Bad Day? Go For A Walk!

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I am like a lot of people in that my eating habits (and drink habits…I love my wine!) are very much driven by my emotions. I work out regularly and that really does help keep me on track. I can have a horrible day, but an hour at the gym and I feel fantastic! All those great endorphins, not to mention the huge stress release.

 

But you can’ t workout all the time or what about rest days? I have a lot of friends who are really into yoga or meditation and I am true believer in their amazing benefits. I have tried both and have never been able to really stick with a practice for either. I always feel amazing after, but neither are something I really am motivated to do. Yoga I will occasionally get into the routine of doing – I have a Saturday morning class that I get to now and then. I have a rally hard time slowing down and in particular, “quieting my mind” – which is why I guess is why they call it a “practice.” But I know I am not alone in not being able to commit to this.

 

I have been having a rather rough time lately. I have a lot going on and I have been feeling rather stressed and overwhelmed. I even just had an amazing vacation and Day 1 back was a disaster! Totally killed my post vaca zen! HA! So this Sunday was a gorgeous day here in NY. Instead of going to the gym, I took a really long walk. Likely not the workout I would have had as compared to my normal Sunday spinning class, but mentally it did the world for me!

 

Even just walking, I tend to walk fast so I am sure I burned some calories and a little burst of endorphins is always a good thing. But more than that it just felt good to move, to get some fresh air and to feel the sun on my face. I listened to some great tunes and just got lost in my own world.

 

Walking for me is like meditation – I can totally get lost in the moment and can actually clear my thoughts when needed. Something I can’t seem to do with yoga or meditation. The other thing that walking really helps with, is that it allows me time (without distraction) to actually think about things. Whether it’s working out a problem or coming up with ideas, walking is my best time to do it. And in my own weird, type A personality…it is healthy multi-tasking! I work out my issues, spend time outside and get a bit of a workout all at the same time! I know that sounds a bit nuts, but it works for me.

 

The point being that I think we all have to find what works for us. I have spent years trying to make myself like yoga or meditation and I can’t say I will never do them or never enjoy them or that they will never one day be a part of my daily routine. But just like I will never be a marathon runner, it does not mean there are not other ways of meeting my physical goals or that I don’t occasionally like to run. Walking has become my “meditation” – it calms me, it clears my head and boosts my mood when I really need it. Even at work, it someone really annoys me and I am upset, I find if I can take 10 minutes away from my desk and just walk around the block, it sort of reset things. It really truly can be that simple!

We all have stress in our life and we have to find healthy ways to deal with it. For me, walking makes me feel good and also helps me to stick to my healthy habits. Before my walk on Sunday I wanted to lay on couch and each mint chocolate chip ice cream! After my walk, I felt energized and relaxed and actually craved veges and water!

 

So next time you have a bad day, put on those sneakers and walk it out!

Natural Cures For That "Had Too Much Fun Last Night" Mornings

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Did you party a little too hard last night? Say yes when you should have said no to that last round? Although I don’t make a habit of it, there is the occasional late night that I definitely regret the next morning…

 

Although I usually crave something greasy and cheesy and all together bad for me, beyond those first few minutes while I am eating it, it does not fix the hangover and often makes me feel worse. So instead of reaching for the burger and the pepto, try out these natural remedies:

Hydrate, Hydrate, Hydrate!
 

I know we all know this one, but alcohol totally dehydrates us, which is part of why we feel so badly the next day. The best thing is to drink lots of water while you are drinking, but in lieu of that the key is to rehydrate afterwards. Water is great, but sometimes it’s just not the most appealing thing. I have found coconut water to be the ideal solution. It is slightly sweet (stick to the plain version so you are not adding unnecessary sugar), so tastier than plain water and it’s a good source of electrolytes, namely potassium which is necessary for proper hydration. I try to drink some before I go to bed if I anticipate a bad morning, but the key is to keep drinking it the next day. And the sugar will give you a little boost, as well.

Eggs

Although you may be craving a big plate of bacon and eggs with a massive side of coffee, just stick to the eggs (and remember coffee is dehydrating, so avoid it). Eggs are a great source of protein and key amino acids that are major hangover killers! Taurine supports liver function and Cysteine breaks down acetaldehyde, which is the byproduct produced when ethanol is broken down by the liver and is the cause of that nasty headache.

 

Boost Your Potassium
 

Eating foods high in potassium will counteract the effects of alcohol, which depletes the body of this key nutrient. As mentioned above, potassium is very important for maintaining hydration. Ideally eating some greens or a green juice would be fantastic, as they are high in potassium and also will help the body to rid itself of toxins. However, you are likely not craving a green smoothie when you are hungover….so opt for a banana instead! A single banana contains about 400 mg of potassium and that bit of natural sugar will definitely give you a boost. Additionally, bananas are very soothing to the stomach. If you can whip up a smoothie with some hidden spinach in it, then even better!

