RELIEVING HOLIDAY STRESS WITH EXERCISE

As I am writing this blog, it's 7 AM on Black Friday 2014. Yesterday, millions of Americans gave thanks for what they have. Today, many of those same people will trample their fellow man to save 30% on a 50-inch TV. Yes, the next 4 weeks are known as the most stressful time of the year. It's a time when far too many people simply give in to holiday traditions--eating and drinking an extra 1,000 calories a day, spending absurd amounts of money on material things, and completely ignoring their personal health.

 

Everybody's stressed out! Even everyday issues seem insurmountable. And when all of these internal and external stimuli are magnified for the next 28 days, it results in emotional, mental, and physical strains on our body. These chronic strains often lead to anxiety and depression, high blood pressure, heart problems, cancer, and can even change the architecture of our brain.

                        
 

 

Stress is simply our body's response to all of these challenging factors. Stress activates our body's sympathetic nervous system--our "fight or flight" response. And during those infrequent times when you're being chased by a Doberman, stress is good. Chronic stress, however, causes our adrenal glands to pump more cortisol and adrenaline into our bloodstream. The excessive amounts of these hormones can inhibit digestion, slow liver metabolism, decrease cellular repair, increase memory loss and lower immune functions.

 

Excess cortisol also results in additional belly fat and can zap our energy levels. This is why we often crave comfort foods, usually sweets that contain high amounts of simple sugars (donuts, cinnamon rolls, pie and cake). Our body also seeks out foods higher in fats, and alcohol for a quick, but short-lived boost of energy.
 

THERE IS A CURE!!                                  

 

The proper amounts and types of exercise can help us control the emotional, mental and physical feelings and changes that accompany chronic stress. Exercise increases the ability of our body and brain to recover from all those stimuli that are constantly bombarding us. In 35 separate studies of women, 66% showed an increased risk of breast cancer in women who do not exercise regularly. Another study also showed that 70% of men over the age of 65 who exercised regularly have a decreased chance of fatal prostate cancer.

 

Exercise also:

• Increases the efficiency of energy production without elevating toxic oxidative stress
• Increases insulin receptors to better utilize blood glucose
• Keeps cortisol levels in check
• Helps the brain relax during stressful situations
• Reverses the effects that stress has on the hippocampus

 

When exercising to reduce stress, remember to keep your intensity levels fairly high (a 7-8 out of 10 on your personal rating of perceived exertion (RPE) scale) and the duration fairly short--30 minutes is a good amount of time. And three 30-minute workouts a week is manageable for everyone, it's less than 1% of our weekly hours. Incorporate a mixture of resistance training and conditioning work to strengthen the muscles, heart and brain.

                                                        



 

Also insert 30-45 minutes of parasympathetic activities daily to aid in recovery. This can include meditation, yoga, massage or foam rolling, taking a warm bath and reading. It doesn't include technology, so turn off the TV, put the smart phone away, and stay off the internet (although shopping on the internet may keep you from stomping your neighbor at Wal-Mart!).

Happy Holidays!

Move Better. Eat Better. Live Better!!

 

 

 

 

 

5 HEALTHY HOLIDAY EATING TIPS

I often miss the holiday seasons of the 1970's. A group of friends would get together on Thanksgiving morning and play football or basketball for a few hours, then spend the afternoon with our respective families enjoying a nice holiday meal. It was a time when the spotlight of the day was on having quality time with others.

 

But these days, the focus has shifted to quantity instead of quality. It's all about eating as much as we can. Hours on end are exhausted planning an extravagant menu. Cooking and baking begins the day before. Appetizers that will make your arteries look like the I-405 on a Monday morning are on the table 4 hours before the main meal is scheduled to be served, so we have something to constantly munch on while we sit on the couch mindlessly watching the first of a half-dozen televised sporting events.

 

This tradition begins on the last Thursday of November and runs non-stop through New Year's Eve. It's become a 34-day party where millions of Americans give themselves permission to gain another 7-10 pounds.

 

But it is possible to enjoy the holidays without plumping up like a Butterball turkey. Here are 5 easy tips to help you maintain your body weight, and your sanity, during this jolly-filled time of year:

 

1. Don't arrive hungry. Not eating all day so you have plenty of room to feed your face will cause your metabolism to slow and your body to hold on to fat. Instead, plan your meals so that you are not starving when sitting down for that feast. Eat a healthy breakfast, and then a small snack about 2 hours before the main event. 
2. Bring something healthy. Not only will your hostess appreciate your thoughtfulness, but you will now have at least one nutrient-rich food to eat. And this dish doesn't have to be expensive or time-consuming to make. Just see below for a simple, healthy alternative to calorie-laden mashed potatoes.
3. Don't load your plate with some of everything. You'll be tempted to eat everything on your plate, and then go back for more (because everyone has to have seconds, right?). Instead, take smaller portions of 2-3 items at a time, and feel free to have more when your plate is empty.
4. Eat only until you're 80% full. The turkey should be the only thing stuffed at the table. And unless your name is Frank Barone, leave the stretchy pants at home.
   
5. Don't hang around the table/dining room /kitchen after eating. Go into a separate room where there is no food and enjoy the company of others. Have a meaningful conversation, play board games, or better yet, go for a walk. Just leave the boob-tube off.

There you have it...5 simple tips for making your holiday meals more enjoyable while you make your waistline less noticeable.

 

• Coconut Cauliflower Mash: Place 3 cups of roughly-chopped cauliflower, 1/4 cup of crushed cashews, 1/4 cup of coconut milk, and a pinch each of salt, pepper, and cinnamon in a pot and bring to a boil over medium heat. Reduce heat to low, cover tightly, and simmer for about 15 minutes. Place mixture in a blender or food processor and puree until almost smooth, adding a tablespoon of water if mixture is too thick for the blender to get moving. This side dish serves 2 people, and has only 205 calories, 14g of carbs, 4.3g of fiber, 13.6g of fats, and 6.6g of protein. (Courtesy of Precision Nutrition)

 

Happy Thanksgiving!!

