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Relieve Holiday Stress

Relieve holiday stressRelieve holiday Stress

When I think of the holiday season as joyous as it is, I can’t help thinking about stress.

Feeling the stress of the season? Me too!

Stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation.

Well, if we can’t eliminate all causes of stress, which is the way to go if you can do it, but good luck with that, what CAN we do about it?

Relieve holiday stress starting with my personal favorite.

  Relieve holiday stressSnuggle with a dog or cuddle with a cat.

Relax. No really, conscious relaxation is a form of Yoga or Meditation. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work:

Sit down and close your eyes (if you’re on the street, duck into a doorway and keep your eyes open and one hand on your purse)

Let your muscles relax

Concentrate on your breathing

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – Breathe out

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should to clear itself for thoughts.

After 5, you should feel pretty good. This actually works and can relieve holiday stress.

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and less alcohol can make a big difference

At home, put on some music and dance around for a song or two.

If you have the time, keep going, After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator, after about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while.

By the way a half hour brisk walk or putting on an aerobics video also works great to relieve holiday stress.

Another great way to relieve holiday stress is to get a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Hope you’ll try these and relieve holiday stress. Happier Holidays!

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Heart Healthy Valentine: Eat Berries, Drink and Be Fit

East BerriesHeart Healthy Valentine: Eat Berries, Drink and Be Fit! It just may help to save your  heart and the one that you love!

February is Heart Month. Since heart disease is the No. 1 killer of women and men in the U.S., I thought I’d focus on prevention. After all, if you prevent heart disease, you’re very unlikely to die from it.

Heart Healthy Research

A Harvard study says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, a glass of cabernet and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, drink wine and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

 

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Holiday Exercise!

Holiday ExerciseHoliday Exercise!

With the holidays around the corner again those old familiar fears are rearing their ugly heads. For me it’s: how am I going to get through this with my sanity and how am I going to keep from gaining a ton?

Exercise has always been my catchall solution, like Windex for the father of the bride in that movie My Big Fat Greek Wedding.

As those of you who read my column know, during the holidays I pretty much throw up my arms and prudently sample every goodie that comes my way. But I emphasize the word SAMPLE. If I come to the table hungry those samples could get quite large, so I use my Windex (I mean holiday exercise; I don’t use real Windex) to help me through.

Holiday Exercise Tips:

Here is a short video to kick start your Holiday Exercise:

Endorphins make you feel like all is right with the world. Maintaining sanity becomes much easier after a good workout.  They also tend to suppress your appetite. 30 minutes or so of aerobic exercise is enough to get your body to release those endorphins and it burns about 200- 300 calories. Strength training about a half hour every other day burns about 200 calories. It also raises your metabolism and keeps it up for hours after you’ve finished exercising. You see where I’m going here?

If you get started now you can stay sane, get in shape, reap all the health benefits daily holiday exercise has to offer, maintain or even lose weight, and get a jump on the 2 most popular New Year’s resolutions: Get in shape and lose some weight. Not bad.

Happy Holidays

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Can Sleeping Less Equal Weight Gain?

Can Sleeping Less Equal Weight GainCan Sleeping Less Equal Weight Gain

Eating fewer calories, exercising more and still having a hard time getting those extra pounds off? Here’s a question for you: How’s your sleep?

I for one, every time I travel, seem to gain a couple of pounds just when I want to look my best.

I noticed that I tend to sleep less and intermittently when I am on the road. Once I settle again in a place, my sleep gets more regulated and I am able to drop those pounds.

I’ve adjusted my sleep pattern, as I have gotten older to help myself sleep better. The earlier I get up in the morning the better chance I have of getting to sleep that night and staying asleep for a longer period of time. I’m more energized, and when I eat, I eat less and feel more filled.

Can Sleeping Less Equal Weight Gain

It turns out that there are many studies that indicate that sleeping less then 7 hours can increase body weight. One recent study with several pairs of twins, found that the twin who slept more than 9 hours was about half as likely to gain weight as the one that slept only 7.

Sleep deprivation affects your hunger urge. If you sleep less, you feel like eating more and you probably do. That’s because not sleeping increases your body’s level of gherlin, the hunger hormone and decreases leptin the “I’m full” hormone.

A sleep study in Finland with middle-aged adults who had sleep problems found that women had greater sleep related weight gains than men. Though men were also affected. The study indicated that it seems the fewer hours you sleep the more calories you tend to eat the next day.

