Harnessing the Power of Exercise: A Holistic Approach to Boys’ Mental Health


Friends, we’re living in an era where our world is expanding and competition is intensifying – not just within our own neighborhoods, but on a global stage. Our American kids are battling it out with bright minds from India, China, and beyond for jobs and resources. It’s no wonder we’re eager to offer our children every possible advantage.

You want your child in the best schools, soaking up knowledge, sweating hard work, and acing those report cards. You want them to head into the world armed with the tools to conquer whatever challenges they face. So, if your boy is having difficulty staying focused, it’s only natural to consider medication that promises to boost concentration. If a doctor recommends it, it must be safe, correct?

However, we must pause and question – are there alternative routes to this destination? Have we, as a collective, tacitly decided to medicate our kids with stimulants in an effort to edge out the competition? Is this really the optimal path we want to tread?

I believe it’s crucial to remember that boys, by their very nature, are bundles of energy. Maybe our focus needs to shift towards creating more opportunities for physical activities for our young ones. This could be the transformative change our children need, and it might just set them on a healthier, more balanced path to success.

I recently stumbled upon a study that illuminated the compelling efficacy of physical exercise in treating depression and anxiety, it resonated with me deeply.  We’re all aware of the physical advantages of exercise, but its psychological benefits are often overlooked. It releases endorphins, our brain’s natural mood elevators, making exercise a kind of natural antidepressant.

But just how effective is exercise compared to medication when it comes to mental health?

A meta-analysis led by Cooney et al. in 2013 drew an intriguing conclusion: exercise can be a potent remedy for depression, with effects similar to antidepressant medication. Equally fascinating, a study by Wipfli, Rethorst, and Landers[^6^] indicated that exercise significantly alleviates symptoms of anxiety.

So why am I so fixated on exercise as a first-line treatment, especially for young boys?

Well, it’s simple. First, physical activity instills healthy lifestyle habits that can protect against various health complications down the line. It improves self-esteem and body image, critical to a young boy’s mental well-being. And let’s not forget the undeniable stress relief and social interaction it provides, especially with team sports.

Now, the important thing here is not to demonize medication. It has its place, and it has proven to be a lifeline for many. But as fans of my work know, I’m always in pursuit of methods that offer broad, systemic benefits with minimal side effects. And here, my friends, exercise outshines medication. It provides lasting benefits that extend far beyond the cessation of an exercise routine, unlike medication whose effects typically wear off once it’s discontinued.

In conclusion, our objective isn’t just to manage symptoms, but to empower boys to grow into healthy, balanced adults. The role of exercise extends beyond immediate relief and instills a habit of wellness that can shape a lifetime. It’s high time we lace up our running shoes before reaching for the prescription pad.

Remember, this is a complex issue, and professional consultation is always key. Exercise should be viewed as a powerful supplement to a treatment plan, not a replacement for professional help when it’s needed.

  1. National Institute of Mental Health – Anxiety Disorders: https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
  2. Medical News Today – Exercise vs Medication: https://www.medicalnewstoday.com/articles/is-exercise-more-effective-than-medication-for-depression-and-anxiety
  3. Mayo Clinic – Exercise: 7 benefits of regular physical activity: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  4. WebMD – Exercise and Depression: https://www.webmd.com/depression/guide/exercise-depression
  5. Cooney et al. – Exercise for depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/
  6. Wipfli, Rethorst, Landers – The Anxiolytic Effects of Exercise: A Meta-Analysis of Randomized Trials and Dose-Response Analysis: https://pubmed.ncbi.nlm.nih.gov/18785356/
  7. Centers for Disease Control and Prevention – Benefits of Physical Activity: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  8. HealthyChildren.org – Physical Activity Improves Quality of Life: https://www.healthychildren.org/English/healthy-living/fitness/Pages/Physical-Activity-Improves-Quality-of-Life.aspx

How would you explain Baseball to an Alien?

