Weekly Tips for January 23, 2012

Posted on 22. Jan, 2012 by in Uncategorized

My purpose in chatting, blogging, and posting on this site is NOT to convince you to go vegetarian, to tell you that you need to lose weight, or to say that you need to live like me.

My biggest wish IS that you will take some of the things that I share and use them to educate yourself and make the choices that work for YOU. I HOPE everyone becomes their own health advocates and become the healthiest version of themselves possible. You CAN do it and I am always here for comments, questions, venting and new ideas!  Now, onto this week’s tips….

NICE:

As everyone starts to settle in to 2012, there are some already feeling frustration and stress. Try to think outside of yourself and what others are going through. Small things that can have a big impact: Give a compliment when you get good service. The managers hear so many complaints, they will be thrilled to hear something positive; leave a snack for your letter carrier; pay for the person behind you in line for coffee or at a toll booth. Pay it forward…

GREEN:

Instead of printing off directions for every place you need to goconsider using the GPS on your phone! This will save paper and will be safer as you will no longer need to read and drive at the same time! Check with your cell phone carrier for your free app.

HEALTHY:

It is cold outside, it is dark outside and you can’t shake that grey cartoon cloud that keeps hanging over your head. Here are 5 tips to shake that winter funk.

Don’t Be SAD. You may have seasonal affective disorder (SAD), a type of depression that occurs at the same time every year, usually in winter. Other symptoms include fatigue, lack of interest, inability to concentrate, and irritability. To shake it off, try the following fixes.

Light Up Your Life. Get outside every day, even if it’s just for short walk in the morning or at lunch. Try light therapy — using a light box that mimics natural daylight to help you feel more energetic and cheerful. Look for one ranging from 2,500 to 10,000 LUX (a measure of human brightness perception) of full spectrum light and follow your doctor’s instruction on how to use it (sitting a couple of feet away for 30 minutes in the morning is common). Avoid it if you take a medication that makes you sensitive to light and ask your doc about other treatments like talk therapy and antidepressants instead.

Sweat It Out.  Regular aerobic exercise is a known mood booster. And research shows that an hour of pedaling on an indoor bike can be as effective as 2,500 LUX of light therapy for 2 hours when it comes to treating SAD. Do your workout in the morning for best results and take it outside to get natural light for double happiness.

Eat for Energy.  A steady diet of cold-weather comfort foods can add up to a layer of winter blubber, though. So be sure to get a balance of protein, fiber, and healthy fats. Try protein-rich alternatives such as eggs and fish, as well as fruits and vegetables. Munch on unsalted walnuts or almonds between meals for a healthy snack. And consider fish oil extracts (omega-3 fatty acid supplements), which may be beneficial for the heart as well as your mood.

Cut Yourself Some Slack.  If your energy is totally zapped, avoid taking on major projects like moving, starting a new job, or committing to a major spring deadline. Enlist the help of others or pay for certain services to reduce stress in the winter. And don’t feel lazy about it!

Snooze Smart.  Even if you feel super sluggish, it’s a bad idea to sleep in late. Research has shown that forcing yourself to wake up at seven or eight in the morning instead of at 10 a.m. or 11 a.m. may boost your mood and energy level. A dawn simulator may help you wake up earlier more easily, and light therapy often reduces the need for extra zzz’s.

FOOD:

Skinny Slow Cooker for those cold nights and make it easy on you in the day. Jump over to FOOD and find the Chicken and Black Bean Recipe.

EXERCISE:

One of my all time favorite moves and other’s too — Side Bend with Shoulder Press. This moves works your abs, obliques and shoulders. I love an exercise that is multi-muscle exercise. And it helps when it is from one of my all time favorite trainers, Jackie Warner. Grab your 8 lb weights or heavier, some great music and let’s Rock on our Fitness page.

Here is your January reminder — change your breakfast to healthy options. In your arsenal of quick breakfast you have; Greek yogurt, toast, fruit, egg sandwich w/o cheese, oatmeal, Trader Joe’s french toast with strawberries or smoothies. Keep trying these lifestyle changes. Next month is morning snack.

 

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