If you want a good night sleep here’s are some things to consider:

  • Exercise: Don’t exercise too late in the day. So many of us go to the gym after work but it can keep you up at night. Late exercise can prevent the body from making sleep-inducing melatonin for several hours.
  • Caffeine: It can take 6 or more hours to wear off. Having that cup of coffee after dinner, even with a low fat dessert, may not be such a good idea.
  • Alcohol: A couple of drinks with dinner can wake you up in the middle of the night and make it hard to get back to sleep. I have a friend who swears by a glass or two of wine at lunch but never alcohol after 2pm. She says she sleeps like a baby at night. I think if I had a glass or two at lunch, I’d sleep like a baby at 2pm and be up for the night at 5.
  • Stress: And then there is our old buddy stress. We all have some level of stress and how we deal with it can keep us up at night. Getting yourself relaxed in quiet, dark, temperature controlled environment can relieve stress and induce a desire and ability to sleep.

So what’s it going to be, wide awake at 3am or getting that beauty sleep and waking up lighter and brighter on your toes? Learning to get a good night’s sleep is a process.

Can Sleeping Less Equal Weight GainDon’t stress over it, it may keep you up at night.

 

 

 

 

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LOSE WEIGHT PlAN

LOSE WEIGHTDo you want to lose weight?

You might be asking should  I  weigh or not to weigh, that is the question. Whether ’tis nobler in the mind to suffer the slings and arrows of knowing one’s outrageous weight, or to take arms against a sea of bulges by simply ignoring the scale and trying to eat less and exercise more. For some of us, the scale is a tool. For others, it’s the enemy.

LOSE WEIGHT

So let’s say your plan is to Lose 1lb a Week

Some health and fitness professionals have made a compelling case for ignoring the scale, saying that measuring one’s percentage of body fat is the most accurate way to track one’s fitness level.

It indicates a healthy body composition, regardless of height and weight. I agree that you should know your body fat as a baseline for fitness and fatness.

Here are some body fat guidelines according to the American Council on Exercise:

Body Fat Percentage for Women:

  • Athlete: 14-20 percent
  • Fit: 21-24 percent
  • Average: 25-31 percent
  • Obese: > 32 percent

Body Fat Percentage for Men:

  • Athlete: 6-13 percent
  • Fit: 14-17 percent
  • Average: 18-24 percent
  • Obese: > 25 percent

So why bother weighing yourself at all? When you’re trying to lose weight, it’s important to use any indication you can get that your efforts are paying off. It can take a couple of weeks before you see any difference in body fat. Your weight will change more quickly. Besides, there are relatively inexpensive scales that give you both your actual weight and your percentage of body fat.

My personal prejudice is to weigh yourself at least once or twice a week. I do, and I find that facing my weight on a regular basis helps me stay motivated. Believe me, there have been times when I’ve dreaded getting on that scale. But I do it anyway because no matter what it says, I feel relief. I find it liberating. Why? Because now I know where I am and what I need to do next. It helps me maintain a healthy weight. And I have one of those scales that also measures fitness to fatness, so I am able to keep track of that at the same time. I check my body fat every week or two.

In my practice I have helped hundreds of people lose weight. And many of them initially fight me about getting on the scale; and I understand this because I know that terror. Part of the process of losing weight is to prepare oneself to do it. If you are not psychologically ready to lose, stepping on the scale can be a real turnoff and actually deter you from losing weight. But once you’re ready, facing that number can jump-start your weight-loss program and keep you going.

I give my clients a baseline of their body fat percentage and get them to use the scale. Then we set up a diet and exercise plan. You can lose weight by diet alone. But dieting can reduce muscle mass along with fat. This becomes ever more important as we age. We can lose as much as 6 pounds of muscle tissue per decade as we age. And metabolism can slow down as much as 3 percent per decade. You can see that if left unchecked, you’re on a slow boat to obesity. Adding an exercise program may be all you need to turn this process around. Cardio exercise burns calories, and strength training raises your metabolism and builds lean muscle mass while you are losing. Losing about 1 percent body fat a month and one to two pounds a week is considered safe and realistic. Here’s the winning combination. Reduce calorie intake with diet, do cardio most days to burn calories, and strength train at least a couple of days a week to build muscle mass and increase metabolism.

So, I’ve made my case for using the scale as a tool, and I hope you’ll try it when you are ready. Regardless, to be or not to be at a healthy weight should not be in question.

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Holiday Eating No Weight Gain?

Holiday EatingCan you really enjoy holiday eating with no weight gain?