Baseball is a game played between two teams of nine players each. Each team takes turns batting and fielding. The batter stands in the batting box and tries to hit the ball thrown by the pitcher from the other team. If the ball is hit, the batter runs around the four bases in a counter-clockwise direction to score a run. The team with the most runs at the end of nine innings (when each team has had a chance to bat and field) is the winner. 

The teams that are in the field are divided into two groups. The first group is the infielders. Infielders are positioned around the inner edge of the diamond-shaped playing field. They include the pitcher, catcher, first baseman, second baseman, shortstop, and third baseman. The second group is the outfielders. Outfielders are positioned around the outer edge of the diamond-shaped playing field. They include the left fielder, center fielder, and right fielder. The third group is the designated hitter. The designated hitter is a player who bats in place of the pitcher.

The game is timed by Innings.  An inning is a rotation of both team fielding and batting.  The home team bats in the second half of the inning and the away team bats in the first half of the inning. In the course of an inning a team bats until there are 3 outs. A batter or player is deemed out when a defender gets the ball to another defender prior to an offense player reaching a base or a defender catches the ball after a hit prior to the ball touching the ground. Three outs in an inning ends a team’s chance to score, and three strikes on a batter also results in an out. A strike is called when a batter does not swing at a pitch and it is within the strike zone, while a ball is called when a pitch is outside the strike zone. A strike is also when a player swings at a pitch and misses.  The opposite of this is a ball (not to be confused with the object that’s thrown around).  If a pitch is thrown outside of the agreed upon zone, the batter is rewarded with a free look.  If a batter has 4 of these, they go to first base without having to make a hit.  

Baseball is a game full of nuance and outlying strategies.  Here are a few things you could see in every game.  

  • Stealing bases – A runner can attempt to advance to another base if the pitcher does not throw the ball in time. 
  • Force outs – When a runner is on a base, a fielder can force the runner out by throwing the ball to the base the runner is attempting to reach. 
  • Hit and run – The hit and run is a strategy where the runner attempts to advance while the batter attempts to hit the ball. 
  • Bunting – Bunting is an offensive strategy where the batter attempts to hit the ball in a way that it rolls slowly toward the infield, allowing the runner to advance. 
  • Pitching – Pitchers are able to throw the ball and have the ball do different movements.  They could throw it super fast and straight.  They can make the ball curve.  They can make it move without rotations.  All of these movements are designed to confuse the batter.

Baseball is also a game of numbers and stats.  A few statistics regularly followed are below.

  • Batting Average (BA): The number of hits divided by the number of at-bats. 
  • On-Base Percentage (OBP): The percentage of the time a batter reaches base safely, regardless of how he got there (hit, walk, hit by pitch, etc.). 
  • Slugging Percentage (SLG): The total number of bases (singles, doubles, triples, home runs) divided by the total number of at-bats.
  • On-Base Plus Slugging (OPS): The sum of a player’s on-base percentage and slugging percentage. 
  • Earned Run Average (ERA): The average number of earned runs a pitcher allows per nine innings. 
  • Walks Plus Hits Per Innings Pitched (WHIP): The average number of walks and hits allowed by a pitcher per nine innings. 
  • Strikeouts Per Nine Innings (K/9): The average number of strikeouts a pitcher has per nine innings. 
  • Win-Loss Record (W-L): A pitcher’s total number of wins and losses. 
  • Quality Start (QS): A start in which a pitcher goes at least six innings and allows three

Baseball is popular in many countries, especially in the Americas. In particular, it is a popular sport in the United States, Canada, Japan, the Dominican Republic, Cuba, Mexico, Puerto Rico, and Venezuela. It is also popular in several countries in Central and South America, as well as in some countries in Asia and the Caribbean.  I hope this primer will help you understand this beautiful game.

How To Talk To Anyone, Anywhere, In 10 Steps

The art of conversation is timeless. Humans are social creatures and in order to be successful, you are going to need to navigate humanity. Here are 10 tips to help you talk to anyone.

