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

The Power of Perseverance: How These Great People Overcame Adversity to Achieve Success

We all face challenges in life, but what sets great people apart is their ability to push through adversity and come out stronger. In this post, we’ll explore the inspiring stories of Alexander the Great, Franklin D. Roosevelt, Nelson Mandela, and sports legends like Michael Jordan and Drew Brees, who overcame obstacles and achieved greatness.

Alexander the Great

Alexander the Great was a Greek king and military commander who conquered much of the known world in the 4th century BC. Despite the challenges he faced, Alexander remained a fearless and determined leader who was able to inspire his troops and overcome seemingly insurmountable obstacles. Some of the challenges he faced include:

  • His father was assassinated when he was 20 years old.
  • His army had to endure extreme temperatures, dangerous wildlife, and difficult terrain as they made their way across vast distances.
  • His conquests took him through harsh and unforgiving environments, including deserts, mountains, and swamps.

Franklin D. Roosevelt

Franklin D. Roosevelt was the 32nd President of the United States and is widely regarded as one of the greatest American presidents in history. He led the United States through some of its greatest challenges, including the Great Depression and World War II. Throughout his presidency he launched Social Security which was a safety net for older folks, a work program that put millions of people back to work and the FDIC which helped protect people from bank failures. Despite his achievements, Roosevelt faced significant challenges throughout his life, including:

  • Contracting polio at the age of 39, which left him paralyzed from the waist down.
  • Facing skepticism from many Americans who believed he couldn’t effectively lead the country from a wheelchair.

Nelson Mandela

Nelson Mandela spent 27 years in prison as a political prisoner fighting against apartheid in South Africa. He endured brutal imprisonment and isolation, confined to a tiny cell and forced to do hard labor in the blazing sun. Raised in a regime that removed black people from their homes in mixed-race neighborhoods and resettled them in townships on the outskirts of cities, he fought tirelessly to end apartheid and bring about reconciliation and unity in South Africa. 

Sports Legends

There are tireless examples of people in sports who overcame adversity. Michael Jordan didn’t make his high school team and went on to lead the Bulls to six rings and lead the conversation as the greatest of all time. Drew Brees tore his shoulder in San Diego and it was thought he’d never play football again. He went on to win a Super Bowl and was one of the greatest quarterbacks of this generation. Muhammad Ali lost 3.5 years of boxing because he refused to fight in Vietnam. Mario Lemieux came back and led his team to the Stanley Cup after being diagnosed with Hodgkin’s lymphoma.

No matter what obstacles you’re facing, remember that you have the power to overcome them. Take inspiration from these great people and never give up on your dreams.

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.

35 things you should have at home and ready to independently survive a catastrophic event.

1. First aid kit

2. Flashlights

3. Batteries

4. Candles and matches

5. Cell phone and charger

6. Extra cash

7. Non-perishable food

8. Water purification tablets

9. Extra clothing and blankets

10. Fire extinguisher

11. Whistle

12. Portable radio

13. Emergency tools such as a wrench or pliers

14. Maps of the local area

15. Copies of important documents

16. Extra eyeglasses and/or contact lenses

17. Prescription medications

18. A working fire alarm

19. A list of emergency contact numbers

20. Sanitation supplies

21. Emergency shelter

22. A sturdy garbage can

23. A generator

24. A shovel

25. A multi-tool

26. A car emergency kit

27. Wood for a fireplace

28. Frozen proteins

29. Guns and Ammunition

30. An escape plan

31. Military Rations

32. A meeting point for your family if you’re ever separated and this happens

These Final 3 are ideal state if you have the financial means or network!

33. Have a coop farm you can escape to

34. Have a helicopter based close escape plan followed by a more long distance air plane plan

35. Have one of these locations in multiple continents

New Junkie Stress Disorder (TM Pending)

     You’re constantly watching CNN for their coverage of the January 6th trials or the war in Ukraine.  You spend days fixated on Fox News for their take on the U.S. Supreme Court’s Roe V Wade decision.  You go down a reddit rabbit holes on Q, Hunter Biden and the latest shooting.  You are plugged in.

    If you can’t go a single day, nay hour, without knowing what’s going on and feel out of the loop if there is a news event that you are not familiar with, then you suffer from News Junkie Stress Disorder (I made the disorder up, trademark is pending!).  

