Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Total Force Fitness
Perfectionists are driven to do well. And if you’re one yourself, you may have found that it’s easy to lose sight of the big picture. Perfectionism is a problem when you can’t accept your mistakes, and you either miss chances to fix things or miss other more important opportunities. But being a perfectionist isn’t entirely bad, if accepting mistakes as you aim high is part of what you do.
Taking a test can be a “perfect” example of how to accept that you’ll occasionally make mistakes while still striving for excellence. Let’s say you scored 99% on a test. If your inner critic gets caught up in the 1% you missed, you might lose sight of where you need improvement. Try acknowledging the mistake, trust you’ve learned from it, and focus on what is most important as you move forward.
Don’t let your critical, perfectionist inner voice cause you to lose focus on what you need to succeed. It’s easy to get stuck on what you can’t control, such as the past or thoughts of the future. Perfectionism is a problem when it affects everything you do and becomes core to who you are. If your self-worth is caught up so much in being perfect, failures can feel catastrophic. If everything you do feels like a reflection of your character, the stakes are high!
Remember: Let your actions be what you do, not who you are. Don’t take failures personally; instead, trust them as learning opportunities for how to approach future events.
Healthy perfectionism is striving for your best performance by doing everything in your power to make it happen. Have high standards, accept imperfections, and enjoy (realistically) better performances.
March is National Nutrition Month®, and this year’s theme is “Bite into a Healthy Lifestyle.” Sponsored by the Academy of Nutrition and Dietetics, this month-long nutrition education campaign focuses on showing you how to make informed food choices and promoting healthy eating and physical activity patterns to help you maintain a healthy weight, reduce your risk of chronic disease, and support your overall health. Be sure to check out their resources on food and health, and visit HPRC’s ABCs of Nutrition section too.
Fruits and vegetables provide many essential nutrients that benefit health and reduce risk of disease. Juicing provides an easy, convenient way to get more fruits and vegetables into your diet. However, most countertop juicers extract the juices from fruits and vegetables but leave behind the skin and pulp—where most of the performance-enhancing nutrients and fiber are found. To get the most from your fruits and vegetables, add the leftover skin, pulp, and fiber to other foods such as muffins, breads, or pasta sauces so you don’t miss out on the benefits they provide.
Juices that are mostly fruit-based provide concentrated sources of carbohydrates (“carbs”)—great for when your carb needs are high, such as before or after working out. However, drinking high-carb juices at other times of day can cause your blood sugar to “spike,” setting you up for a “crash” later on. Vegetable-based juices offer an appealing, lower-carb alternative, especially for the veggie-hater. In particular, juices from vegetables such as beets, carrots, and celery that are high in nitrates can naturally increase blood flow and reduce blood pressure—real performance-enhancers. If the flavor of vegetable-based juices doesn’t appeal to you, try adding a small amount of fruit to provide a touch of sweetness without too many carbs. And you can add low-fat yogurt or tofu for a protein boost.
Juicing is a great way to use up fresh fruits and vegetables that are a bit past their prime, reducing waste and saving you money. That’s important because juicers can be expensive, ranging in price from $50 to over $1000! A good-quality blender probably costs less than many juicers, doesn’t remove beneficial fiber, and might offer more versatility.
Keep in mind that fresh, unpasteurized juices can be a food-safety hazard. Harmful bacteria on your hands and on the surfaces of fresh fruits and vegetables can cause diarrhea, vomiting, and in some cases severe dehydration or other health problems. Thoroughly wash your hands, fruits, and vegetables before making fresh juices, and clean juicer parts with hot, soapy water when finished. Drink fresh juices the same day you make them and freeze leftovers in ice-cube trays to add to smoothies or thaw and drink another day.
Whether you get your fruits and vegetables in a glass or on a plate, make sure you’re getting enough for optimal performance.
Mindfulness meditation is a mind-body practice that focuses on awareness and acceptance of the present moment. It’s a great tool to sharpen your concentration, deal with tough emotions such as anxiety and stress, and even give you physical benefits such as lowered blood pressure. Not sure how to do it? HPRC’s “A mindfulness meditation primer” describes what mindfulness meditation is and how to go about it, with an mp3 audio that takes you through five minutes of guided practice to get you started.
To have a healthy, long-term romantic relationship, you might find that you need to cool it with old patterns. Use these ICED tips to make sure your relationship holds up over time.
Identity: It’s easy to lose yourself in relationships. You may feel subtle (or not-so-subtle) pressure to be more like the other person and enjoy the same activities or share the same goals. But if you give in to these pressures, you can lose track of your own identity. While it’s good to adapt some over time, you also want to keep a clear sense of your own identity. Solid relationships consist of two people with solid identities.