  1. Make a good first impression with eye contact and a smile
    • People often only remember the first and last thing about you. Smiling is a sign of confidence, kindness and empathy. When you look someone in the eyes, it’s a display of trust and attention.
  2. Mirroring – Replicating certain words and motions of the person you’re speaking with. Mirroring lets the other side know you’re paying attention to what they’re saying and treating their views with the close consideration they believe they deserve.
    • Mirroring could also be repeating key words used by the person you are speaking with. Don’t overuse this!
      • An example of this could be, “I’m a huge fan of The Cowboys, but I’m very disappointed in the draft.” You could respond, “The Cowboys Draft?” Then the person will dig in with more details.
  3. Be Complimentary – People like to feel good about themselves. If you pay someone a compliment (In a non-creepy way!), it’s going to make them feel good about themselves because of something you just said, you’ll immediately have a friend!
  4. Use We and Us in your conversation. It immediately makes people feel like they’re in it with you. This creates a sense of community.
  5. Ask the person you are speaking with, how they’re connected to whatever event you are at and figure out who the two of you have in common.
    • If you are at a party, an easy question is, “How are you connected to everyone here?”
    • If you are at a work event, “What do you do at the company? Do you know…?”
    • If you are at a kids sporting event, “Which kid is yours?!”
  6. When you meet someone for the first time, be excited and treat them as if you are already friends. That’s going to make easing into conversation easier. Be happy to be with them.
  7. When you are asked the inevitable question of where are you from and what do you do. Answer in a long form, not a short.
    • An example of this could be, “Where are you from?” “I’m from a town in Northeast Indiana, are you familiar with Indiana?” OR “I build jet engines for Boeing, but not the ones you heard about in the news!”
  8. Be Interested
    • The best way to be interesting, is to be interested! Ask the person follow up questions, play dumb about a subject if you have to. People like to talk about things they’re interested in, ask questions.
  9. Practice pauses
    • In conversation, you don’t need to respond immediately. Sometimes allowing a pause gives the person your speaking with more time to put their thoughts together. Just don’t let it be uncomfortably long!
  10. If you are feeling bold, bust out a few ice breakers!
    • What’s the single best item you’ve bought in the last year?
    • If you could only keep 3 apps on your phone, what 3 apps would you keep?
    • Who is your favorite fictional character? Who is your favorite historical figure?

5 Recipes You Can Build Your Cooking Skills On

Being a grown up means it’s time to start cooking for yourself and others.  Throughout my 20’s, I played around with food a little bit, but wasn’t very serious about it.  It wasn’t until my late 30s that I learned how much love you get both from others and in your soul, when you make a great meal.  If you discover this secret earlier than me, you will also discover it’s blessings earlier!  It really is a treat to watch others enjoy something you put work into and it’ll also keep you invited back!  

Below are 5 recipes you can use to start your cooking adventure.  We hit breakfast, lunch and dinner!  We’ll pan fry, we’ll use the oven, we’ll use some spices and herbs and we’ll enjoy a tasty meal after! I’ll save my sticky buns and cinnamon buns for another time.  

Bacon, Potato Egg Casserole 

Ingredients

  • ½ pound thick-cut bacon, Cooked and Crumbled
  • ¼ cup olive oil 
  • 1½ pounds russet, yellow or Yukon Gold potatoes, unpeeled, sliced ¼-inch thick pieces
  • 1 large yellow onion, thinly sliced into rings
  • Kosher salt and freshly ground pepper to taste
  • ½ Tablespoon Organic Curry Powder
  • 10 large eggs 
  • 6 ounces shredded Cheddar, sharp Cheddar or Monterey Jack

