'Tis the Season
The holiday season often elicits in us a
variety of emotions, sometimes conflicting. Joy, excitement, and nostalgia can
be accompanied or overshadowed by anxiety and sorrow. It is not uncommon to
swept away in the yuletide tidal wave at the mall, to be consumed with visions
of sugar plums dancing in your head then into your mouth, or lip syncing Auld
Lang Syne with dread and a list of unattainable resolutions. Fortunately, there
are ways to manage the not so pleasant feelings and activities we sometimes have
to endure during winter solstice and all year round. At Every Body's Personal
Trainer, we
cannot emphasize enough the value of exercise as a means to feeling good, both
physically and mentally. This Christmas give yourself a healthy dose of
endorphins. According to an abundance of research, stress and pain are the two
most common factors leading to the release of endorphins. Endorphins interact
with opiate receptors in the brain decreasing our perception of pain. Endorphins
operate like drugs such as morphine or codeine, however the body does not
develop an addiction or dependence on them. Secretion of endorphins not only
inhibits pain, but additionally stimulates feelings of euphoria and sex
hormones, improves quality of sleep, assists in appetite modulation, and
enhances the body's immune response. This natural "drug" is tantamount in
minimizing the negative effects of stress. Scientific studies have proposed that
endorphins and other compounds are the triggers responsible for the so-called
"runner's high" that athletes achieve with prolonged exercise. This remains
debatable.
Other tips for the holiday season-
Before heading to the dessert table, drink a glass of water. This may fill your
stomach a bit so you can only eat 2 cookies instead of 3.
Gift Certificates are easy to procure, thus, cutting down on shopping time and
eliminating search anxiety for the "perfect gift". Put two partridges in a pear
tree by giving a Fitness Together Gift Certificate. Reduce shopping stress and
give the gift of exercise to someone or everyone on your gift list!
Holiday insomnia? The restorative properties of sleep, when most needed, may be
most elusive around Christmas. Try this aromatic solution for your insomnia:
"Holiday Helper" 4 drops of Cedar Oil, 2 drops of Chamomile, 2 drops of
Geranium, 2 drops of Orange- Add the above essential oils to 3 cups of water-
Spray the bedroom just before bedtime
Take time to stretch or meditate in front of a cozy fire...watching the flames
can be mesmerizing
Six healthy
nutritional habits
Start the day with a glass of juice.
Eat a bowl of high fiber cereal and put pieces of fruit on top. i.e.
blueberries, strawberries, banana, etc.
Cut up some raw vegetables, put them in a Ziploc bag with a little dressing for
flavor, and snack on them throughout the day.
Slices of citrus taste great on a salad. Orange or grapefruit pieces work well
with some dressings.
Mixing some fruit, yogurt, skim milk and anything else you like, into a blender
creates a great tasting healthy treat, while still keeping an eye on the
calories.
When you crave something crunchy, instead of reaching for a handful of greasy
chips, grab some baby carrots and dip them in some ranch or blue cheese
dressing. This will satisfy that desire for munching on something crunchy plus
the health benefits are much greater.
There are many ways to sneak some additional fruits and vegetable into your diet
without getting bored with the same things all the time. Your limited only by
your creativity.
The Pre-workout
Meal
Some people say training on an empty stomach burns more fat: You blow through
your glycogen stores (carb storage) in about an hour, and then your body turns
to fat stores for energy. Problem with that approach is that your body will soon
start to burn muscle tissue as well. To avoid this, it is important to eat a
pre-workout meal.
Your pre-workout meal should be relatively low in fat and fiber so it is easily
digestible, but not highly glycemic so you do not crash before you hit the gym.
Some great pre-workout ideas include a handful of raisins or nuts. Raisins give
you a simple carb for immediate energy, and nuts give you a little fat and that
full feeling.
Fruit is also a great idea. Fruits such as apples, plums, as well as bananas
offer enough carbs to keep you going
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