Month: July 2015

Categories
Nosh

Time to Decaffeinate?

Have you ever tried to give up coffee? I did. It was arguably the most difficult habit I’ve ever had to deal with. Along the way, I learned a few things about what happen when you cut back, how caffeine works, and what it does to a body. Thought you might like to know what you are in for if you are cutting down, or trying to go cold turkey.

It all started when I was drinking 8 cups a day and looking for a ninth–that’s when I knew I needed to quit. Sleeping less and moving my coffee maker into my bedroom were early signs. Are there 12-step groups for coffee addicts I wondered? Could I just cut the consumption in half? What about switching to tea?

Bingo. I’d heard that tea has only half the amount of caffeine in it than coffee. My plan was to go on the tea-maintenance program and shake this monkey. I’ll get right on that. First, let me get a little cup-o-joe so I can pry these rusted garage doors I have for eyelids open. One cup–and I’ll get up and put my brilliant plan into action.

That strategy, the one cup and I’m launched fiasco, kept me hooked for another few months. One cup kept leading to another. Then my friends began a modern day version of a Greek chorus. They took turns looking into my eyes–then speaking. You look terrible. Are you getting enough sleep? Are you okay? Long day? Are you sick? Then the one that got me:  You look ten years older–what’s wrong?

Addicted (or at least terribly dependent) but not wanting to admit it, I rationalized. Caffeine is the world’s most popular drug. Eighty percent of the world’s population uses caffeine in one form or another. Coffee is the world’s most abundant commodity. Financial markets are tied to the price of coffee. More people are dependent on caffeine than any other drug. Although my rationalization was working beautifully, I still wanted to cut down. While I wasn’t stealing pocketbooks just yet to get my boost, I just couldn’t give it up and this troubled me. I reckoned I wasn’t the first one to deal with this habit, and, since I am a writer, I decided to do a little research. Some things I knew about caffeine and coffee–some things blew my mind.

What I knew:  I function better (read: human) when I have caffeine. It makes you more alert, have better endurance–and much more productive. However, it can also make you jittery and give you problems falling or staying asleep. Your heart rate can go up and it can make you dizzy, dehydrated, and dependent. Drinking it can give you a headache–but you can also get one from giving it up. In addition, from previous attempts at cutting back, I knew to expect a serious brain fog without my morning java fix.

What I didn’t know:  Caffeine can make you irritable and give you muscle tremors. (This explains my reaction to my friends who said I look older.) Some antibiotics can make caffeine last longer in your body and even the herbal supplement, Echinacea can increase the concentration of caffeine in your blood and intensify its effects.

Some other interesting facts came my way. A regularly brewed 8 ounce cup of coffee can have between 100 and 200 mg of caffeine, and black tea can have as little as 14 mg up to 70. (Just so, you know–Starbucks lists its “short” 8-ounce coffee at a whooping 180mg, while Duncan Donuts has a comparatively modest 132mg in a 10-ounce serving.)

However, two things really blew my mind. The effect of caffeine happens largely because it blocks adenosine receptors in the brain. Adenosine acts like our chemical parents– they tell us it is time to go to slow down and go to sleep. However, caffeine does one other thing–it increases dopamine levels in the brain–the neurotransmitter that generates positive mood. These two chemical effects make us want it on a regular basis. (It also explains why I sing so loud in my morning shower.)

So, what is a safe amount of caffeine? Medical sources say four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks, about 400-500 mgs a day, is safe for most people. But there is wide variability. Men feel the effects more than women, and body size and metabolism alter its influence.

Switching to black tea seemed just fine at first. However, there was one drawback. I needed a LOT more cups of tea than coffee. One article I read said to keep count–so I did. I downed an even dozen cups my first day. My caffeine habit was looking to get its fix and the first few days a cup of tea was a permanent fixture in my hand.

This sent me on a search to understand why I craved caffeine so much. What I learned was the biggest surprise of all. Remember that chemical parent, adenosine? When we flood our brain with caffeine, our brain chemistry creates more adenosine receptors to compensate for the ones the onslaught of caffeine shut down. That is why we build a tolerance to the level of caffeine. In an addictive cycle, we take in more to get the desired effect. That’s why when it comes to caffeine the saying “too much aint enough” says it all.

When you cut back on caffeine the extra adenosine receptors vanish–creating the difficult side effects. Remember that headache thing I mentioned? Oy. Imagine someone putting a 6-pound baseball cap on your head in the morning that ends up weighing 10 pounds by the end of the day. My reasonably sharp and alert brain turned into overcooked oatmeal. On day three I had to give a lecture. Not pretty. My brain fog had rolled in and the class had some idea it would be a difficult day when I walked in and put 6 cups of tea on the podium.

If you stop caffeine altogether you will get through the symptoms in about 7-12 days. But for me it was a gradual reduction. The tea worked to launch the cutback, and then I switched to half-caff and decaffeinated, and sprinkled in a few latte’s, which cuts the caffeine in about half from a regular cup of coffee. The positive effects included sleeping much better and being much less jittery.

