan will be easier consider locations like India where vegetarian restaurants are common, Turin (the worlds first self-declared vegetarian city) or Berlin home of the original vegan doner kebab.

Check out Veggie Visafor great tips on travelling as a vegan and information on various locations.

Vegan Wanderlust has vegan foods featured from every country in the world showing that there really can be options everywhere.

Being vegan in most UK cities is now fairly easy but go off the beaten track or travel abroad and you may be stuck for food choices.

Websites like Happy Cow and Veggie Visa are an essential.

My tip is to use Instagram using hashtags such as #vegancopenhagen or #veganparis and you will find recommendations from other travellers and locals.

Local food or travel blogs are always worth a look.

Sure, it is polite to know how to say please and thank you but first in my list of lingo to master is always all the various ways of saying I am vegan that I might need.

Remember that in some countries veganism isnt fully understood so its important to also learn how to say no meat, fish, dairy or other animal products.

Its also worth learning key words like egg, milk and honey for scanning ingredients on packets and menus.

Sometimes staff will not understand what veganism is. So if you are faced with a negative response dont give up immediately.

Find out what vegetarian options they have and then see if they can be done without whatever ingredients do not make them vegan.

Ive said it before and Ill say it again. This is a vegan commandment and should apply in ALL situations.

If you dont do this and you get hungry, so be it on your head. Or that of anyone you happen to be travelling with nobody likes a hangry vegan.

Not only are snacks great for plane, train or bus rides but a few spare cereal bars or dried fruit will be your saviour when other options are limited.

This means that you can store snacks (see above) and make your own meals using all the interesting foods you can find in local shops and markets.

It also makes things cheaper than eating out all the time.

One of my favourite holiday activities is exploring local supermarkets and markets. The abundance of weird and wonderful produce lining the shelves can be mesmerising.

However playing a game of chance on something unidentifiable isnt so fun as a vegan so be sure to know key words to be able to decipher the packets.

Fresh food markets are likely to present you with delightful fruit and veg that tastes like heaven and which you may never have had before.

Stock up for picnic goodies or snacks or to prepare back at your apartment.

Deciphering foodstuffs is one thing but toiletries and beauty products is another thing so it is best to pack as many of those as you can to last you.

Be aware that in some countries like China it is mandatory for companies to test on animals.

If you are going on a longer trip do research on where there might be health stores or brands available that you already use.

Experiencing another culture should be exciting and present you with new opportunities particularly in eating. Find out what the local delicacies are and whether any are or can be vegan.

In West Africa and South America I have been pleasantly surprised by the abundance of bean and lentil dishes available.

In China I was excited to find pure vegan menus with plenty of mock meats at Buddhist temples and cafes.

It wont always be really easy and there will be times when your only option is a bunch of grass. Maybe some bread and roasted vegetables.

Do not be complacent if you are visiting countries that are very touristy and presume that they will have vegan options.

Even popular spots like the Canary Islands can be tricky.

If you do have a bad food experience make sure it does not affect how much you enjoy your holiday.

In countries outside of the UK eating meat is sometimes the easiest and cheapest option for locals.

Issues such as animal rights, the environment and health may not be on their radar.

In many countries I have visited I have been disturbed by the meat and fish markets, and even by so-called pet shops with atrocious conditions for the animals.

If you know that sections of markets are dedicated to meat and fish, give them a wide berth.

There's a beach in Thailand filled with friendly monkeys

BrewDog is planning to open a hotel with beer-filled hot tubs

New Zealand will pay for your holiday if you agree to having a job interview there

If you find something vegan somewhere it is possible that those selling it will know of other vegan options.

Ask the staff or even other people dining there if they know anywhere else.

Ive done this and soon gone from having no options to having too many to choose from!

If you have a good or bad experience somewhere it is important that you share it so other travellers or holiday-goers are aware of options.

Sites like Happy Cow and Trip Advisor rely on people sharing their experiences.

Instagram and Tweet with relevant hashtags so that others can find them when they are doing their research.

MORE: Vegan recipe video: Heres how to make sweet potato cakes

MORE: Ben & Jerrys just sneakily launched two new vegan flavours made with almond milk

Metro Blogs is a place for opinions. These opinions belong to the author and are not necessarily shared by Metro.