Step by Step

  1. Heat oven to 375 degrees. Cook bacon in a 12-inch skillet over medium-high heat until crisp and the fat has rendered out, 4 to 5 minutes each side. Remove from the skillet, leave the fat behind.
  2. Add olive oil, potatoes and onion slices to the skillet. Season with curry powder, salt and pepper and cook, stirring occasionally until the potatoes are tender and start to brown, and the onions are golden brown, 20 to 25 minutes. Return bacon to skillet and stir to combine so that everything is distributed evenly.
  3. In a large bowl, whisk eggs together and season with salt and pepper. Add cheese and whisk to blend. Transfer potato mixture to a 9” x 13” baking dish and pour egg mixture over. Place in oven and bake until eggs are puffed around the edges and just set in the center, 15 to 20 minutes.
  4. Remove from heat and let cool slightly before eating. Serve with your favorite hot sauce for added flare

Sheet Pan Sausage and Veggies

Ingredients

  • 1 pint grape or cherry tomatoes, halved OR 1 large / 2 medium whole tomatoes cubed
  • 1 head broccoli florets cut from stem
  • 1 yellow squash sliced 
  • 1 whole onion diced in large pieces
  • 1 package your choice mushrooms, trimmed and halved (1/2 pound)
  • ¼ cup olive oil, plus more as needed
  • 1/2 teaspoons dried oregano
  • 1/2 teaspoon dried tarragon 
  • 1/2 teaspoon dried basil
  • 1 teaspoon red-pepper flakes
  • Kosher salt
  • 1 pound spicy or sweet Italian sausage (fresh sausages removed from casing)
  • ¼ cup plus 2 tablespoons grated Parmesan or manchego, plus more for topping after cook

Serve with Garlic Bread (you can be lazy and buy at store) or on Rice

  1. Heat the oven to 400 degrees with one rack in the lower third and one in the upper. 
  2. On one sheet pan, combine the tomatoes, broccoli and mushrooms with ¼ cup oil. Season with ½ of your herbs and red pepper flakes and salt to taste. Toss to combine and mind your presentation (make sure everything is spread out). Roll the sausage into 1-inch balls. (There should be 25 –  30.) Distribute them around the vegetables.  Season remaining herbs and red pepper flakes. Sprinkle the entire sheet pan with 2 tablespoons of your chosen cheese. Roast for 15 minutes.
  3. After 15 minutes, gently shake the pan to flip the meatballs. Sprinkle the entire pan with the remaining ¼ cup cheese, concentrating your on the tomatoes and the empty pan edges so that some Parmesan has room to crisp. Return the meatball sheet pan to the lowest rack.  If you are making bread, this is when you’ll add the bread to the oven. Roast until the bread is golden at the edges, the broccoli tips are crispy and the meatballs are cooked through, (depending on bread, most likely 7 to 10 minutes). (If the broccoli and meatballs need a little more time, remove bread and give them 5 more minutes and they should be good to go!)
  4. Use a wooden spoon or spatula to scrape up any cheese that has stuck to the bottom of the pan. Serve everything with the garlic bread or rice and more grated cheese.

EGGPLANT PARMIGIANA 

Recipe by Matty Matheson 

Ingredients for the tomato sauce:

  • ½ cup|120 ml olive oild
  • 9 garlic cloves – thinly sliced
  • 1 medium yellow onion diced
  • 3 tablespoons tomato paste
  • 3 (28-ounce|794-gram cans) whole peeled tomatoes crushed by hand
  • kosher salt and freshly ground black pepper, to taste

for the eggplant parmesan:

  • 3-4 medium eggplants – peeled and sliced lengthwise into ¼-inch pieces
  • 2 cups | 300 grams all-purpose flour
  • kosher salt and freshly ground black pepper, to taste
  • 6 large eggs lightly beaten
  • 4 cups | 500 grams bread crumbs
  • 1 ¼ cups | 296 ml olive oil
  • 1 cup | 237 ml canola oil
  • 4 cups | 946 ml tomato sauce
  • 1 ½ pounds | 680 grams sliced Mozzarella cheese
  • 1 bunch fresh basil leaves
  • 1 cup grated parmesan cheese

Directions

1. Make the tomato sauce: Heat olive oil in a saucepan over medium. Add the garlic and onion and cook until translucent and fragrant, about 5 minutes. Stir in the tomato paste and cook for 5 minutes. Add the tomatoes and bring to a boil. Season with salty and pepper and remove from heat.