 

Move Better. Eat Better. Live Better!

       

 

 

STICKS AND STONES...

 

While sticks and stones can break our bones, eating poorly and not incorporating strength training into a regular exercise routine can be even more debilitating in the long run.

 

You see, when we reach the ripe old age of 30, our body stops building bone mass. And by the time we turn 40, we begin losing about 0.5% of our bone mass every year. That may not sound like much, but at that rate we'll lose one-tenth of our bone mass by age 50! And this loss increases substantially more for women during menopause. It's no wonder that 33% of all women and nearly 20% of men will suffer an osteoporotic bone fracture at some point in their lifetime. But hope is not lost. There are things we can do to slow the rate of bone loss, and even increase our bone density well into our 50's and 60's.

 

 

Eating a balanced diet is essential to decreasing the risk of bone loss. I've written about this before (see our June post titled Balance), but ensuring we eat enough vegetables and fruits to offset our commonly high-acidic diets will prevent the body from robbing vital calcium from our bones to keep us in a necessary neutral pH. Our bones contain nearly 99% of our body's calcium, so they're an easy place to pull acid-neutralizing minerals.

 

Unfortunately, pharmaceutical and supplement companies have convinced us that all we need to do to increase our calcium levels is take a few pills every day. But research has shown that taking more than 1,000 milligrams of a calcium supplement can be harmful. It can lead to increased risks of breast cancer and heart attacks. In addition to this, excess alcohol and/or caffeine (coffee and energy drinks), as well as too much sodium, will impede healthy bones. And many medications for depression, cancer, diabetes and even heartburn can reduce mineral absorption.

 

To maintain bone integrity, we should be getting between 600 and 1,200mg of calcium every day, mainly from food sources such as dairy products, cheddar cheese, leafy green veggies, broccoli, tofu, turnips and almonds. We also need to ensure we are getting plenty of vitamin D from high-protein foods like salmon, sardines and whole eggs, and just getting out in the sun. Vitamin D increases calcium uptake.

 

Strength training is also crucial for keeping brittle bones at bay. I have read of cases where women in their 40's and 50's have increased their bone density by as much as 13% in just one year by lifting weights 2-3 times a week and eating properly. And while I don't recommend people use dysfunction-promoting machines to exercise, our body can't differentiate the source of resistance training. Simply placing physical demands on our skeletal and muscular systems will lead to increased bone formation.

 

So heed these words, and you too can avoid the hurt caused by broken bones.

 

 

 

Move Better. Eat Better. Live Better!

GIVE A MAN A FISH OIL SUPPLEMENT

Give a man a fish and you'll give him the gift of better health for the day. The benefits of marine foods and their high content of Omega-3 fatty acids have been well-documented the past few decades, although its reputation has been unfoundedly tarnished lately due to one publication. But after some further reading, I've found that the contents of this "study", as well as the author's credibility, are highly questionable.

 

Let's look at why Omega-3s are ESSENTIAL for our body to thrive. When talking Omega-3s, we're looking at:

• Alpha-Linolenic Acid (ALA) which is derived from plant-based sources such as hemp, flax, and chia seeds, as well as walnuts
• Docosahexaenoic Acid (DHA) which comes from fish and algae
• Eicosapentaenoic Acid (EPA) which also comes from fish and algae

These Omega-3s are classified as essential because our body cannot manufacture them. We must get them from food sources. Research has shown that DHA and EPA are the most beneficial for us. ALA can be converted to EPA by our body, but in such a small percentage that we would have to overeat these foods to see any significant benefits.

 

Further, our typical Western diet is generally high in Omega-6 fatty acids. These come from poultry and other factory-farmed meats, cereals and wheat, most vegetable and seed oils including corn and safflower oils, nuts and a dozen other foods. Studies show that just a few generations ago, the ratio of Omega-6s to Omega-3s we consumed was close to 1:1. With the "advances" in food processing and refinement, increases in genetically modified foods, and our overall poor dietary habits, that ratio is now closer to 16:1.We need to start tipping the scale back to how our great-grandparents ate.

 

 

 

The benefits of Omega-3s include:

• a decreased danger of chronic diseases, including some forms of cancer
• an increase in immune and nervous system functions, as well as improved brain development and cognitive performance
• a lower risk of Alzheimer's disease and dementia
• better cell membrane permeability
• a reduced threat of sudden cardiac death
• strong evidence of improving body composition and alleviating depression

Additionally, one study showed that taking 1 multi-vitamin and 1 fish oil capsule daily lowered the incidence of aggressive behaviors in elementary school-aged children and in prison inmates (I don't know if there's a connection between these two groups or not).

 

Unfortunately, much of the available whole-food fish supply today contains environmental pollutants. Added to that is the prevalence of farm-raised fish that also decreases the amounts of natural fatty acids they provide. As a result, A fish oil supplement should probably be taken every day, while we scale back our fish intake to occasionally. Fish oil supplements should contain at least 30% EPA and DHA, and a combined minimum of 330 milligrams of the two. Take 2-3 grams daily with meals. If you're a vegetarian or prefer algae oil, lower the dose to 1-2 grams / day.

 

Lastly, fish oil may not be suitable for everyone. Those people who are taking blood thinning medication, those who have an upcoming surgery, have an abnormal heart rhythm, or bleeding disorders should consult their physician prior to taking an Omega-3 supplement.

 

Teach a man to take a fish oil supplement every day and you will very likely improve the length and quality of his life!

 

Move Better. Eat Better. Live Better!