Calm: It can feel difficult to remain calm when fear of losing your partner pops up. While it's normal to experience some concern, the key to a relationship without harmful pressure is learning to calm yourself. If you look to your partner instead to make you feel better, perhaps acting a bit “clingy,” your efforts could backfire. The pressure that your partner feels can lead him or her to feel withdrawn rather than closer. If your partner’s presence feels like a “bonus” instead of a “need,” you’re on the right track.
Engage: When you see your partner upset, slow down and engage with him or her in a way that empowers both of you. Engage with empathy andboundaries. For example, “I know you feel anxious about me going out with the boys. I feel a bit guilty, and I think I need to deal with that guilt, but do you think you can cope with your own feelings too? It’s important for me to keep these other friendships."
Deal: Whether you or your partner (or both) feel uncomfortable, it’s best to cope with how you feel rather than looking for quick fixes. Dealing with discomfort is key to growing individually and together. And it’s crucial to hang on to your own identity, learn how to self-calm, and engage with your partner in a way that makes sense.
Parents are one of the most important factors in their children’s fitness. You can set the example. Children of active parents are more than twice as likely to be active than those with inactive parents. You also can help your children be active by driving them—or better yet, walking or biking with them—to and from activities, being active with them at home, cheering or supervising their play/activity, and getting the right equipment for their activities. It’s important to expose kids to different activities. Once they find something they like, they’ll stick with it. Above all, make it fun!
Noticing whether your hands and feet are running hot or cold is one way to tune in to how stressed or relaxed you are. They’re also useful indicators to change—with the power of your mind—those feelings of stress.
There are many stress-reduction techniques to choose from. Here’s the simplest tool there is: Put on some relaxing music. Choose music that has repetitive rhythms, predictable patterns, a low pitch, and no vocals or percussion. This kind of music can help manage anxiety and pain, change brain activity, and increase skin temperature (similar to the hand-warming technique called autogenic training).
Combining approaches to stress reduction can also help. With this in mind (and simply because it sounds good), HPRC tweaked the autogenic training MP3 that we released earlier by adding music to the beginning and end. It’s a minor change, but we hope it will enhance your autogenic training experience.
Roughly one in five teens is bullied at some point. It often involves hitting, pushing, or teasing, but gossip (both verbal and text) and being excluded are also forms of bullying.
The reasons for teen aggression are complex, but some school and home factors raise the chance of a teen being aggressive: rejection by peers, situations where aggression is socially acceptable, marital conflict and violence at home, feeling rejected by a parent, physical punishment by a parent, and/or parents who let their teens get away with any kind of behavior.
Since teens are still learning how to manage their emotions, aggressive behavior is a clue that they need more skills in this arena. Aggressive teens also are more likely to have problems at school that can follow them to adulthood, so it’s important to find solutions early. And of course, the victims of bullying suffer too.
Parents, schools, and communities can help stop aggressive behavior. Parents can reduce their teens’ exposure to aggression at home by controlling their own anger and outside the home by knowing where their teens are, who they’re with, and setting clear expectations for how to act when parents aren’t around. Teachers can learn to recognize aggression, communicate that it is unacceptable, and seek help/intervene. Schools can monitor areas where aggression is most likely to occur, such as playgrounds, restrooms, and hallways.
Stopbullying.gov (a website developed by the U.S. Department of Health and Human Services) offers lots of ideas for how to respond to bullying: Respond quickly and immediately to bullying behavior, find out what happened, and support the kids involved (both the bullies and those being bullied). In essence, don’t be a bystander. To learn more, visit this interactive page. The bottom line is that bullying is not acceptable, but it won’t stop unless you do something about it.
What are omega-7 fatty acids? And do omega-7 supplements convey the health benefits advertised?
Omega-7 fatty acids are a type of unsaturated fat. Omega-7s are considered non-essential fatty acids, which means your body can make enough omega-7s to function properly. In other words, you don’t need to get them from foods or supplements.
One of the most common forms of omega-7s, which is also used in supplements, is palmitoleic acid (not to be confused with palmitic acid, which is a saturated fat). Omega-7 supplements are marketed for health benefits such as heart and liver health, improved cholesterol levels, weight loss, glucose (blood sugar) metabolism, and immune support. Limited research has shown some benefits from palmitoleic acid supplementation, but most of the research has been done on animals and only for short test periods (less than four weeks). As a result, no recommended dose or source of palmitoleic acid exists, and there is not enough evidence to suggest that omega-7 supplements can improve heart health or health in general.
HPRC previously ran an Injury Prevention series with some general information to help keep you off profile. A new addition to the series is Injury Prevention Strategies, which will include information for the knees (specifically the anterior cruciate ligament or ACL), ankles, shoulders, and back. Check back often for the next in the series, and keep your body functioning at the top of its game!