I’ve done pretty well for the last 6 months.  I keep under 400mg and most days closer to 200.  I sleep great–and this helps in a million different ways during the day.

The only time I go over my limit is when there is a writing deadline–like tonight. This article is due–so  I do what needs to be done. Tonight I’m headed out to a place where I can get 180mg in one shot. I can already feel a few adenosine receptors starting to grow.

Categories
Sweat

Dear New Runners: Don't Be Embarrassed

One of the number one hesitations I hear from new runners is “I don’t want people to watch me run”.

I’ve known clients and friends who would purposefully run in the wee hours of the morning or late at night, simply so their neighbors wouldn’t see them struggling through their run. I’ve known beginner runners who refused to come out to group runs or races, for fear of people snickering under their breath about how they are too slow, or that they don’t belong there.

Before I even start debunking those fears, I will admit, I get it. Running can be intimidating.

Though I’d argue that our earliest human ancestors were designed to run; namely, running for food or running from becoming something else’s food, it is no secret that running is no longer a necessary life skill in our society. And with inventions like remote controls, moving sidewalks, and cars… half the time we don’t even have to walk anymore if we don’t need to. So yes, perhaps if you haven’t run since the gym teacher forced you to run a timed mile back in middle school, you may feel awkward and uncomfortable the first time you purposely pick up the pace from walk to trot to run. Muscles that have gone years without being fully engaged will jiggle, your stride will feel awkward and foreign, and you will more than likely start out way too fast, causing yourself to start gasping for air in no time at all. Nothing about running when you haven’t run for years (or ever, really) feels graceful.

I also get that runners as a whole can be intimidating. Neon, flashy running clothes, shiny new sneakers, high tech GPS watches. Svelte, tanned, muscular legs from countless hours pounding the pavement. A whole vocabulary of lingo that sounds like a language of its own. Talk of marathons and ultra marathons, when the thought of running a mere mile seems impossible to you. It is overwhelming.

But I’m telling you that you shouldn’t be embarrassed. And as an avid runner for nearly a decade, I will tell you why:

Have you ever been driving down the road in your car, passed a runner, and thought to yourself “Ha! What a fool! He/she looks like an idiot!” Or did you think to yourself “That is awesome! I wish I had that motivation and dedication he/she has to get out there and run.” I’m guessing 99% of you answered the latter. The majority of people you pass aren’t judging you…they are admiring you. You never know who you might be inspiring.

Everyone starts somewhere. Even the fastest runner once had to start with overwhelming task of conquering one single mile. Sure, for some it probably came naturally, but most runners probably struggled through that first run, just like you did (or will). And almost every single runner you encounter will not only remember that, but will be excited for you, because you are taking up the sport that they love so much. And don’t be afraid to ask about all of the new vocabulary, gear, and other things you might not know about. If runners like to talk about one thing, it’s most certainly running.

Your wellbeing, both physical and emotional, should not be negatively influenced by how you think other people perceive you. In other words: who cares what anyone else thinks, take care of YOU first.

Lastly, and most importantly in my opinion, is the fact that you’ll never know your true potential if you let the fear of embarrassment stop you. A quick internet search will reveal countless professional athletes who at one point were told they would never be good enough, or that they didn’t make the team. They didn’t let other people’s opinions stop them. Now, I’m not promising that you’ll be the next Kara Goucher or Meb Keflezighi, but my point is, you never know what you are capable of if you don’t let go of the fear of embarrassment and give it a try.

So, next time you start to feel embarrassment and intimidation creep up on you, remember this: the hardest part of anything new is the act of actually starting. And you are already doing it, so give yourself a pat on the back.  And run on, my friends.

Categories
Wellbeing

Can You Get By On Just Two Hours Of Sleep?