2. Place flour in one large shallow dish. Season with salt and pepper. In another shallow dish, mix the eggs with ½ cup water. Place the bread crumbs in a third shallow dish. Working with 1 slice of eggplant at a time, dust it in the flour, coating it all over, then dip in egg wash, then place in breadcrumbs to coat. Repeat with the remaining slices.

3. Heat 1 cup of olive oil and the canola oil in a large frying pan over medium-high. Working in batches, cook the eggplant, flipping once, until golden brown, about 1 minute per side. Transfer to a rack set over a baking sheet and season with salt.

4. Heat the oven to 450°F. Ladle ½ cup tomato sauce on the bottom of a 9-by-13-inch casserole dish. Arrange a layer of fried eggplant into the dish, then layer mozzarella slices on top to cover. Spoon over 1 cup of tomato sauce then scatter 6-7 basil leaves on sauce. Arrange another layer of fried eggplant slices in the opposite direction. Repeat layers 3 more times ending in mozzarella. Sprinkle parmesan over surface of the top layer then drizzle with the remaining ¼ cup olive oil. 

5. Bake until the cheese is browning and bubbling, 20 to 25 minutes.

Reverse-Sear Steak with mushrooms and asparagus 

Ingredients

  • 1 thick rib eye steak or NY Strip, 2 in (5 cm) preferably USDA prime and well marbled (IE Fatty)
  • 1 teaspoon salt, to taste
  • 1 teaspoon pepper, to taste
  • 3 tablespoons high smoke point oil (Avocado choice 1 – sunflower choice 2 – canola choice 3)
  • 2 tablespoons butter
  • 2 cloves garlic, peeled and smashed
  • 2 sprigs fresh rosemary
  • 3 sprigs fresh thyme
  1. Preheat oven to 200°F/95°C.
  2. Pat the steak dry with a paper towel, and generously season all sides of the steak with kosher salt and fresh ground pepper.
  3. Transfer to a wire rack on top of a baking sheet, and bake for about 45 minutes to an hour, until the internal temperature reads about 125°F/50˚C for medium-rare.  If you have a bread stone, place meat right on stone.
  4. Heat the oil in a pan (preferably cast iron) over high heat until smoking. Do not use olive oil, as its smoke point is significantly lower than than the other oils and will smoke before reaching the desired cooking temperature.
  5. Sear the steak for 1 minute on one side, then flip.
  6. Add the butter, garlic, rosemary, and thyme, and swirl around the pan. Transfer the garlic and herbs on top of the steak and baste the steak with the butter using a large spoon.
  7. Baste for about 1 minute, then flip the steak with tongs and baste the other side for about 15 seconds.
  8. Turn the steak on its side and cook to render off any excess fat.

Mushrooms and onions 

  • 1 onion, cubed
  • 1 package cremini or portobello
  • Salt to taste 
  1. In pan with steak oil and butter, rosemary and garlic, head to medium, add onions and cook to brown 
  2. Add mushrooms and cook until they tender and fragrant, about 15 minutes 
  3. At finish, add black pepper, parsley and salt to taste, off heat

Asparagus 

2 cheats – snap off the bottom and peel the stalk

Here’s a simple method for roasting asparagus that requires olive oil, salt and pepper.  That said, 

  1. Heat your oven to 425 degrees
  2. Dress asparagus spears lightly with olive oil and season with salt and pepper. 
  3. Spread them on a baking sheet or in a roasting pan in one layer and roast until lightly browned and sizzling, and just firm-tender. 
    1. baking sheet, that should take 10 to 12 minutes
    2. heavy-bottomed roasting pan for about 15 minutes. 
  4. The trick here is getting the spears nicely colored without overcooking them, and you should always err on the undercooked side — asparagus will continue to cook off the heat

*You can add other spices as well: cayenne, paprika, red pepper flakes or smoked salt. Or try chopped pecans, a sprinkle of grated Parmesan and a drizzle of balsamic vinegar.