 

Sweat It Out

 

Ok so the idea of heading to the gym when you can barely get off the couch may not seem like a good idea, but if you can manage to get up and get moving you will feel better. No need to kill yourself by taking some crazy cardio kick boxing class, but if you can find a tolerable way to move and sweat out some of those toxins it will really make you feel better. You are not looking to further dehydrate yourself, but sweating will really release some of the toxins in your system while you continue to rehydrate. Get the nasty out and keep on adding in the good!

 

Grapefruit

Grapefruit is great for detoxing. It helps your body to flush out the toxins and also contains a large amount of selenium and allicin, which aid in liver cleansing.

 

*Note: Grapefruit counteracts some medications. It is usually indicated on the prescription bottle, however to be safe I generally do not eat grapefruit or drink the juice within a couple hours of taking any medication.

Miso Soup

This is a new discovery for me and boy does it work!  I often crave something salty and soup is always a welcomed food when I don’t feel well, regardless of the reason. Enter miso soup, which is totally delicious; the broth rehydrates you, replenishes your sodium levels and the fermented miso helps with digestion.

Given all the summer BBQs and parties ahead, next time you indulge a little too much give these a try!

Healthy Habit Worth Making: Oil Pulling

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Oil pulling comes from Ayurvedic medicine and is a simple thing you can add to your daily routine that can provide amazing benefits.

 

So what is oil pulling? Simply put it is the swooshing around of oil in your mouth (similar to using mouthwash). According to Ayurveda, there are key organ meridians in the tongue and therefore this practice is integral to preventing and treating illness. Additionally there is potential for the veins and mucous membranes in the mouth to absorb nutrients from the oil. I use coconut oil because it has so many natural benefits; i.e. antimicrobial, ant parasitic, etc. The idea is that the oil attracts bacteria and toxins, as well as pulls mucous from your throat and helps to clear your sinuses. It is recommended to do it for about 10-20 minutes daily. I do it while I am blow drying my hair and getting dressed for work, as before I know it time has passed.

 

A couple of things to note:

• Do not swallow or gargle with the oil – it is fully of nasty toxins!
• When done, spit the oil into the trash, NOT the sink, as the oil can clog your drain
• Follow by drinking a glass of water and/or rinsing your mouth
• It is recommended that you do this first thing in the morning, but it can be done any time of the day

 

Oil pulling has been shown to be an effective way to improve oral heath, as it cleans up the bacteria in the mouth. However In addition to improving dental health, people have seen a wide range of health benefits from helping with sinus infections and allergies, skin disorders, digestive issues, reducing joint pain and many more.

 

Personally I have been doing it for a little over a week and I have already noticed some changes. I have been suffering with seasonal allergies – with all the changes in the weather lately from it snowing one day to it being in the 60s two days later, I finally broke down and started taking an antihistamine a few weeks ago. However, since I started oil pulling I have seen significantly less congestion. Further, I was suffering with some break outs on my face, which just would not seem to go away – within a few days they were well on the way to being completely cleared up! And finally – no idea if this is truly related, but something that has definitely changed is that I have a lot less cravings. I struggle with snacking at night – it is truly a conscious effort to not snack, but I have gotten better at managing it. But for the last week I have literally had NO cravings at night! This has never happened to me before and I really hope it continues! One thing is for sure, oil pulling is one habit I plan to stick with!

 

Additional Information:

http://www.mindbodygreen.com/0-7857/why-you-should-start-oil-pulling-today.html

http://www.naturalnews.com/025578_oil_pulling_health.html

Treating Myself…

So in the spirit of Valentine’s Day I am treating my body to some self love! Although I still curse the mounds of chocolate yummies in every store I pass, I am going to do something much more decadent this year…and its HEALTHY!!! I am sure I am not alone when I say that I am totally an emotional eater. When I am stressed out or upset, I easily can inhale a bag of Doritos or allow one glass of wine turn into 3 or 4…you see where I am going with this. Although I have found much healthier outlets for my emotions/stress in recent years, I still have times when I struggle to stay on track. And once off, reining it back in can be a challenge!

 

This is particularly true when coming off of a holiday or a vacation when I may have indulged a bit more than usual or perhaps a prolonged period of stress in my life. For me, if I can get in a solid week of super healthy eating, that tends to break the cycle. But let’s face it, I am not a cooking extraordinaire and in the winter there is just not as great of a variety of fresh and interesting produce, so I tend to get a bit bored (or lazy!!!) with my choices.