I’ve had Timothy Ferriss’ book The 4-Hour Body on my to-read list for a while. But it wasn’t until someone mentioned that he has a “surefire” method of getting by on just two hours of sleep a day that I finally picked it up and started reading. As someone who suffers from insomnia, if I could find a way to live on just two hours of sleep a day and not feel like a zombie, I’d be all over that.
When I first heard the idea, it triggered something in my brain, like maybe I’d heard his theory before, and the thought niggled that it had something to do with short naps throughout the day, but I wasn’t sure. It wasn’t until I actually read the chapter “Becoming Uberman” that the wheels clicked and I remembered where I’d heard about this idea of polyphasic sleep. Before I tell you where I heard about it, let me explain what polyphasic sleep is.
The idea of polyphasic sleep is pretty much just as I thought. It’s all about spreading your sleep out. According to Ferriss we really only need rapid eye movement (REM) sleep; all those other stages are basically a waste of time. He says that since we only spend about two out of eight hours in REM sleep, we should just bypass the other stages altogether. To do this, Ferriss suggests tiring yourself out to the point that when you fall asleep you jump straight to REM.
Ferriss presents several options, all focused on taking 20-minute naps throughout the day. The differences in the options come down to how many naps you take. You can take just one nap during the day and cut 40 minutes off of your normal sleep time. The options range from there, allowing you to cut your total sleep time with each 20-minute nap that you take.
The extreme “uberman” option requires you to take a 20-minute nap every four hours, getting a total of just two hours of sleep in each 24-hour period. Sounds awesome, right?
This brings me back to where I heard about the “uberman” polyphasic sleep method. It was in the book The Game by Neil Strauss. Don’t judge me! I was just curious and it turned out the book was pretty good. In case you aren’t familiar with The Game, it’s a nonfiction book about picking up women. In the course of the book, Strauss and a couple of his buddies decide to try this “uberman” sleep method. In the end they find out that the catch isn’t quite worth it.
Yes, there’s a catch! There’s always a catch. So, what is the catch, you ask? Let me explain.
There are actually two catches. The first is that you have to follow a very strict schedule of taking a 20-minute nap every four hours. Any delay throws your whole schedule out of sync. The second is that it takes a good three weeks to get your body and brain used to this sleep pattern, and in the meantime you are a walking zombie.
Catch 1 is hard enough to overcome for the average person, but Catch 2 could be downright dangerous!
For me personally–and I’m guessing for those who already suffer from insomnia and fatigue–I don’t think I’d make it the full three weeks. I’m sure my husband wouldn’t survive three weeks of me without sleep.
This brings me to one very important question about this whole theory: Is it true that we only need REM sleep?
REM is the fifth out of the five stages of sleep. The third and fourth stages are called “deep sleep,” and this is when Delta waves occur. Delta waves are one of five types of brain waves. They are responsible for helping the body and mind heal.
Delta waves are pretty important and something we want to encourage, especially if our bodies are already suffering from any sort of acute or chronic illness. The fact that these waves decrease overall as we age would make it even more important that we not do anything to decrease them further, like eliminating stages 3 and 4 of sleep. REM sleep is definitely important as well, as it’s believed that during REM sleep our brain organizes information, aiding in memory and learning.
All in all I’d say that Stage 4 sleep is more important than REM for our bodies and our minds, but REM is certainly important too. I wouldn’t want to do anything that decreases either of these stages. I think I’ll stick to my typical nine or so hours of sleep a night and hope I’m hitting all the stages.
References: http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm

Categories
Wellbeing

The Surprising Lesson About Food and Health In Disney Pixar's "Inside Out"

The first time I heard about Disney Pixar’s new animated film, “Inside Out,” I was, shall we say, skeptical. A kid’s movie about talking emotions? I wondered if, and how, that premise could possibly be fleshed out into a feature film.

Fast forward a month or so, and I sit in a dark theater, surrounded by children, all of us on the edges of our seats, but for very different reasons. While they are captivated by characters in peril and reverse-serendipitous cases of bad timing, I am enthralled by the parallel between the narrative playing out in front of me, and a counseling technique I teach to my nutrition clients every day.

It feels, in a way, almost too obvious to conclude that a movie taking place in a little girl’s brain can teach us a lot about mindfulness, but then, that is essentially what  mindfulness is all about: clearing away all of life’s distractions and focusing on the simple, beautifully obvious truths before us.

Mindfulness can be applied to any aspect of your life, but I find it particularly useful when working on habits related to food and nutrition. Food, I tell my clients, is rarely about the food. We eat for so many reasons: celebration and sadness; boredom and nervousness; anger and betrayal. We eat as though to smother these uncomfortable emotions in a blanket of Ben and Jerry’s; as though comfort, reprieve, and joy are buried at the bottom of that tub of chicken wings. And we do it all without much thought at all.

What if, however, instead of trying to ignore these complicated feelings, we were to zoom out and observe them instead? When we personify emotions the way that “Inside Out” does so effortlessly, we walk down a path of self-awareness and understanding.

Let’s take a look at how this works. Close your eyes and picture a stressful day at work. You’re late because of gridlock traffic, there is a surprise meeting, a co worker falls through on a project, you work through lunch to catch up, and leave the office at 5p.m. feeling like you have been confined by those four walls for a near century. You finally get home with barely enough energy to change into comfortable clothes. Maybe you trip on a child’s toy. Maybe you forgot to defrost something for dinner that morning. Maybe a half dozen other things pile onto your shoulders. There is a box of cookies in the cabinet. You tell yourself you deserve them. Five minutes later, the box is empty, and you feel guilty and stuffed – an even worse combination than the exhaustion and stress from before (which, by the way, are still lurking in the background somewhere).

Phew! I feel drained just imagining that scenario. Now, let’s change some things around. You still have the same crummy day at work. You still come home to more aggravation, and those cookies still call your name.  You still think to yourself, I deserve them. But wait! A red flag goes up. What is really going on here? Before you reach for the cookies, you go into a quiet room and sit down. You close your eyes and imagine the emotions inside your head, just like in the movie. Who is in the driver’s seat today? Is it Anger? Sadness? Fear? If the red flag didn’t fly until after the box of cookies was empty, is Disgust chiming in (perhaps with Mindy Kaling’s sassy voice, just like in the movie)?  Try to imagine them as separate entities from the rest of you, and explore those thoughts and emotions with curiosity rather than judgment.