   The desire to be informed is certainly a positive quality.  After all, it’s in our genes.  We had to know if there was a lion in a field far away or if danger lurked around the bush.  Knowledge isn’t just power, it keeps us alive!  

Also, in a democracy, there’s value in having an informed citizenry.  Knowing about current events can help you to protect your property, improve your health and protect the lives of yourself and your family.  People who ignore current events altogether do so at their peril.

     However, being addicted to news is a huge cause of stress.  Our ancestors had to know about the lions in a certain cave, but they didn’t have to know everything happening around their country or the globe at every second!   That’s in addition to dealing with your own problems.  If you combine Donald Trump, Joe Biden, a school shooting and your missed grocery store stop, you’re going to have a lot going on everyday!   

If you have to be aware of the major issue of the day, everyday and combine that with the stress of life, it’s anxiety inducing.  You might find yourself depressed, anxious, worried, fearful and apprehensive at all moments.  It can be particularly troubling hearing about a news event and feeling as if you’re powerless to respond, because you are.  That, paired on top of the rest of life, is way too much.

    Let’s take a little quiz to see if you may be putting yourself into this category or news junkie stress disorder..  Do you watch more than two hours a day of cable news?  Do you read more than one major paper?  Do you listen to any news podcasts or news talk radio for more than an hour a day?  Are you on the Internet for more than 2 hours a day, reading twitter headlines or Apple News or Google News?

    If you answered “yes” to the preceding questions, you are in jeopardy of harming your emotional, spiritual and physical health through excessive stress.  Watching television or listening to talk radio is not a passive experience, it takes a toll on your nerves.  You become edgy. You feel high-strung.  You might find it increasingly difficult to concentrate because you’re distracted by the latest bombing, or scandal.  You become increasing irritability and can’t to stay calm in stressful situations.

    Information overload is a stress inducing experience. There’s a reason military’s incorporate noises and lights in their interrogation processes.  If you’re diagnosed with News Junkie Stress Disorder, you need to unplug.  You have crossed the line from informed, and are now overwhelmed.  It’s time to take steps to protect yourself against this stress.

   I’m a fan of quitting cold turkey.  This is how I quit smoking cigarettes many years ago, I just stopped.  However, for those who need to taper, begin with limiting the amount of time you spend on cable news.  Watch the headlines at the beginning of the day and the end.  On occasion, you might want to catch a deep dive, in order to hear in-depth reporting of a particular issue.  On those occasions, limit your time to an hour.

  Also, cut the amount of time you spend on your phone hunting down headlines.  In many cases, just knowing the headlines is enough.  You don’t need the death toll minute-by-minute in order to form a viewpoint about the latest tragedy.  In addition, reading just one major newspapers each day should provide you with enough information to have a good understanding of the major issues of the day.  You don’t need multiple subscriptions.  Most of the stories will be the same.

    Being informed can give you a sense of power and awareness.  There’s nothing wrong with wanting to be on top of the issues.  But taking it too far can lead to extreme stress.  If the news is becoming overwhelming, turn off the TV, turn off your phone, sit back and relax. You may want to go on a run, walk the dog, go to the park or shoot some hoops.  You’ll most likely find that being outside and getting Vitamin D makes you happier than watching the news!  I promise, if you step back your news consumption, your happiness will increase by the multiple of the time you stop consuming.  

A Very Practical Way to Deal with Financial Setbacks 

Dealing with financial setbacks and potential financial difficulties happens to people.  Some of the most successful people you’ve ever met have had setbacks before their financial freedom.  There are plenty of people that have financial setbacks and are not sure how to deal with the consequences that come along with it.  Here is a few practical ways to deal with this when it happens to you.

Your network is your net worth.  The people close to you want to help you.  Use your family and friends to talk to and help you through problems like this one.  Talking to them and getting their advice and/or support will help open opportunities.  Accept the support that they are willing to offer because these people care a great deal for you and your well being.

Set some achievable short term goals for yourself.  An example could be to make 10 phone calls to ask about opportunities per day. Taking the smaller steps and dealing with the tasks one at a time is something that will be a great help. You can scale these achievements.  Achieving is key.  You want to set goals for yourself that are going to make you feel good about who you are and what you do.  When it comes to money you need to figure out ways that you can make more of it.