Excerpt from:

12 things you need to know as a travelling vegan - Metro

Penn Badgley and Domino Kirke celebrated their wedding with a low-key yet stunning ceremony, and a beautiful cake to match.

The Gossip Girl alum and singersister toGirls starJemima Kirkeand Mozart in the Jungles Lola Kirkewere married in a small courthouse on Monday, followed by an intimate reception at Maison-May restaurant in Brooklyn. Kirke shared photos of the magical day on Instagram, starting with a shotof herself lookinginto her grooms eyes captioned, Married .

She followed up with asnap of their four-tier cake created byEmily Lael Aumiller of Lael Cakes.An organic, vegan, and gluten-free orange blossom cake layered with chocolate icing and cacao nibs, covered with lavender icing only seemed fitting for a wedding cake as unique and stunning as Domino Kirke, Aumiller tells PEOPLE.

The baker, who shares her techniques in her cookbook, Pure Artistry, used amarbled rosewater fondant to cover the bottom tier and then topped it with three more semi-naked cakes. This custom creation combined Dominos love of naked cakes with lush fruit, floral notes such as orange blossom, lavender and rosewater and the delicacy of our marbled designs, she said.

RELATED:The Ultimate Celebrity WeddingCakes

Aumiller finished the completely unusual, stunning look by decorating with fresh kumquats, brown turkeyfigs and blackberries.

Thank you for the vegan, gluten free magic that was our wedding cake, wrote Kirke, tagging theBrooklyn-based bakery.

The musician wore a long sleeve lace dress and held an assortment of flowers fromFox Fodder Farm, who also providedan explosive spring of florals forthereception.

For more celebrity food news, follow People Food on Facebook.

Friends and family also postedglimpses into their big day on Instagram. When someone gets married in a courthouse, its really an open invitation to everyone but the beautiful bride to explore all that fashion has to offer. Here, I try a look simply called Pants, as Cassius goes for That Dude from #incubus and Jemima experiments with Off to Therapy! Lola captioned a family photo from the courthouse. Congratulations @dominokirke. We love you.

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Check Out Penn Badgley and Domino Kirke's 'Completely Unusual' Vegan Wedding Cake - PEOPLE.com

You have become passionate about the cause to the point of dogma. You will not tolerate any opposing view. Composite: Getty

When you told me you had decided to become avegan, I was worried. Youhad always been afussy eater and I feared that, with such a limited diet, you wouldnt get the nutrition you needed.

But you were over 18, so it was yourchoice. In addition, you did begin to eat more fruit and vegetables and tried to include the right food and supplements in your diet, so I was, at least partly, appeased.

You said your motivation was animal welfare and the environmental damage caused by agriculture. Fairenough.

With a younger child and a full-time job, I found it a challenge to research and cook meals for you, but I took it onboard. And when you left home for university, I made sure the car was packed with homemade vegan soup foryour freezer.

But it is not enough for you that Iaccommodate your choice. As you have explained many times, for you, veganism is not just about what you eat its a lifestyle. You have watched all the pro-vegan documentaries, read mountains of information on the internet and can effortlessly reel off thesoundbites. You have become passionate about thecause to the pointof dogma. You will not tolerate any opposing view. Crucially, you can no longer respect anyone who is not persuaded to go vegan. And that means me.

I am open to at least some of your arguments and have made changes tomy diet on account of information you have passed on to me about farmed animals. But, as a middle-aged woman, my choices in life are narrowing and will continue to narrow. I have no intention of limiting those choices further by going vegan. In your eyes, that just makes me selfish.

When we meet, I take you to vegan restaurants and embrace the choices available. I send you vegan recipes andseek out vegan chocolate for you in the supermarket. I know that you appreciate my efforts, but I also know that I will always fall short. I have stopped even trying to explain my reasons for not going vegan as it just ends up with both of us getting upset.

There is an uncomfortable contradiction for mein all of this I have brought you up to be astrong, powerful, compassionate young woman. I would expect you to be passionate about what you believe in. I have taught you that tolerance is vital, but that there is a point when a line is crossed and certain behaviour cannot be tolerated. So I really can understand, in part, your attitude.