When we think of our emotions as colorful doppelgangers (narration by iconic celebrities optional) we are reminded that we are more than any one emotion or reaction. We are not “bad” when we eat cake or “good” when we eat salad. We are not failures when we eat more of something than we originally intended. We are simply human beings who sometimes need comfort, sometimes need sustenance, and too often have been taught to conflate the two. As we practice this mindful way of considering the triggers that drive us to eat, whether it be stress, boredom, habit, or hunger, we gain a stronger sense of self and a more comprehensive toolbox to face all of the situations life throws at us.

And you thought you just bought a ticket to see a children’s movie.

Categories
Conscious Beauty Lifestyle

No Need to Pout—Your Lips are Gorgeous!

Anyone else a little surprised by the Kylie Jenner plumper lip challenge a few months ago? Maybe it’s just me, but I’m shocked so many women are obsessed with getting plumper lips. It shouldn’t be a surprise though.Women have wanted plump, full lips for hundreds of years. As with most beauty issues, it’s all in the name of making ourselves more attractive to the opposite sex.
The problem is far too many women are taking extreme measures. This leaves them with bruised lips, duck face or other embarrassing results. I know it’s hard to swallow, but it’s just not worth it.
Men Love Them
If given the choice between thin lips and full lips, men prefer the full ones. They stand out and look more kissable. As a woman, I have to admit I find fuller lips far more attractive too.
Think about the celebrities men drool over. It’s stars such as Angelina Jolie and Scarlett Johansson. They’re bombshells in their own right, but what woman hasn’t been envious of their lips? I wish I could have them too, but I’m just made differently.
Just remember that men aren’t just attracted to lips. Their eyes are drawn to other physical features as well. Of course, you could just take my approach and wear some red lipstick!
Celebrity Pressure
For years, women have wanted to be just like their favorite celebrities. We work ourselves to the bone to have the same perfect bodies that we see on the tabloids. Is it any wonder we’re obsessed with getting plumper lips too?
The thing women forget is we don’t have a makeup crew or Photoshop waiting to make our lips look perfect. I gave up on ultra plump lips years ago. I saw the before and after shots of several celebrities and realized even the sexiest women have thinner looking lips. They just had the resources to fake the look.
Of course, celebrities tend to resort to injections, fillers and surgery to make up for what they think they lack. Normal women have to think more about everyday bills than special cosmetic procedures.
Social Media Bragging
I love social media, but I hate it too. Nothing makes you feel worse about yourself than looking at picture after picture of all your friends and all the celebrities you follow seeming flawless. At the very least, you think they look better than you.
Facebook, Twitter and Instagram have made it impossible not to believe you have to go to drastic measures to look beautiful. It doesn’t matter what others look like, but with the constant body image pressure women are under, we don’t see it that way. We just want to be able to post images just as attractive as all the others.
The obsession really took hold when the Kylie Jenner Challenge went viral. Thousands of women and men took the plump lip challenge. Instead of fessing up about her plump lips, she challenged people to suction a small glass to their lips.
One look at the competitors’ images and you’ll quickly see how bad of an idea that truly is. It does prove how obsessed women are with achieving the truly pouty look.
Full Equals Youth
I hate the idea that my lips are just going to get thinner as I get older. I know there are things I can do to prevent some of the thinning, but I can’t stop it completely. As we all know, women are obsessed with looking younger. It’s not so much about the age itself, it’s about looking attractive no matter what age you are.
My point is women and men equate fuller lips with youth. Since our lips thin as we age, we all think thinner lips mean a person is older. A 30 year old with ultra thin lips tends to look much older than she really is.
This only applies if the only thing others see is our lips. I’m just as guilty as any other for obsessing over a single perceived beauty flaw and forgetting to look at the whole picture.
Sure, the lips might look older, but if the skin is free of fine lines and wrinkles, the person still looks young. It all boils down to the desire to always seem younger and the obsession only gets worse with age.
A Growing Trend
Like many beauty trends, plumper lips are the in thing right now. Years ago, a larger backside was mocked, but now women are getting implants to better fill out their jeans. Full lips are no different.
With pop culture influencing women now more than ever, fuller lips have taken off since they’re seen on the cover of every beauty magazine and tabloid. I’ve noticed lips seeming larger on models, actresses and musicians for several years now. It’s not all that surprising to see the trend catching on with women everywhere.
I can’t see women ever giving up completely on plumper lips, but I do see the trend gradually lessening. As soon as another celebrity claims thin lips with purple lipstick are the next great trend, you’ll see women clamoring to find purple lipstick and flatten their lips.
The Path to Plumper Lips
Some doctors are starting to turn away women in their quest for full, youthful looking lips. Why? Women want a drastic overhaul. I’ve seen women with a top lip that’s four times bigger than their bottom. I’ve also seen women proudly walk by with duck lips.
I always secretly hope these lips are the result of some type of allergy and the women will look normal again when the swelling goes down. Believe it or not, some women think this looks good. For others, it’s a tragic side effect of surgery or fillers gone wrong.
It’s extremely difficult to get enhanced lips that look even remotely natural. It’s far too tempting to go overboard to ensure everyone notices. Women have resorted to injections, fillers and permanent lip alterations in their quest for plumper lips.
Stick With Natural
In the end, natural looks better. I’d much rather have thinner lips than have a doctor stick a needle in my lips, especially if I just look strange the next day.
I prefer things like cinnamon oil and peppermint oil mixed in with my lip balm. I get a fuller look without any nasty side effects. There are plenty of lip plumping glosses, as well. Of course, you could always try lip exercises. I’ve never done them myself, but many women swear by them.
Regular exfoliation also helps by improving circulation. It’s not that difficult to try a few natural methods. The result is beautiful, natural looking lips. They might not be as plump as Angelina Jolie’s, but they’re yours. Be proud of yours lips and don’t obsess over yet another beauty trend.