Make sure that you are keeping things in the right perspective.  You should try to think about situations that are going to help you with your problems.  You can start by trying to avoid situations that are going to make things worse.  You have to keep a stable mind so that you are keeping everything in line and not making it more stressful on your life.

Making prudent spending choices is another helpful way to deal with the stresses of money.  You need to try and decide where you can save here and there.  Putting money aside or making better choices that are going to give you more options is something that you can do.  Thinking about making more money might be another good idea that will help you be more successful in dealing with your stresses with money.

You have an ability to hustle.  In fact, this is completely in your control.  You can hustle and work and go get it.  Your problems will  not go away on their own if you leave it for another day. You should work through your problems so that you are not left out in the cold.  You want to do anything that you can to be a happier and better person.  If you are thinking of ways that you can take on the challenges of money you will see how much better off you will be. 

The one thing to keep in mind is that you are not a failure and that you can hustle to make things better for you and your needs.  Go out and get it.  

The Grown Ups Guide to Life Insurance

A nationwide study on life insurance recently completed by Forbes Learnvest revealed  that 57% of respondents owned life insurance.  Good news right,  however only 28% were “extremely confident” about their understanding of their coverage or how life insurance works. 66% of study respondents had a poor understanding of how they would access their money when their loved ones die.  A little side note, the insurance company would probably appreciate you not knowing how to access the money as well.

So let’s get down to the basics here.  Life insurance is a policy that will pay money to a named beneficiary (most likely spouse or children) upon your death. This is a vehicle to help protect your loved ones if you were to die before you got old. In most cases it provides cash to pay for your family to maintain their lifestyle and education expectations if one or both of the parents die while they are still raising children.  It could also be good to have if you are going to protect your loved ones from your financial obligations When you purchase the policy, you determine the amount of coverage you need. There are many types of life insurance available, let’s explore a few of them here.

FIRST: DO YOU EVEN NEED THIS?

If you ask a nail maker if you need nails, they’ll give you a hundred reasons why you need nails.  The same thing goes for life insurance salespeople!  In my opinion there is really one reason you are going to need life insurance, family.  If you have a family that is dependent on your resources for their well being and survival, you need life insurance.  Your children are going to be dependent upon you financially for at least 18 years (most likely more) and you want to hedge against them not being financially OK if something happens to you.  

How Much Do I Need?

An easy rule of thumb is you get enough to cover a large portion of your annual expenses and cover debts that are outstanding.  For example, you could add your mortgage, annual expenses and tuition costs for a 4 year institution and base you amount of coverage on this.  Of course, you may do more or less based on your budget or ability to self insure (the latter meaning you’ve done well, congratulations!).

TERM AND WHOLE AND UNIVERSAL LIFE

Universal life sounds like a church you may want to warn your friends about if they are going to join (I say this as a licensed internet minister of the Universal Life Church)!  In all seriousness, there are a few different types of life insurance policies in the market and the easiest way to distinguish b/w them is temporary vs permanent.  Let’s get into those differences now.  

Term insurance is the least expensive plan you will find on the open market.  There are typically 2 ways you can buy term insurance.  One is through your employer through your benefits package.  This will typically not be a large policy, but often the employer will allow 2-5 times your annual income and it’s very inexpensive.  If you have a need, this will get you part of the way there, very cheap!  The other way is to buy a 10, 20 or 30 year policy on the open market.  These policies, while not as cheap as your employers, are the least expensive manner in which to protect your family for financial loss if you die.  Let’s give a scenario to explain how this works.

First, an understanding of how Life Insurance companies decide how much they collect from you each month in exchange for how much your family gets if you die.  Remember, this could mess with your head a bit, but this is money you will NEVER see, but you are buying so those around you don’t suffer.  Now to the meat and potatoes.  Your monthly premiums are what you pay to insure the company pays if you die.  These rates with life insurance are typically based on your present age today, your health, your family history, whether or not you smoke or work in a dangerous industry or spend your spare time jumping out of airplanes and shooting off fireworks.  Those last 2 activities could get you denied coverage!

The gist here, the younger and healthier you are, the lower your risk is to the insurance company that you are going to die within the term of the policy and thus the less money you have to pay in insurance premiums.   The opposite is also a factor.  Let’s say Sarah is a 26 year old girl who works out, doesn’t smoke and eats food from Whole Foods everyday.  She’s a much lower risk than John who is 45, hasn’t exercised in 5 years and lives on a steady diet of Cheetos and Bud Light.  Who do you think is going to have more healthy years ahead.  Just don’t ask my dad because he’d swear that John will outlive Sarah!