 

This is when I rely on the awesome people at Sakara Life! I discovered this company about a year ago and have been an avid fan (and customer) ever since. Based here in NYC (sorry for you non-New Yorkers, but I am guessing there are similar services elsewhere)…so for any of you locals I would definitely recommend giving it a shot! Sakara Life provides an organic food delivery service. It is based on a whole food, plant based diet that can be catered to your dietary needs and they offer a variety of delivery packages. This week I am doing the “LOVE Cleanse” and it is as amazingly delicious as always. It is astonishing how healthy food can feel so decadent! If I could afford it, I truly would have them feed me every day! Luckily I can treat myself once in a while.

 

I know a lot of people boast about juice cleanses and although I have nothing against them, they have never really worked for me. I have tried several and I definitely do believe in all the benefits associated with adding juicing to your life (hence my fantastic Vitamix purchase), but living on liquids alone is just not for me. With juice-only I felt deprived and spent my whole day waiting for when I was able to drink my next juice! I never felt satiated, despite how yummy they were, and I definitely felt like I was dragging (no energy boost felt by me!!). I also found that when it was over, I was so excited to have real food again that I did a poor job of slowly easing back into it (although I must admit it did kill my cravings for crap!) and I ended up overdoing it. One of the most amazing things that my nutrition program promotes is the idea of bioindividuality; they don’t promote a certain diet or lifestyle, it is all about providing people with the knowledge and letting each person discover what truly works best for them. So if juice cleanses help to recharge you or get you back on track, go for it! There are definitely some great benefits and I have friends who swear by how fantastic it makes them feel! For me, I prefer the whole food approach and being lucky enough to live here in NYC, I have Sakara Life to support me when I need it. On Day2 and loving every minute of it!!!!

Is My Desk Job Actually Killing Me?

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I grew with friends who had parents that were cops and firemen…jobs that truly involve real, palpable danger! Everyone in my family put on suits and headed off to work in some shiny office building – what dangers did they worry about? Maybe the occasional paper cut? True to form that is where I have ended up; sitting in front of a computer behind a desk ALL day long. Now I must admit I have long worried about what staring at a computer screen all day might do to my eyes (I now wear glasses; although most of my family is practically blind so I am grateful I lasted into my 30s before having any issues) and we have all seen coworkers with the wrist braces due to carpal tunnel, but in general I have never been all that worried about how my job may be impacting my health.

However I recently read an article entitled “Why Your Desk Job Is Slowly Killing You.” It seems that for many of us who sit at a computer 8+ hours a day, this can have detrimental effects on our bodies, even if you exercise regularly outside of work. Previously these people were considered “active,” however now we are more accurately characterized as an "exercising couch potato.”¹ Really??!! Apparently our bodies are not meant for sitting and that even if they adapt to a more sedentary lifestyle, we decrease our ability to walk, run, jump, etc. Some studies have indicated that it actually shortens our lifespan…..sitting is now up there with other risk factors like smoking, excessive drinking, etc. Maybe I shouldn’t be so grateful to still have my job given this awful economy?? Although without my job, that is apparently killing me, I would likely not be able to afford health insurance or all that oh so healthy organic, hormone-chemical free food that is supposed to be good for me!!

The Harvard Business Review recently published an article calling “Sitting is the Smoking of Our Generation.”² It’s no secret that our poor diet, particularly due to unhealthy addiction to fast and processed foods and a more sedentary lifestyle had led to astronomical obesity rates in this country, along with many other deadly diseases. We all know that we should be moving around a lot more than we do. I get downright antsy at work and by the time I leave the office I don’t even want to think about sitting down again; this often helps rally me for the gym. Even when I am at home I am usually walking around when I am on the phone or standing at my computer. A few months ago I was suffering with horrible neck pain. Now I am sure a lot had to do with work being particularly frustrating and stressful at the time (I like many people carry all my stress in my neck and shoulders), but I am positive sitting hunched over my desk for hours at a time was not helping the situation.

Some interesting (and SCARY) statistics:

²Long periods of sitting slows the metabolism; after just 1 hour of sitting the production of enzymes that burn fat has been shown to decline by as much as 90%. Research shows that this lack of physical activity is directly tied to 6% of the impact for heart disease, 7% for type 2 diabetes and 10% for breast and colon cancer. The death rate associated with obesity in the US is now 35 million - compare that to tobacco which is only 3.5 million! The New York Times reported on a study published in 2011, which found that for each additional hour of TV a person sat and watched per day, the risk of dying rose by 11%. In that same article, a doctor is quoted as saying that excessive sitting, which he defines as nine hours a day, is a lethal activity!!