Categories
Health x Body Wellbeing

The Important Reason Why You May Be Cold…And What To Do About It

I’ve got sweatshirts and hoodies in every room of my house…just in case I get cold. And I always get cold. Doesn’t everyone get cold on a humid, August night? Apparently not. When I took a poll, I was the minority. Like, the only one. Which kind of made me think.
Of course falling asleep at 8:32 on the couch every night, having to snake the bathtub every month from my hair falling out, or creating the tripod pose after a mile of my 5-mile run kind of made me think something was amok as well. A trip to Doctor Tom offered some insight. He thought I had asthma and sent me home with an inhaler.
When the inhaler failed to warm me up on a hot summer’s night I returned to Doc Tom, who proceeded to take some blood tests. He reported that my cholesterol was borderline (thanks Dad), my thyroid was perfect (thanks mom) oh, and what were we going to do about my severe anemia?
Wait … anemia? What anemia? I haven’t had any major surgeries. I’m not a vegetarian. I can practically devour an entire cow in one sitting. I drool at turkeys on the side of the road. I eat my spinach (sometimes—if it was hiding. And chopped up to resemble chives.) Okay, so I know that every month I go through super plus tampons like they’re not even there, and I have not one set of sheets that doesn’t remind me of that. But healthy me…anemic? Well, guess what? It seems as though I’m not the only one.
More than 3 million people in the United States have anemia, and women and people with chronic diseases are at the greatest risk for anemia.
What is anemia? It occurs when you have less than the normal number of red blood cells in your blood or when the red blood cells in your blood don’t have enough hemoglobin. Hemoglobin’s job is to carry oxygen from your lungs to all parts of your body. If you have anemia, your blood doesn’t carry enough oxygen to all the parts of your body and your body can’t work as well.
How can you tell (earlier than I did) that you may be anemic? Here are some common symptoms:

  • Fatigue
  • Breathlessness
  • Fogginess
  • Brittle nails
  • Hair loss
  • Pale skin

If you recognized any or some of the above, you may be anemic. The good news is all it takes is a simple blood test by your doctor to find out.
What do you do if your iron is low? There are a bunch of ways to increase your iron stores. First, you need to figure out why you’re anemic.
Here are some questions to ask yourself:

  • Do you have heavy periods, often bleeding through tampons every hour?
  • Do you exercise every day for more than an hour at time?
  • Do you avoid red meat and/or are you a vegetarian?
  • Are you on a low-calorie diet?
  • Do you drink more than two glasses a day of wine or coffee?
  • Do you have thyroid issues or a chronic disease like Crohn’s?
  • Do other people in your family have anemia?

Regardless of your reason for being anemic, if you have low iron stores, it’s important to eat foods that contain iron and will help you to increase your stores.
Be mindful that heme iron (animal based) is more readily absorbed than non-heme iron (plant based). Eating heme iron will increase your stores faster. You can increase both heme and non-heme iron absorption by pairing it with vitamin C. For example, tomato bolognese sauce is a perfect combination of vitamin C from the tomatoes and heme iron from the beef.
If your reason for being anemic is that you bleed a lot during your period, talk to your doctor about ways to curb your bleeding. The pill, IUD, and minor surgical procedures have helped women to slow their periods and increase their stores. Unfortunately, I tried the pill and it left me with such horrible migraines that I swore to never put another hormone in my body again. Which leads me to supplementation.
If you’re iron is low, you need to get it back. Talk to your doctor about the best iron supplement for you. Many people find that iron pills can be hard on their stomachs and cause constipation. After much experimentation, I’ve found that one stopper full of liquid pediatric iron put into prune juice keeps my belly happy and my body healthy. Check with your doctor and see what your best option(s) are and don’t wait to feel better!

Categories
Nosh

Do Antioxidant Supplements Really Work?

These days it seems as if everyone is obsessed with getting enough antioxidants in their diets. This is with good reason too, as substantial amounts are needed to boost immunity and help ward off diseases and other ailments. Since antioxidant deficiencies are very common amongst the general population, many people turn to supplements.