When you buy term insurance, you are buying a set amount of time to insure yourself, at a specific amount of money, say $300,000 to $2,000,000 and it’s typically 10-30 years.  This is the most basic type of life insurance and the easiest to understand.  It’s very straightforward and unless you are working with a financial professional who has a deep understanding of overfunding insurance products for cash value pull outs, this is really the only type of life insurance you’ll need over time.  You die, family gets paid, you live, family keeps you!  

Whole life is a policy that does what it says, it’s going to protect you for your whole life.  The insurance company set’s a premium knowing that as long as you pay, they are going to have to pay out sometime.  It could be today, it could be in 50 years.  That said, they know they will have to pay and they set your premiums to reflect that.  That’s why whole life is so much more expensive than term.  The insurance company is placing a bet they only imagine they will lose, so they need to find a way to profit!

These policies are also unique in that they carry a cash value and allow you to borrow, tax-free, against the policy’s cash value during your lifetime. Of course, the policy’s cash value changes over time and is lower than the total sum of the death benefit it provides.  

I know your going to ask, so, how exactly does cash value accumulate in your permanent life insurance policy?

According to our friends at investopedia “When you make premium payments on a cash-value life insurance policy, one portion of the payment is allotted to the policy’s death benefit (based on your age, your health, and other underwriting factors). The second portion covers the insurance company’s operating costs and profits. The rest of the premium payment will go toward your policy’s cash value. The life insurance company generally invests this money in a conservative-yield investment. As you continue to pay premiums on the policy and earn more interest, the cash value grows over the years.”

They also go on to explain that in the early years, the cost of insuring you is lower so more of your cash value goes into the permanent cash feature.  Then as you get older, more of the premium is going to pay for the insurance.

There’s all types of things you could do with the cash, but I recommend a professional to help you out there!  I just remind you that Whole Life is designed to do just that.  A policy that can last your whole life.

Universal Life is the final type of policy we’ll address here.  Universal policies are similar to Whole Life policies in that they are permanent protection, however they’re a bit different.  They tend to run a little less expensive than Whole Life, but there’s a bit more complexity.  It’s not a set it and forget purchase, but if you put the work in, you could save over whole life insurance over time.  

There are multiple types of Universal policies on the market today and most of them are relatively complex.  If you are interested in a Universal policy, I’d recommend working with an advisor that yoy trust.  

Life Insurance plans also offer a series of optional add ons known as riders.  Here are a few of them to consider when looking at your policy.  Critical Illness and Chronic Illness riders are there to pay money if you get a critical illness or a chronic illness.  The critical illness rider is typically set amount of money for cancer, heart disease etc…  The chronic illness rider allows you to access your policy amount if a physician says you have 12 months to live or less.  Other riders include Accidental Death or Double indemnity if you die in an accident.  This basically means if you die with a certain accident or an accident period, your family gets much more money.  There are riders for spouses (insure your spouse), waiver of premium (if you are disabled and can’t work, the premiums are waived), Child term rider (insure your child) and Long Term Care riders.  LTC rider states that if you cannot do 2 activities of daily living, such as cleaning, using the restroom, moving yourself around, cooking for yourself etc., the policy will allow you to use your benefit amount to pay for someone to do these things for you.  It’s an expensive rider and a type of policy we’ll dig into in a later article, but it’s a great way to protect yourself against a long term care need. 

Life insurance is complicated! I recommend speaking to a broker or advisor to discuss your needs. The good news, you can throw a rock in a crowded space and hit a licensed life insurance rep! I hope this primer provided you the guidance to help make the process a bit less confusing!

The Best Damn Cinnamon Buns On The Planet

This recipe has been slightly tweaked from the Bread Illustrated Cook Book from America’s Test Kitchen.  This book has been instrumental in my baking journey and I can’t recommend it enough!  I don’t get a commission for this recommendation.

Cinnamon buns will bring a smile to anyone’s face, at any time.  This may not be a full on scientific fact, but I’ve yet to have someone disappointed when I bring Cinnamon buns for breakfast, desserts or as a snack.  Ever!  