Well, when we think of the holidays the first thing that comes to mind is holiday eating and the fear of weight gain. That’s because we always have a few treats up our sleeves. And we do gain weight.

But, preventing this phenomenon of holiday eating is not as hard as you think. You don’t have to starve, deny yourself favorite holiday dishes or do heavy-duty compensation workouts.

 Holiday Eating With No Weight Gain: Some Pointers

If you are the one cooking, you are more in control of what is going to be placed on the table.

So you can choose equally delicious lighter recipes. But, if you are visiting friends and family all bets are off and your radar needs to be on. It’s all about portion control.

Don’t wait till the second piece of pie gets offered. Pre-planning is key. In some cases you’ll know from past experience what the menu will be. Even if you don’t, assume there will be a barrage of excess temptations. Excess is the operative word. Enjoy but not to excess.

Whether you count calories, points, or eyeball your portions, eat half of what you think you should eat. If you are not sure of a particular food or treat, pass on it, or just take a bite to see if it is worth the calories. If you find yourself hungry after all of this, you can eat a little more or maybe you’ve actually saved room for that dessert.

You can visit, enjoy the company, make merry and have a smug sense of self-assurance that this whole season will pass without you gaining even a pound. Who knows, you might lose weight.

That brings me to your insurance policy. If you don’t exercise regularly this is definitely the time to start and get a jump on your New Year, New You. If you do, make time for it. You don’t have to do extra but don’t make the excuse you’re too busy at this time of year.

Cardio exercise is great calorie burner, and we all know that a half hour of moderate aerobic exercise a day can reduce one’s chance of heart attack by a whopping 50%.

See how I snuck in my pitch for exercise? I am not suggesting anything that I don’t do myself. It works for me and I bet it will work for you.

Give it a try and let me know what you think. And let me know if you were able to enjoy holiday eating without weight gain.

Happy Holidays!

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Clicking Joints: Should I Worry?

Clicking JointsClicking Joints: Should I worry? What are those clicking, popping and crackling sounds in my joints? Is it Arthritis? Have I overdosed on breakfast cereal? No, it’s probably Crepitus. Sounds like a precursor to decrepitude, but it’s not. Crepitus is just the word used to describe the clicking sounds.

In fact, in most cases, if there’s no pain associated with those sounds, it’s nothing to worry about. Many people live their whole lives with some clicking joints and popping without any ill effects.

 Clicking Joints?

Clicking Joints have closed bags of synovial fluid, called bursa, between them. They cushion joint movement so we can walk and work painlessly. That fluid has a little bit of air or gas dissolved in it. Through our daily movement, that gas can form a bubble or cavity in the bag. The fancy term is Cavitation.

When you move your knee, elbow or shoulder, the bubble bursts and makes a click or popping sound. Cracking your knuckles is a good example of breaking those bubbles on purpose. So, the rule of thumb is: no pain, no problem.

Snapping however is another story. That rubber band-like sound is often accompanied by pain. It’s a sign you have an injury, or that some muscle, nerve or connective tissue is out of place.

In this case you should see your doctor. A good way to promote healthy joints in general is to strengthen the muscles around them. Regular strength training can make a difference at any age. If you haven’t been exercising in a while, start slowly and build up. Last thing you want to do is hurt the joints you’re trying to strengthen.

So, what’s the takeaway here? Well, next time your friends have clicks and pops in their joints, you can tell them they probably have Crepitus!

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New Sneakers: The Right Pair For You

Sneaker-Test-WEB_6209When Spring is just around the corner I get lots of emails saying, “ I’d like to get a pair of new sneakers. What type of athletic shoes should I buy for walking or jogging outside? ”
There’s no one answer. There are just about as many types and brands of new sneakers  as there are feet. Yours are unique, but one rule applies to all. This is how to treat your feet!

New Sneakers: How To Choose Your Next Pair

New sneakers need to feel great right out of the box. No break-in!  They also need to be sport specific. Stick with a shoe that’s designed for your particular activity.

So how do you pick a shoe? Ask your feet.

Check out the regular shoes you have at home. Where are they worn down?

If they’re worn on the inside edge you have low arches and point your feet inward. Try athletic shoes with good arch support.

If your shoes wear on the outside you point your feet outward. You need a shoe with more cushioning and good lateral support.

If you have even wear on your heels, you walk and run with your feet mostly straight ahead. You can buy any quality shoe that feels good on your foot.

What is a quality shoe anyway?