So much so that the antioxidant supplement market alone is now a multibillion-dollar industry.

Despite widespread use, serious concerns and information gaps exist regarding the safety and overall effectiveness of antioxidant supplements, which begs the question of whether or not they’re really necessary for good health.

Based on years of experience and accumulated knowledge in this area of nutrition, I think they’re an utter waste of effort and money, at least for generally healthy people.

Why, you ask?

Well, before I get too deep, I’ll first need to highlight some basic information about how antioxidants themselves actually work.

Simply put, antioxidants are needed to offset the presence of free radicals.

Free radicals are chemicals that are naturally produced when the body converts food to energy (metabolism) but exposures to environmental toxins like tobacco smoke, ultraviolet rays, and air pollution can also cause them to form.

Under normal circumstances, the body is able to counterbalance free radical formation through a combination of its own natural antioxidant defenses as well as antioxidants supplied by the diet. However, when the body’s antioxidant defense mechanisms are impaired or when there are insufficient amounts of dietary antioxidants, free radicals can build up causing damage to cells, tissues, and organs of the body.  

Since, most illnesses and diseases are in some way or another linked to damage caused by excess free radical production, consuming an antioxidant-rich diet is critical for prevention and overall good health.

Indeed increased intakes of dietary antioxidants like vitamin A (beta-carotene), C (ascorbic acid), and vitamin E (α-tocopherol) has been proven beneficial in lowering the risk of numerous conditions like heart disease, diabetes, cancer, degenerative diseases and inflammatory disorders.

Now, unbeknownst to many, the benefits associated with increased intakes have generally been related to increased consumption of antioxidant-rich foods, as opposed to supplements. In most instances, antioxidant supplements do not reduce the risks of developing any of these diseases.

In spite of evidence to the contrary, supplement makers continue to tout the disease-preventing effects of synthetic antioxidants to unsuspecting consumers when in all actuality they haven’t been proven effective.

In fact, taking in exceptionally large doses or “megadoses” of antioxidants in supplement form could actually lead to adverse effects. This might sound unbelievable but it’s totally true. With the exception of vitamin C, dietary antioxidants are not excreted in urine, which essentially means that they can easily accumulate in the body and become toxic.

So, why even go there? Especially considering the potential risks.

There are just too many ways to get ample amounts of antioxidants from everyday foods.

For instance, you can obtain well over 300 percent of the daily-recommended intake of vitamin A by eating just two small carrots, a cup of steamed kale or a 1-cup serving of baked sweet potatoes. In addition, by including a wide range of fruits, whole grains, nuts and seeds into your dietary repertoire, you’ll get ample amounts of vitamins C and E.

Remarkably, plant-based foods also house specialized compounds called phynutrients (flavonoids, lignans, indoles, isoflavones, and polyphenols), which, in and of themselves, have powerful antioxidant-like effects.

But it doesn’t stop at antioxidants!

Incredibly large amounts of fiber and other health-promoting vitamins and minerals are housed in plant-based foods–ingredients that just can’t be obtained from a single supplement. Interestingly enough, associations between antioxidant intake and disease risk are actually more reflective of the collective actions of all these dietary factors as opposed to the antioxidants themselves.   

In other words, disease prevention and overall good health requires a holistic dietary approach that’s inclusive of antioxidants.

At the end of the day, you can get all the antioxidants you need and a host of other valuable nutrients by simply consuming a diet that’s rich in plant-based foods. No supplements necessary! Still, if you choose to include supplements in your diet, know that they don’t prevent disease nor will they make you any healthier. Just an unnecessary burden on the budget.

Categories
Sweat

How To Make The Fitness Honeymoon Last

There is a honeymoon phase in all areas of life. Most of us had it when we began a new school year growing up. We experience it when we start a new job or business venture. The honeymoon phase is something we all enter when we start anything new—including a new health and fitness program.

So how do we make it last? If you want to keep the honeymoon feeling alive, there’s no better example to look to than marriage.

When people fall in love, they get married and go on the time-honored honeymoon. While it isn’t realistic to stay on your honeymoon forever (most of us have jobs and have to go back to reality eventually), we can take steps to keep the honeymoon feeling alive beyond the vacation.

Of course we’re focused on fitness here, but marriage and fitness have a number of overlapping principles. Here are some practical tips we can use to help keep the fitness honeymoon alive.

1. Remember why you started.

When I first met my husband, I was completely smitten with him. I loved the way he made me feel so special. I loved his romantic heart and Prince Charming appeal. I even loved his silly jokes. He often teases me saying, “you’re going to miss my jokes when I’m gone.” And the truth is, while sometimes they drive me crazy, I know I would.

It’s easy to lose sight of what made us fall in love with fitness to begin with. We forget all the benefits we gained when we started our fitness relationship—the strength, the stamina, the energy, the improved quality of life, and each little victory we experienced along the way. We begin to take our fitness for granted. Sound familiar?