These Cinnamon buns specifically have never disappointed.  From my first attempt to my most recent, they always kill!  I suppose it’s hard to go wrong with sugar, cinnamon, vanilla, cream cheese, flour and even more sugar!  These treats are a delight and will keep your family and friends happy for years to come.  Enjoy!

Ingredients (prepare before hand!)

Dough

  • 21.25 ounces all purpose flour
  • 2 ounces cornstarch
  • 2.25 teaspoons instant or rapid rise yeast
  • 1.5 teaspoons salt
  • 6 ounces whole milk at room temperature
  • 3 large eggs at room temperature
  • 3.5 ounces granulated sugar
  • 12 tablespoons unsalted butter (don’t use salted butter), softened at room temp

Filing

  • 10.5 ounces light brown sugar
  • 1.5 tablespoons ground cinnamon
  • .25 teaspoons salt
  • 4 tablespoons unsalted butter, softened at room temp

Glaze

  • 6.5 ounces confectioners sugar
  • 4.5 ounces cream cheese, softened
  • 1 tablespoon whole milk
  • 1.25 teaspoon vanilla extract
  1. For the dough: Whisk flour, cornstarch, yeast and salt together in the bowl of the stand mixer.  Whisk the milk, eggs and sugar in a liquid measuring cup until sugar has dissolved.
  2. Using the dough hook on low speed, slowly add the milky egg mixture to the dry mix and mix until cohesive dough starts to form and no dry flour remains.  This should take about 2 minutes and you should scrape the bowl down as needed.  Increase the speed to medium low and add the butter, 1 tablespoon at a time and continue until the butter is fully incorporated, smooth and elastic.  It should clear the sides of the bowl.  This should take about 8-9 minutes.  
    1. Pro Tip, make sure the butter is not cold, but at room temperature when you add to the mix.  If it’s cold it’ll take longer to break down and mix in.
  3. Transfer the dough to a lightly floured counter and knead by had to form a smooth and round ball.  This will take about 30 seconds.  You can also form the ball by hand.  Place the dough seam side down in a lightly greased bowl (you can use butter or oil, I typically just use a small bit of olive oil), cover with plastic wrap and let rise until doubled in size (around 2 – 3 hours).
  1. Make a foil sling for a 13X9 inch baking pan by folding long sheets of aluminum foil.  The first sheet of aluminum foil should be 13 inches wide and the second sheet should be 9 inches wide.  Lay the sheets of foil in a pan perpendicular to each other with extra foil hanging over the edges of the pan.  Push the foil to the corners and up the sides of the pan.  Smooth the foil fluch to the pan and cover with cooking spray or a small amount of olive oil.  The oil & spray will help flatten.
  1. For the filling:  Combine the sugar, cinnamon and salt into a bowl.  Press down the dough to deflate, then spread it to a lightly floured counter.  Press and roll the dough into an 18 – 20 inch square (the wider you go, the more margin for error when you roll it up).  Spread softened butter over the dough, leaving 1 inch border around the edges.  Sprinkle with sugar / cinnamon mixture, leaving a border at the edges and spread evenly.
  1. Roll the dough away from you into a firm cylinder, keeping the roll tight and snug by tucking it under itself as you go.  Push and pinch the seam closed and shape the cylinder as needed to be 18 inches in length with uniform thickness.  If there’s extra dough on each side, cut off with a serrated knife (this will help with uniform visual, eliminating “end pieces.”  Using the same serrated knife, cut the cylinder into 8 pieces and arrange the cut side down in the prepared pan.  Cover loosely with plastic and let the buns rise until doubled in size (about an hour, should take up most of the pan).  PREHEAT OVEN NOW to 365 degrees.  You can refrigerate the buns at this step in the process for about a day, let them sit at room temp for an hour if you decide to do this before cooking. 
  1. Bake the buns until they are golden brown and the filing is melted.  I’ve found this typically hits perfectly at 37 minutes, but start checking around 30 minutes in.  Rotate the dish at 15 minutes for an even cook.
  2. For the glaze:  While the buns are cooking using a fork, combine all the ingredients in a bowl until smooth and creamy.  Top the buns with the glaze after they’ve been out of the oven for about 15 minutes.  These are best served warm, but will be just as good if you transport them or warm up after refrigerating up to a few days later.  

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!