  • Heel box needs to be on the stiff side and comfortably keep your heel from popping out
  • The toe box needs to flex but not so much as to let your foot twist. Your big toe shouldn’t hit the front of the shoe
  • The upper needs to surround your foot and give it the amount of comfortable support your particular foot needs
  • The shoe should have enough cushioning to absorb impact but not so much as to make it unstable
  • You should be able to get a good pair for under a hundred bucks

But what about toning shoes? The principle behind these is that the design of the shoe’s sole keeps you off balance; and because you’re always working to keep your balance, you work harder, burn more calories, use your muscles more and therefore get a better workout and a more toned body.

I can’t speak first hand about these because I’ve never worn a pair.  But I do have a close friend who swears by them.   Her enthusiasm peaked my curiosity and got me Goggling.  I found a study by the American Council on Exercise. This is the non-profit organization that tests and certifies fitness instructors throughout the US. They tested all the major brands of toning shoes against regular athletic shoes.

Their study found no significant difference between the Toning shoes and the regular shoes.

The bottom line is there is no silver bullet. A lot of this is trial and error.  It’s all about the fit; and if the shoe fits, it will be a treat for your feet when you wear it.

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Walking Exercise

WalkingWALKING EXERCISE

Scientists are still debating exactly when, where, how, and why the species that became us stopped scampering around on all fours, and began to walk erect.
But, with gradual anatomical changes over six or so million years,
we’ve gotten used to it, and at this point it, it feels quite natural. We can walk erect all day now and get from place to place, as people in many regions of the world do daily.

Although our current anatomy made it harder for us to climb trees, walking erect has spawned other things we’ve come to enjoy, like baseball, basketball, tennis, stand-up paddle-boarding, track and field, soccer, ice hockey, roller derby, walks in the park, hiking mountain trails, carrying a colicky baby around the room for hours. Okay, scratch that last one. How about dancing?

For better and worse, nowadays, most of us only have to walk from the car to the elevator, and walking has been relegated to recreation, or simply, exercise.
This brings me to the fact that walking is good for you. We all know that. But, just as a reminder, here’s a partial list of the health benefits of walking from Mayo Clinic

Some people think walking is so good for you they almost never sit. People work at standing desks and wear pedometers to count their steps. 10,000 is a common daily goal.

Others can’t stand to just stand. They’ve built desks onto treadmills and take meetings, type emails, and do their office work while walking. I’ve heard numbers like 10 miles a day in a treadmill while at work. Some believe treadmill desks boost productivity.

I’m a walking advocate and a walking enthusiast. However, as you may know, I believe in the ease in, start with a little, stay in your comfort zone, set attainable short term goals, build up to your ultimate goal over time, method of exercise.

Studies show that vigorous exercise has the most positive effect on the list of health benefits. The same studies also show that moderate exercise shows measurable benefits.

And, I know from personal experience that it’s more sustainable when it’s fun.

This, as you may have guessed, brings me to my pleasure principal. If I like something I do it because I like it. If it’s good for my health, so much the better.

It’s easy to like walking if it’s easy. Start with a pleasant gentle stroll, and if you build up at your own pace over time, it stays easy, even when you eventually build up to vigorous.

I think pedometers and heart rate monitor watches are good tools if you keep them fun. The prices have come down and they give you some valuable information.
But some of the fittest people I can think of, the people who walk everywhere every day because walking is their only mode of transportation, don’t use them. So you don’t absolutely need them.

Shoes are good, walking, running, cross training, or hiking shoes, if you can afford them. But I’ve been to countries where some of the fittest people can’t afford them. Some of the people I’m thinking of don’t have shoes at all. But, I do suggest activity appropriate shoes if you can afford them. Otherwise, just shoes will have to do. You can get plenty fit in just plain shoes if they’re comfortable to walk in.

Good posture is essential for walking. Stand and walk with your head over your shoulders, your shoulders over your hips, and the whole body line-up centered over the base of the feet. Don’t slouch forward or lean back. Try to keep your abs pulled in when you think of it. If you’re used to less the good posture, it may feel awkward at first. But, once you get used to it, I don’t think you’ll want to stand or walk any other way.

Music is the plane that flies you to your destination. So if you like music, plug in your ear buds and walk to your favorites. Try to pick music that helps you walk at a comfortable pace, not too fast or too slow. Stay in your comfort zone.

Do walk. Please make time in your day for it. Whether it’s outside, in a mall, on a treadmill, or in place. It’s in your nature. And, I think you’ll thank yourself for the effort.

Last but not least walking is an adventure. Here’s a video of something that actually happened to me while out walking. The camera just happened to be there.

Andiamo!

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