But I cant tell you how hard it is to live with the knowledge that my own daughter is sickened by me. It is so important to me to feel worthy of yourrespect.

I hope that, in time and with maturity, dogma may give way to amore open attitude. But my fear is that, while you may mellow in how outspoken you are about veganism, your revulsion of me will remain vivid. And I will just have to live with that.

Anonymous

We will pay 25 for every Letter to (please write about 600-700 words), Playlist, Snapshot or We Love to Eat we publish. Write to Family Life, The Guardian, Kings Place, 90 York Way, London N1 9GU or email family@theguardian.com. Please include your address and phone number. We are only able to reply to those whose contributions we are going to use

Originally posted here:

A letter to My daughter, who hates me for not being vegan - The Guardian

SPOKANE, Wash. Fit and trim, Ned McNamara uses a gentle voice while naming yoga poses for a midday class he teaches at the Spokane Valley YMCA.

Wearing black-rimmed glasses, a black T-shirt and athletic pants, McNamara appears much younger than his 69 years. He holds the yoga poses with ease but stops on occasion to check postures among his 18 students, a mix of men and women of various ages.

Let gravity be your friend, he told a recent class, as relaxing music played in the darkened studio. Continuing to breath, out through the nose a cleansing, centering breath.

A certified personal trainer, McNamara could be described as the epitome of active retiree. He teaches yoga and fitness classes for the YMCA and the ACT 2 program of Community Colleges of Spokane, volunteers for search and rescue activities, and teaches rescue skills.

Hes also a runner, swimmer, former triathlete, and operator of a home-based business, NrG Fitness.

And just over a year ago, he had quadruple bypass surgery.

With me, it was hereditary; it wasnt my diet or fitness level, said McNamara, who had noticed symptoms such as shortness of breath in the preceding months.

Both my parents died of heart attacks. I never had a heart attack, and my heart wasnt damaged, but the major arteries were 95 percent-plus blocked. I was on the edge of having a major heart attack. I was (a) walking dead guy.

McNamara said he at first mistook tightening and burning in the chest as a sign hed let his own fitness slip and needed to work out more.

The danger didnt click until he had coffee with a friend, one of his students, and that friends wife, a doctor. Upon hearing McNamara describe his symptoms, they immediately helped him book an appointment with Spokane heart experts.

Here I am in Spokane, one of the heart centers of the world, so I ended up with the absolute best doctors at Sacred Heart because of people in my class, he said. I got right in when they scheduled the stress test.

Actually, I had the symptoms for about nine months. I got chided a little bit by doctors who said, What would you think if you found someone in the backcountry who described these symptoms?

After his surgery Sept. 2, 2015, doctors by the following Oct. 26 granted him 100 percent return to doing full cardiovascular workouts.

Ive gone back to climbing mountains, teaching, doing all the cardio work I did before, he said.

McNamara and his wife Catherine, 69, deliberately chose Spokane in 2013 to move from Colorado for their retirement years, in part because of this regions lower cost-of-living and outdoor activities, he said. He also likes to ski and has season passes at 49 Degrees North.

He said Spokane even reminds him somewhat of New England, where the U.S. Air Force veteran was raised in a little town near Plymouth, Massachusetts. His career took him across the U.S. and internationally, so he traveled frequently, but he always found time for regular workouts.

I only stayed (at) places where I could run, he said. Ive always taken care of myself; never been out of shape.

After moving to Spokane, McNamara saw a booth for Spokane County Sheriffs Office volunteers at the Bighorn Outdoor Adventure Show. At first, he helped with sheriff incident responses, until he joined the volunteer-based Spokane County Search and Rescue (SAR) three years ago.

McNamara is now SAR council president and serves on three separate teams its swift water rescue, mountain rescue, and Inland Northwest Search and Rescue specializing in mountain and technical rope rescues (formerly Spokane Mountaineers).

Among volunteer search and rescue missions so far, he participated in a search for an autistic child who disappeared at night in the South Hill area. Another call sent him and searchers looking for an older man with dementia in Spokane. Both resulted in individuals found safely.