Best damn tuna melt recipe (makes 4 big sandwiches)

Recipe from NYTimes cooking

Ingredients

  • 3 (6-ounce) cans solid, water-packed tuna, drained
  • ¾ cup mayonnaise
  • ¼ cup finely chopped cornichons or small kosher dill pickles
  • 3 tablespoons minced shallot
  • 2 tablespoons lemon juice
  • 1 packed tablespoon minced fresh dill
  • 2 teaspoons whole-grain mustard or dijon mustard
  • ⅓ teaspoon kosher salt
  • ¼ teaspoon fresh cracked black pepper
  • 8 slices sourdough bread, cut to your liking or from loaf
  • 8 sandwich slices extra-sharp Cheddar
  • 4 tablespoons softened unsalted butter, plus more as needed
  1. Place the tuna in a medium bowl and flake with a fork. Add the mayonnaise, cornichons, red onion, lemon juice, dill (if using), mustard, salt and pepper. Mix well.
  2. Depending on the size of your bread, spoon ⅓ to ½ cup tuna salad on each of four slices of bread, heaping it in the middle slightly. Divide the cheese among the sandwiches, tearing and arranging the cheese to fit neatly. Place a piece of bread on top of each and generously spread the top piece of each sandwich with about ½ tablespoon butter.
  3. Heat a 10-inch skillet over medium-low. Place two sandwiches, buttered-side down, in the skillet, and cook for 3 to 4 minutes, until the bottom pieces of bread are golden brown.
  4. Spread the top of each sandwich with another ½ tablespoon butter. Carefully flip the sandwiches, turn the heat to low, and cook for 3 to 4 more minutes, until the bottoms are browned and the cheese is melted. Repeat with the remaining two sandwiches and serve immediately.

25 things I’ve learned in my first 7 months of being a dad

1. Baby poop is ever changing and this is something every parent observes

2. Babies can eat normal food before they have teeth, such as strawberries, eggs and even little pieces of meat or chicken legs!

3. The parent taking care of the baby full time, at anytime, has the harder job

  • I said this to be nice when my wife was on maternity, but when I got to paternity, I realized work was actually an escape

4. My time is no longer mine 

5. Before your baby crawls, parenting is less intense.  Once they crawl, you’re now in charge of preventing accidents and worst.  

  • I hear this amplifies with walking and talking 

6. The best part of my day is when I get to snuggle with baby and we knowingly enjoy each other’s company

7. My long term thinking has changed completely 

8. I think about fitness to chase my kids around and be able to keep up with them for a longer period of time

9. The baby industrial complex makes something for everything baby

10. Baby proofing homes has yet to become high tech

  • Business idea – smart baby proof doors that can be all turned on and all turned off at the same time

11. If baby is crying, you’ll literally do anything to stop it

12. Everything you once judged parents for (binkie from floor to mouth, screens, baby covered in food), you end up doing

13. Anything you can do to make your child laugh, you will do repeatedly 

14. I will compete to have papa as the first word out of baby’s mouth 

15. I should have gotten a night nurse and I will for #2!

16. Much of what used to matter no longer does

17. Babies will pee on you many times during diaper changes – this is temporary 

18. Babies are supposed to sleep on their backs until they can roll, then they mostly sleep on their stomach

19.  Doing things with baby is always scary the first time, then becomes part of life – this ranges from going out to eat to traveling

20. Hangovers are no longer worth the price

21. Happiness is baby noises (koos, bahs and aaaahs)

22. Most of what gets us aggressive in life never changes – you’re hungry, tired or need to use the restroom 

23. Naps are gods gift, both taking them and when baby takes them

  • When the baby is new, you sleep when baby sleeps

24. You reflect on teaching someone else on how to be a good person and remember they’re going to watch you and model these behaviors 

25. Being a dad is the best!