If we want to keep the honeymoon going, like in a marriage, we have to focus on all the reasons we fell in love with fitness in the first place.

2. Continue the same effort level you had when you started.

When it comes to courting a new mate, there is a certain level of work involved. Dates are planned out perfectly. There is a lot of effort put into appearance and first impressions, as well as overall attitude and behavior.

Men are typically more polite, pulling out chairs and opening doors for their lady. Women are often more respectful, never daring to argue over where to eat or what to do. A date can look very different 20 years into a relationship. That doesn’t have to be the case, however—and it surely doesn’t have to be the case with your fitness journey either.

If you want to keep the honeymoon alive, the first step is to go back to the courtship. If the honeymoon seems to be over, think back to what you did in the beginning of your fitness journey and begin investing the same energy as you did to get fit to stay fit.

3. Keep making new discoveries.

When we begin a new relationship, we spend a lot of time getting to know our mate, learning about what make them tick. We want to know their favorite color, what makes them mad, and what makes them happy. Every new discovery is exciting.

When we start a new fitness program, we are also excited about learning. We are eager to invest the time it takes to understand fitness better. However, we risk losing that excitement if we quit making these discoveries.

4. Keep things fresh and exciting.

As you continue to explore new workouts and methods, you will have more opportunities to try new things. Since there are so many different types of workouts, there is really no excuse to let a workout get boring. Complacency kills. If you are too lazy to venture out of your comfort zone and try new things, you can lose interest very quickly—and your love for fitness will die.

5. Don’t let your guard down.

One of the biggest mistakes a married couple can make is to get complacent and let their guard down. There will always be temptations. We risk falling the minute we think we are strong enough to push the boundaries.

A newlywed is always more protective over their new sweetheart because they see their value. If you want to keep the fitness honeymoon alive, you must set up protective boundaries. You need to establish rules to hold yourself accountable and to protect your investment. As you build this hedge of protection around your health, you will prevent attacks that could lead you astray. The longer you stay committed, the more valuable your health will become—and you’ll learn to cherish it more and more each day.

Categories
Sweat

The Case for Ditching your GPS Watch (At Least Sometimes)

It’s no secret that these days everyone is obsessed with technology, and runners are no exception. Look through the online photo album of a recent road race and I guarantee you that more than half of the shots will not be of runners beaming cheek to cheek or raising their hands in the air celebrating their accomplishments. No, instead you will see countless photos of runners crossing the finish line, head down, feverishly reaching to stop the clock on their GPS watches.

We are obsessed.

And in a society driven by gadgets and technology, it is no surprise. What was once a luxury in the running world, GPS (Global Positioning System) watches are now as common as a neon colored pair of running sneakers. But who can blame us? What runner wouldn’t want to know their exact distance run or pace at any given second, plus have the ability to immediately upload the data to our computers to analyze our run AND simultaneously brag to our friends on social media? Incase you’ve never met a runner before, I’ll go ahead and inform you: this group typically comprised of “Type A” personalities. And a valuable tool that can give us instant feedback regarding our performance is a temptation very few in the endurance community can resist.

But they (we) should try to resist more often.

While a GPS watch can indeed be a useful tool for training purposes, it can- and has – become a hindering crutch for many runners. So why should you give up your GPS watch…at least some of the time? I’ve got four good reasons for you.

1) So You Can Learn to Listen to Your Body.

So many runners now rely on the numbers on the screen of their GPS watch to determine their running pace, instead of listening to their bodies and running by feel. Relying on these numbers may physically and psychologically prevent you from being able to differentiate race pace, tempo pace, aerobic pace, and so on. What are you going to do if your GPS battery dies on race day? You need to have a general idea of what effort your body is putting forth without depending on technology.

Which leads me to my next point:

2) So you don’t become a slave to the GPS.

Let me ask a question: have you ever delayed or skipped a run because you forgot to charge your GPS watch and the battery is dead? You can admit it, I’m guilty as well. Sure, I totally understand the desire to know your splits or distance for a longer or important workout. But if you have come to rely on your GPS for your ALL of your training runs, finding out that you cannot run with the GPS for whatever reason may become frustrating, or even detrimental, to your training. And let’s face it, it starts to take the fun out of the sport you love.

3) They aren’t 100% reliable anyway.

I hate to be the one to break the news to you, but believe it or not, technology is not always accurate. GPS signals can be delayed, or even off in distance. As a result, the obsessive GPS runner may speed up or slow down their workout based on an inaccurate GPS reading, and therefore not reach their goal. Learning to pace based upon feel, and only relying on the GPS as a backup, will result in more consistent, successful workouts.

4) Don’t ruin your recovery.

Recovery days. We love them and we hate them. But easy workout days are prescribed for a reason; they allow your body to actively recover between more intense workouts. Now, as we’ve mentioned numerous times already, endurance athletes tend to be slightly obsessed with numbers. And being obsessed can lead to a hatred or dread for seeing a pace much slower than what we know we are capable of. For some people, knowing their pace at any given moment may cause them to push harder than they should for that specific workout. Leaving your GPS at home on easy runs will allow you to relax and focus on your pace based upon listening to your body.