Additionally, McNamara volunteers as an instructor for the search and rescue groups academy, teaching skills ranging from building survival shelters to navigation. He also volunteers at church, Valley Real Life, as acting director of security.

While living in Colorado, McNamara completed several triathlons, and thats when people first began asking him for fitness advice. Ten years ago, he became a certified personal trainer after completing requirements of the American Council on Exercise.

In part, his yoga focus began on a business trip. At an airport gift store, he bought a yoga book, but it sat unread for months. Later, he saw a newspaper ad for a yoga class in his hometown.

I went, and I loved it, McNamara said. He decided to include yoga for opening a home fitness studio in Colorado, so he worked a few years to gain YogaFit certification.

I have a passion for it, he said. If a doctor told me I could only do one thing to take care of myself, it would be yoga, no question.

With yoga, its a strengthening process. Its all about breathing and breath-as-life energy. Youre providing your body with a lot of oxygen, and you gain a lot more range of motion and flexibility. I teach Ashtanga yoga; it flows and youre constantly connecting dots.

Yoga also provides a very calming experience, he said.

It allows people to totally relax and decompress, and a person will sleep better, McNamara said. Stress is a killer. The deeper a person becomes in the yoga discipline, with breathing and stretching, that goes away.

Providing fitness training isnt high-paying, McNamara said, but thats not why he does it. He described his reward as coming from seeing transition and growth in clients.

After the recent yoga class, McNamara chatted with several people heading out. He enjoys that too.

I love people, he said. If you genuinely care for people, it comes back to you tenfold.

Continued here:

Living large after heart surgery - MyAJC

MADONNA has given fans a glimpse at her adopted twins playing piano together, as she passes on her love of music to the adorable youngsters.

The singer, 58, recently welcomedlittle Stella and Esther Mwale, originally from Malawi, into her family, and theyre taking after her already.

Instagram

Sharing a short clip of them on the piano together,the pair smile happily as they bang their hands down on the keys.

Madge wrote: Saturday Jam! Awesome!

She then followed it with a snap of them relaxing on the grass outside together, clearly tired out from the activities.

While the singer herself is pictured laid out, the twins are sat beside her chatting.

Instagram / Madonna

Instagram

She wrote: Beverly Hillbillies!

Madonna has been keeping fans up to date with her kids development in their first fewweeks with their new family.

Just days ago, she shared a snap of them all enjoying a pyjama party together.

The little girls were all smiles as they sat on the knees of their big sister Mercy James and big brother David Banda, with the Like A Virgin singers other children Rocco and Lourdes absent from the shot.

Mercy, who Madonna adopted in 2009, flashed a cheeky grin as she cuddled her little sister while David, brought into the showbiz brood three years earlier, mimicked her pose cradling the other twin.

Giving her fans an insight into her childrens happy night in, Madge captioned the shot with the words: Pajama Game on , and four Emoji faces crying with laughter.

She followed up with: The revolution of love starts at home.

Mum-of-six Madonna then followed with a throwback shot, also posted to her page, which showed her in Africa kneeling on the floor.

Her two twin girls could be seen playing in the background and she confessed: Already missing this beautiful place!

The warm heart of Africa.

The proud parent has been flooding her account with new snaps showing the adorable sisters.

Instagram

The snap shows the adorable youngsters smiling next to each other with big bows round their heads.

Madonna wrote: Todays Blessing brought to you by Adidas!

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220

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Madonna shares video of her adopted twins playing piano together before relaxing on the grass outside in adorable ... - The Sun

Game. Changer.

Many highly sensitive people (HSP) walk around in a perpetual state of exhaustion. You have a nervous system that is wired differently, and a brain that seems to miss a filter and living in a society that feeds you with information 24/7.

By the end of the day, you are looking for that hole in the ground you wished you could crawl into and never come out again.

THIS Type Of Person Is The Most Sleep Deprived, Says Science

Ive been on this self-care journey for a while now. Most of the time I dont even like the term self-care. It seems that we just forgot common sense and because of that, we need a word to affirm to ourselves and others that we are not just being selfish because we are choosing to do something just for us.

But that is just a side note. As for the self-care journey, meditation, yoga, spa days, walking in nature, relaxing music, and alone time are all great self-care practices that Ive been experimenting with and implementing since my last burnout.

