Just that kind of week

Do you ever have "one of those days" or weeks where there is no end in sight?  Well, you are not alone.  Since being sick earlier in the week, I've been struggling to regain my usual energy, which has been frustrating.

What kind of things (distractions, diversions) do you use or do to pull yourself out of a bad day?  I often turn to exercise.  It brings the energy and rejuvenation needed to make the day a bit brighter!

Bring on the burn, thanks to these fab exercises from Sarah Dussault of Sarah Fit.



Really concentrate on getting the most out of each repetition!



There now, things are looking up!

Link Between Calorie Counting and Frequent Hunger and Sweet Cravings

Source: Flickr (user Brian Lane Winfield Moore)

David Kirchoff, president of Weight Watchers, the world's largest diet company, recently said on their website:

"Calorie counting has become unhelpful.  When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being 'the same' because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."

Kirchoff and Weight Watchers have eliminated the company's popular "Points" system, which encouraged dieters to lose weight by eating any foods as long as they kept the portions small.  The new system tries to encourage dieters to consume more natural, less processed food.

According to Time Magazine:

"The radical overhaul, which is the first major alteration to the Points program, comes at a time when Weight Watchers is trying to revive its recession-battered business."

Source: Flickr (user Xiaolu)

For the rest of the article, read what Dr. Mercola has to say on Frequent Hunger and Sweet Cravings.

Winter Wellness Tips

 Source: Flickr (user kristinayamamoto)

We are in the middle of quite a rainy week in the San Francisco Bay Area, and with chilly weather, there is always a higher risk of becoming sick.  I'm currently one of those unfortunate victims, so I wanted to share some pointers for staying healthy during the wintery months!

1. Stick to your routine
Don't let dreary weather get you down, or discourage you from staying committed to exercising!  It's easy to slack off as the days grow shorter and the calendar fills up with holiday events, but don't use these as excuses.  Fit it in where you can, and don't beat yourself up on those days where time just isn't your friend (is it ever?).
I find that exercising helps me through the day, whether it's a 15 minute yoga session, running errands where physical activity is incorporated, or an hour long workout.  It's incredibly motivational, and I feel so much better—both inside and out—for sticking with my desire to be fit and healthy.

2. Eliminate stress
Stress can literally kill you, and it's no wonder, considering the hectic lives we tend to lead.  Consider reviewing your calendar; obligations, necessary engagements, and those "extras" that somehow fill up each day.  Can you make any adjustments?  Sometimes, it really is okay (if not beneficial) to say "No".  Less stress (ergo, less cortisol) means your mind is free to relax, and concern itself with more important issues, such as memory retention and weight loss.  Plus, you'll be an all-around happier person!

3. Stock up on Winter fruits & vegetables
What could be better for fighting illnesses than fresh and healthy eating options?  There is a long list to choose from, including:

Artichokes, Broccoli, Brussel Sprouts, Cauliflower, Squash, Apples, Bananas, Cranberries, Kiwis, Pomegranates, and Tangerines (essentially any citrus).  For more ideas, storing, and care, check out Foodfit's guide.

4. Fill up on liquids
The right kind of liquid, that is.  While water should definitely be at the top of your list, cold weather (or, if you're like me, any time of the year) is also a perfect time to chug tea.  Both Green and Rooibos teas are rich in polyphenols and antioxidants; immune system-boosting and stress-reducing. Rooibos is naturally caffeine-free, and there are plenty of decaf Green teas available as well.

5. Take your herbs & suppliments
Feeling blue?  Echinacea, Garlic, and Zinc are three excellent examples of suppliments I frequently use; increasing my intake (of the first two) whenever I'm sick or coming down with a "bug".  There are lots more on this list of Holistic Approachs to Staying Healthy in Winter.

Here's to a happy and healthy rest of December!