But what do you do? If your job is in an office, you likely don’t have the luxury of quitting and doing something else. I know I don’t! And with the advent of technology, we don’t even have to use our biceps to pick up the phone and call someone or god forbid walk down the hall to meet with someone in person! I seriously have people at work that I can see across the floor while sitting at my desk, that would rather chat me than get up off their butt to come ask me a question! How many times have I gone to a conference for a meeting, as I love getting away from my desk, to be the only fool sitting there because everyone else dialed in from their desks?

I read a suggestion by James Levine, a well know obesity expert, that people with sedentary jobs should get up for 10 minutes every hour.³ Nice work if you can get it, but most of us don’t have the ability to take a 10 minute break every hour…that’s a significant chunk of productive work time! I’d rather get in, get my work done and go home to do something fun with that 90 minutes! (He also suggests a treadmill desk (which he coincidently invented), but I am not even getting into how unrealistic that idea is!)

Turns out a few simple things can help:

1) Take the stairs rather than the elevator

2) If you can bike or walk to work. Or get off the subway one stop earlier (for you drivers…park your car farther away from the office door)

3) Stand up as much as possible; stand when answering the phone or walk around the office if you use a headset or speaker phone

4) Take breaks as often as you can, even if it’s just a quick lap around your floor or an extra walk around the block when you are grabbing lunch. I sip on water all day long figuring my bladder will force me to get up even if I don’t think about it!

5) Try to do the same this outside of the office; get up and walk around during commercial breaks rather than checking email (or even better do some jumping jacks, sit-ups or even some gentle stretching...commercial breaks are longer than you think!!!) 

Those few minutes here or there that you can move around a bit really add up and make a difference over time.

¹Why Your Desk Job Is Slowly Killing You

²Sitting Is The Smoking Of Our Generation

³ Obesity expert says daily workouts can't undo damage done from sitting all day

More interesting info:

Six Desk Stretches

Your Body's Biggest Danger: Sitting Disease

Mayo Clinic’s 10 tips on how to burn calories at work

Heels Had To Be Invented By A Man…

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So despite the fact that I am actually fairly tall, I love my heels! I pretty much wear heels every day for work and of course for a night out on the town…but as I get older I notice that they definitely bother my feet more and I can’t get away with those cheapy shoes anymore. You know these things had to be created by a man, as it’s just not natural to squeeze you toes in those pointy tips and I can’t believe standing continuously on your tippy toes for hours on end is a good thing, but they do look good! Heels make you feel sexy and how many fashion magazines tout that wearing heels will make you look slimmer by elongating the silhouette? Every man in my life has always loved me in heels (minus most of the men in family, I seriously got the only tall gene in the entire family…I tower over them ALL!), but of course they are not the ones that have to wear them!

That said there are significant impacts on the body if you regularly wear high heels. Beside the general increased risk of falling (I am always amazed by those women who effortlessly walk down the street in like 4 inch heels….so not me!), they can cause a wide variety of problems from back pain, knees problems and muscle strain, particularly related to the lower leg. Wearing high heels every day can shorten calf muscles by up to 13% causing lower leg stiffness and limiting the ankle’s range of motion.¹

I still love my heels and unfortunately I do not work someplace where comfy, arch supportive shoes are an option. I do however try to wear some cute flats a couple days a week or swap out the heels for more comfortable shoes in between meetings. However I have noticed some issues more recently, which is likely related to my high heel addiction. I definitely have less flexibility in my ankle; for example if I am doing a squat or a lunge it is very difficult for me to get low without my heels rising off the ground. I have also been getting more foot cramps and regularly feeling a mild pulling in the back of my calf, evening with regularly stretching before and after working out.

In speaking to a trainer at my gym, she recommended a simple exercise to help loosen some of the tightness in my ankle and calf. She suggested doing a rolling massage on my feet using a tennis ball. She said that the fascia on the bottom the feet are connected to calf and that rolling your foot back and forth on a tennis ball a few times a week would help to loosen and stretch this fascia, thereby releasing some of the tension I was feeling in my calf. There are also some cheap foot massage balls on Amazon that work well too. I have been doing it regularly for a couple weeks now and I definitely do notice a difference. She also said regular pedicures have the same effect, but I opted for the girl on a budget approach which seems to be working just fine.

¹ On muscle, tendon and high heels. Csapo, R., Maganaris, C.N., Seyennes, O.R., et al. Institute for Biomedical Research into Human Movement and Health, Manchester Metropolitan University, Faculty of Science and Engineering, John Dalton Building, Chester Street, Manchester, UK. The Journal of Experimental Biology. 2010 Aug 1; 213(Pt 15):2582-8. [↩]

Tennis Ball Exercises for Feet

Porcupine Massage Ball