But, if you ask me, what the number 1 thing is every HSP needs to start with when in a state of where is my hole in the ground, I will always say: SLEEP MORE!

I believe that this is an advice that every person should take. But if you are highly sensitive, you need even more sleep than others.

When your nervous system is a state of constant alert, your brain will feel fried by the end of the day. Sometimes, it occurs even at the beginning of the day.

It is no surprise that being highly sensitive increases your chances of experiencing burn out at least once during your lifetime. And sleep helps decompress and revitalize your nervous system. This is not a luxury item on a one day I will list. This is a necessity.

Seeking for a solution for my exhaustion outside of myself, as we all tend to do when we first start on our healing journey, I went to see an acupuncturist a few years ago.

After patiently listening to my story (the 2 toddlers keeping me up all night story), she just looked at me and said: Well, I have the solution for you. For 2 whole weeks, I want you to be in bed by 8 p.m. and you are not allowed to get out of bed until you feel rested. If you then feel that you still need my help, you come back.

Within one week I was up and running again. I couldnt believe that it could be that simple! I enjoyed the sleeping so much that I did do the 2 weeks. And from there on, I never ever forgot to prioritize sleep in my life.

When I work with clients in creating self-care practices, I now always start with sleep. You can meditate all you want, but if you are sleep deprived, you are probably falling asleep by your third mantra.

What really amazes me is that when I give this advice, it creates a lot of resistance.

15 Struggles Only Those Of Us With Insomnia Will EVER Understand

Being an adult seems to imply that you stay up late (there is also a fear of missing out hidden somewhere in there) and that you dont need as much sleep as a child.

Although this IS true, you dont need as much sleep as your children, you, as a highly sensitive person, do need more sleep that the non-highly sensitive person.

I am not asking you to be in bed by 8 p.m every day, an hour earlier than you normally would go to bed, is already 7 more hours of sleep booked in one week.

Commit for 2 weeks on going to bed 1 hour earlier than you normally do. For you to do so start decompressing at least 2 hours before you really want to go to sleep. This means no type of stimulation that impairs the production of melatonin, which plays a key role in regulating your sleep cycle.

I am talking about smartphones, iPads, television, computers, and more. Our bodies have not evolved to handle this much artificial light in the evening. You can read before bed but use a small reading lamp.

When you feel that youve caught up on sleep, do everything you can to maintain this foundational self-care habit.

Set up boundaries for yourself. Create your life around getting enough sleep. Dont go without less than 8 hours for more than 2 nights in a row. Believe me, your nervous system will thank you!

Getting enough sleep helps you create a sturdy foundation for not only creating other habits that fit your sensitive needs but also for creating a life that is energized and purposeful!

This guest article originally appeared on YourTango.com: The #1 Self-Care Practice For Highly Sensitive People.

Continued here:

Could Highly Sensitive People Need More Sleep than Others? - PsychCentral.com (blog)

Posted March 05, 2017 13:55:48

In the world of elite sport, athletes are always looking for that special something that can help them gain a winning edge over their opponents and cope with extreme pressure.

Mindfulness and meditation techniques have been around for centuries, but increasingly some of Australia's high-profile athletes are using the tools to help them deal with life on and off the playing field..

Sydney Swans assistant coach Brett Kirk was one of sport's fearless competitors during his playing career with the AFL club.

But his ferocity on the field belies his thoughtfulness off it, and he believes it was his daily meditation practice that helped him reach the pinnacle of the sport.

"It gives you great clarity. Footy is like life. It is a game of crazy chaos," he said.

Kirk said he started practising mindfulness and meditation while at the Swans in his early 20s following the death of a close mate.

"Like a lot of young men you get tipped upside down and turned inside out and I didn't really know which was up," he said.

"I found it was really comforting for me and also allowed me to deal with some anger and different other stuff that was going on inside me."

Up and coming Australian cricketer Cam Bancroft's journey to meditation was similar.

"I know that at times I have got some personality traits of being really intense, being really focused," he said.

"And while they are strengths of mine being able to tailor that back to a really relaxed, passive approach is something that I have had to learn and develop."

Bancroft's Perth Scorchers coach and former Australian opening batsman Justin Langer describes his meditation routine as the most important part of his day.