Holiday stress

 Source: Flickr (user aimeesmostwonderfulpics)

In the midst of all of this joyful celebration planning, it's easy to become a little frazzled about some detail or other.  Self magazine recently posted some tips on how to eliminate stress before it even arrives, and I wanted to share a few with you:

1. Stash smart snacks
When you get stressed, you're more likely to reach for cookies and sweets — it's part of our wiring. The thing is, you're not about to go out and kill a wild boar with your bare hands; you're sitting in a traffic jam at the mall. In other words, you don't actually need those extra calories. Fill your cabinets with healthy snacks you enjoy — low-fat string cheese, apples and peanut butter, low-fat yogurt with a few dark chocolate chips mixed in. This way, when that fight-or-flight response kicks in, you'll be prepared to satisfy the urge without packing on the pounds.

2. Exercise — and like it!
It's no secret that exercise is a fantastic way to bust stress. What most people don't realize, is that engaging in physical activity that you don't enjoy can actually promote a stress response. So if you dread going to the gym, don't do it. It will only add to your stress. Instead, pick activities you like — whether it's jump-roping, a mindful walk a few times a day or driving golf balls at the indoor range.

3. Get quality zzz's
"Sleep deprivation is actually used as a torture technique, because it's such a great stressor," says Thea Singer (author of Stress Less: The New Science That Show Women How to Rejuvenate the Body and the Mind). In other words, regardless of whether you need to put that turkey in the oven at 4 a.m., find a way to get a solid 6 to 8 hours of sleep a night, especially during the holidays.

4. Have a girls' night
Thea Singer says this is one of the most natural and easy ways to keep stress in check. Brains scans show that when people are in positive social situations, the area of the brain associated with physical pleasure lights up. Of course, the important thing is to choose your holiday social engagements carefully. Politely decline those that aren't as appealing for you (random neighbors, your Sig O's obnoxious co-worker, etc.) and RSVP "yes" to those that you'll actually look forward to.

So, take it easy, and have fun!  These special times are meant to be meaningful, memorable, and enjoyed.

When life gives you lemons...

 Source: Flickr (user Baldmonk)

 

What will you choose to do with them?

Whew, let me start off by saying that this week is rather tough.  I am currently doing the Master Cleanse diet until some time next week (thankfully not alone, though; my parents are on it as well).  The benefits are numerous, and I am eagerly anticipating seeing what results we come away with by the end (not to mention excited about easing back into a "normal" diet of solid foods!).

As far as exercise goes, I have been consistent, but taking the regimen easier since my energy levels, endurance, and metabolism are currently lower than usual.  'Been doing mostly walking and yoga, which can both be as light or arduous as you make them.

Because of this Cleanse and the changeable weather, I've been doing quite a bit of research on boosting my immune system.  Here are some great tips:

1. Drink your lemons.  Lemons are wonderful for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of the vinegar isn't nearly as appealing as that of a lemon's.

2. Drink plenty of water.  This is extremely important, considering the fact that our bodies are made up of three-quarters water, and it is possible to lose a pint of liquid each day through simpling sweating and exhaling.  I'm sure you've heard of the "8-10 glasses per day" suggestion; but to break it down, you should be drinking: in daily ounces, half your body weight in pounds (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day).

3. Eat plenty of protein. Protein plays a major part in maintaining a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs, which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.  Meat, eggs, fish, poultry, and dairy products are the best sources of protein; however, if you are avoiding those, dried beans, vegetables, and grains also contain some amount of protein.  Peanut and other nut butters are excellent (and delicious) protein sources!

4. Give your body an herbal boost.  Hundreds of herbal supplements and tinctures exist to give the immune system additional support during the Autumn and Winter seasons.  I take a few drops of Lugol's Solution Iodine tincture daily.  Read up on that here, here, and here, for starters.  "Iodine is by far the best antibiotic, antiviral, and antiseptic of all time." - Dr. David Derry

5. Get a full night's sleep.   Everyone is different: your body may need anywhere from 6 to 10 hours of sleep each night.  Either way, make sure that you are getting adequate rest!  Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), weight loss, clear thinking and reasoning, improved mood, and vibrant, healthy skin.  Depriving yourself of much-needed shut-eye is serious business... Night time is prime-time for your to repair cells and other vitally important functions!

 Source: Flickr (user Michelle)

All right then, I'm off to do some tea drinking and yoga stretching before calling it a night.