Listen, you don’t NEED to know your pace and distance to enjoy a good run.  And you also don’t NEED to know your pace and distance to become a better runner.  Is the data provided by GPS watches helpful? Absolutely. But can it suck the enjoyment out of running? Yes.  And if you lose the love and thrill for running, what’s the point in even continuing?

So if you find yourself getting frustrated by the numbers that are…or aren’t…showing up on the gadget on your wrist, consider ditching the GPS. At least some of the time.  And remember why you loved running in the first place.

Categories
Wellbeing

How to Motivate Yourself to Work Out–Even When You Don't Feel Like It

Over the years, writing about health and fitness, I’ve talked to tons of trainers and athletes about their workout habits, tips and tricks. And after all my anecdotal research, I’ve come to one conclusion:

Pretty much everyone has days when they’d rather do anything but workout.

You’re tired. You’re hungry. You’ve been working too much. It’s that time of month. You have a headache. The pillow is calling. The TV is calling. Your cat is calling… Should I keep going?

The key to exercise consistency is crowding out those excuses with the right motivational system. Here are some ways you can prompt yourself to hit the treadmill, trail, bike, or field. Really, it’s not as hard as you think.

Tip 1: Toss any ugly, uncomfortable gear.

I was recently talking to a super-marathoner—which means she’s a gamer, guys. She regularly signs up for races in excess of 30 miles. She will even run races up to 100 miles (!!). And you know how she motivates herself to train? Just like I do, actually: by buying the best, coolest, cutest outfits possible. Fashion mavens, don’t lie. You know great clothes are all you need to up your workout game.

This tip isn’t just for the trendsetters, though. Comfort is essential. Throw away any items that are too small or don’t stay in place, swapping them with workout gear that feels as good as it looks.

If your clothes don’t fit well, you’re not gonna wanna to workout. If you look good and feel good before get up and move it, move it? You’ll enjoy yourself more, and you’ll be more likely to workout every single day.

Tip 2: Sleep in your workout clothes.

Getting a workout in before you officially start your day is the surest way to make sure you don’t skip it; let’s face it, after you spend the day at the office or chasing kids, exercise will be the first thing to fall off your plate. But changing from your PJs to your workout wear for that a.m. run? Oddly taxing.

Don’t give yourself any reasons to hit snooze. Try sleeping in those comfy workout clothes you bought (see tip No. 1), keeping your running shoes right next to your bed. The process is then this: wake up, lace up, go. No excuses.

Tip 3: Break it up.

Sometimes, though, I get it. You’re busy. Maybe it’s been a long day at work, a long weekend, or you just couldn’t fit your entire workout in before you had to start your day.

I often feel best when I break up my exercise into manageable chunks throughout the day. If your schedule is tight, try doing 30 minutes in the morning. Then at lunch, take a 15-minute power walk if you have some downtime. Do another 15 minutes when you get home before dinner—and then another 15 minutes after you fuel up on a meal.

Guess what? You just notched a whole hour of exercise! Plus, it’s better to keep moving throughout the day anyway; research has shown getting the recommended 45-minute block of physical activity daily isn’t enough to counter the health issues associated with sedentary lifestyle, like heart disease and type-2 diabetes. When in doubt, move your feet. Every hour, if possible. It all adds up and keeps your metabolism chuggin’.

Tip 4: Use “rewards” effectively.

Did you know there are lots of different kinds of rewards? Yup! According to Harvard Business Review, using that motivational system effectively can help you get stuff done—including those oh-so painful workouts, as I’ll explain.

Try using three different kinds of rewards to fuel your exercise game: regenerative, concurrent, and cumulative. Regenerative rewards are those that help keep your energy up for a challenge; so allow yourself a healthy snack or 20-minute power nap before your workout. Concurrent are rewards you get while you’re completing that tough task; so, yes, you can feel free to binge-watch some Scandal while you’re on the treadmill. Cumulative rewards are those you rack up with time; try setting aside $1 for every day you exercise, and eventually you’ll be able to withdraw that dough and treat yourself to a gift for your ongoing workout consistency.

Trust me. Rewarding yourself like a champ will make that hour-long workout way more fun.

Tip 5: Mix it up and make it social.

Lots of people get into the habit of doing the same workout over and over, over and over. This isn’t a good idea for a couple reasons. First of all, the more you exercise the same way, your body gets used to the workout. You’ll build up strength and endurance to complete that specific set of exercises, and you’re going to stop seeing results. You may hit a plateau.

Secondly, you might bore yourself right out of your routine. If your motivation to get up and get moving is waning, it’s time to mix it up. Enlist a pal to keep you accountable, and join a gym or yoga class. Get involved in a team sport, like soccer or softball, to supplement your runs and weight work. Basically: have fun!

Workouts don’t have to be so serious. At the end of the day, if you’re not having fun, you’re doing it wrong. #Protip.