And now at the age of just 24 Bancroft has become a meditation teacher.

"I think it is a really important part of your life. It's amazing what you can come to in your own mind when you have a really passive attitude in the way you think," the West Australian batsman said

Sandy Gordon, an associate professor at the University of Western Australia's School of Sport Science Exercise and Heath, said research showed there were countless benefits to athletes who practised mindfulness and meditation including stress and anxiety reduction, and greater creativity.

He cited the brain's ability to adapt as a key factor.

"The neuroplasticity in our brain has been recognised as promoting greatest well-being of all in terms of forgiveness, self compassion, enhancing performance of people in leadership positions in highly volatile circumstances," he said.

"So there's quite a robust literature now on the benefits of mindful practices."

Kirk said athletes were using meditation in the same way they had embraced yoga and ice-baths in the past.

"I can understand why as a coach you are now looking at why there are fluctuations in individual and team performances," he said.

"I actually find If I don't do it from day to day it is like brushing your teeth. I actually feel a bit furry. I feel like I'm missing something," he added.

Topics: sport, meditation-and-prayer, wa

More here:

Mindfulness, meditation helping elite athletes on and off the field - ABC Online

For the past three years, Youth First has been providing Dialectical Behavioral Training (DBT) to its social workers. The concepts of mindfulness and meditation, which are part of DBT, were new to me.

We are busy people with lots of responsibilities. Most of us rarely take time for ourselves or our relationships.

The concepts of mindfulness and meditation can be intimidating. After practicing DBT skills, however, I clearly see the benefits and how it can help you feel more peaceful and in control.

Mindfulness involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them. Unfortunately, our society is prone to making judgments.

Our brains move from topic to topic. We ignore and push feelings away. We find it difficult to focus and concentrate. Learning how to be mindful and in the moment can reduce the stress in your life, improve relationships, and help sharpen your concentration and focus.

One way to begin a mindfulness practice is to find a quiet place, sit in a chair or on the floor, take a few deep breaths, close your eyes and begin to focus on your breath for two minutes. It sounds easy, but you may find your mind wandering. If this happens, simply return your thoughts back to your breath.

Practice this daily and gradually work up to 10 minutes. Relax and let your body and mind work together.

According to the website Greater Good (http://greatergood.berkeley.edu/topic/mindfulness/definition), mindfulness is defined as maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.

Some of the potential benefits of mindfulness listed in this article include the following:

Mindfulness is good for our bodies. Practicing mindfulness and meditation boosts our immune systems ability to fight off illness.

Mindfulness is good for our minds. Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress.

Mindfulness helps us focus. Studies suggest that mindfulness helps us tune out distractions and improves our memory and attention skills.

Mindfulness enhances relationships. It helps people feel more accepting of and closer to one another.

Mindfulness is good for parents and parents-to-be. Studies suggest it may reduce pregnancy-related anxiety, stress, and depression in expectant parents.

Mindfulness helps schools. Theres scientific evidence that teaching mindfulness in the classroom reduces behavior problems and aggression among students and improves their happiness levels and ability to pay attention.

Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their general quality of life. It also helps mental health professionals by reducing negative emotions and anxiety and increasing their positive emotions and feelings of self-compassion.

Mindfulness helps veterans. Studies suggest it can reduce the symptoms of post-traumatic stress disorder (PTSD) in the aftermath of war.

Mindfulness fights obesity. Practicing mindful eating encourages healthier eating habits, helps people lose weight, and helps them savor the food they eat.

Instead of worrying about what may happen, try mindfulness and meditation and be fully present. You will be amazed at how quickly your stress levels decrease.

This column is contributed by Katherine Baker, LCSW, school social worker for Youth First, Inc., a local nonprofit dedicated to strengthening youth and families. Youth First provides 38 Masters level social workers to 56 schools in seven southwestern Indiana counties. Over 60,000 youth and families per year are served by Youth Firsts school social work and afterschool programs that prevent substance abuse, promote healthy behaviors, and maximize student success. To learn more about Youth First, visit http://www.youthfirstinc.org or call 812-421-8336.

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Mindfulness and meditation - Washington Times Herald