Month: September 2015

Categories
Nosh

An Apple (Cider Vinegar Shot) a Day?

Outside of my office, I display a selection of healthier products. I rotate them each month, but apple cider vinegar (ACV) has graced those shelve on more than one occasion. When it does, without fail, someone will survey the shelves, pick up the bottle, and ask me one of two things: 1) do I take a shot of it each morning? or 2) is this stuff really all it’s cracked up to be?

The Pros (or at least the claims)

Before we can establish if ACV deserves all the hype it has been getting, we should probably back up and establish what the hype is in the first place. For starters, when people refer to ACV, they are generally referring to the raw, unfiltered stuff, which is bit murky and contains more enzymes and beneficial bacteria; the label may also say that it includes the “Mother” (which is a good thing).
Type “apple cider vinegar benefits” into Google (you will get nearly 13 million results!) and here are the various health conditions that it is said to help:

  • acne
  • bad breath
  • cancer prevention
  • cholesterol & heart health
  • dandruff
  • diabetes
  • digestion
  • energy
  • hiccups
  • indigestion
  • sinuses
  • smelly feet
  • sore throat
  • sunburn
  • teeth whitening
  • weight loss

No wonder people are going nuts over it! Impressive health claims aside, ACV remains a pretty darn useful tool in a healthy kitchen. At only three calories per tablespoon, it’s an amazing, minimally processed way to add a punch of flavor to food without sugar, salt, or excessive fat. In your journey to better health, finding ingredients like ACV can be the difference between bland, boring food, and meals that you’re excited to eat. That’s not nothing!

The Cons

It’s one thing to claim that ACV benefits all of those conditions; it’s quite another for it to actually work. If you’re thinking that ACV sounds too good to be true, you’re right. You can find a handful of studies, particularly ones that link vinegar in general (important! Not ACV specifically) with improved insulin sensitivity. This has direct implications for diabetes prevention and management, but also other conditions associated with the hormonal consequences of out-of-whack insulin: acne and weight loss in particular.
However, these studies are way too small, as well as too few and far between, to draw any serious conclusions; and even if they were stronger, they still wouldn’t show that ACV is any healthier than other vinegars.
Long story short: there isn’t a lot of research to support the over-the-top claims people are making. However, science may not be the be-all-and-end-all of apple cider vinegar effectiveness. Research on alternative and natural forms of medicine is poorly funded, so waiting for “proof” that ACV works is not particularly realistic. Really, it isn’t lack of evidence that is all that noteworthy here. If the only downside to taking a shot of ACV in the morning were that it may not make much of a difference, that’s not a very compelling argument not to do it.
But it’s not the only downside.
Here are the compelling arguments against ACV:

  • Over time, it can cause serious dental erosion.
  • It can decrease potassium levels in the body; this risk is particularly high when combined with certain medications.
  • Without proper dilution, it can cause topical chemical burns and irritate the tissue lining the mouth, throat, and stomach.

Vinegar is strong stuff! It’s crucial to dilute it properly, and everyone’s sensitivity to its strength can vary. Either prolonged use or improper dilutions can cause serious harm. No matter what the internet tells you about ACV’s ability to “alkalize” the body, the fact is, it is an acid. It is corrosive. It has consequences when overused or misused.

The Bottom Line: Fit or Flop?

I have to give a big ole FLOP to the standard shot of ACV, even ones that are diluted with water. The amount of vinegar you would likely need to ingest to see significant improvements in your health would be more than enough to put you at risk for the consequences of consuming so much acid.
There will always be people who want you to believe that there is a magic bullet to get you to where you want to be. I wish I could tell you it were true, that the only thing standing between you and your health goals is a tablespoon of vinegar every day. Unfortunately, true change is hard work, and nothing can replace a nutritious diet and active lifestyle. So go ahead, use that ACV, but try it in a salad dressing drizzled over a plateful of veggies, and leave the shot glasses for the college kids.

Categories
Wellbeing

Take a Healthy Stand With Intimidating People

Practicing assertive communication (or expressing needs, wants, and feelings in a way that is respectful, honest, and forthright) is not always easy. It takes courage to speak up and be heard, especially because doing so could potentially threaten a relationship. This can become even more difficult when the person with whom you’re interacting intimidates you. Perhaps this person seems emotionally unapproachable, is in a position of power and authority, or otherwise makes you feel uncomfortable.

Here are some ways to be assertive with an intimidating person:

It’s crucial to first be in the mindset that you matter. You are important. What you have to share is meaningful.

One of my friends has a great saying: “everyone counts as one point.” I love this idea, and remembering it helps me be assertive with difficult people when there’s a need. By first valuing and respecting yourself, you’ll be more successful in sharing your feelings and needs with others, and you can also increase the likelihood that what you say will be received well. Remind yourself that you are not “less than” anyone else.

The next step is to clarify your values and determine exactly what it is that you want or need. Maybe your relationship with this person leaves you feeling neglected, resentful, or in pain. What signals is your body giving you about something that bothers you or needs to change?

Tune in to what you’re feeling, then use these emotional cues to guide you in being assertive.

When approaching an intimidating person in an assertive way, it’s often good to start small. Bring up one or two issues that need to be addressed to begin. This doesn’t mean you’re being weak or kowtowing; it instead means you’re being smart by “testing the waters” and having realistic expectations. Starting small can help you gain confidence and practice in speaking up when there are concerns.

It’s important to understand that expressing your feelings to someone may force you to leave your comfort zone, and the truth is that the other person may not respond as you would wish. Still, part of self-respect is to communicate your inner experience, so try not to let the risk of not being heard or being misinterpreted to deter you.

If someone is particularly off-putting to the point where you find yourself avoiding him/ her, it might help to reframe the situation and consider where he/ she is coming from.

For example, when I’m dealing with a person who is negative, rude, or unkind, I often imagine a story in my head that would give context to the behavior. Maybe he is stressed out from having a sick child at home, or maybe she had a really rough week. After twenty years of work as a therapist I have learned that people make sense once you know their story, and what’s really going on in their life. Of course I’ll never know if I’m right or not in creating these stories, but it really is true that we’re all carrying our own unique burdens and fighting our battles.

Viewing intimidating people this way can make interacting with them less daunting.

Assertive communication is a skill that takes practice and experience. I invite you to consider situations and relationships in your life where you’d do well to take a stand and let yourself be heard. If you’re feeling nervous about approaching difficult conversations, know that you’ll get better at it with time. I promise you that assertiveness really can change your life and improve your relationships.

Categories
Wellbeing

Are You Over-Posting Your Workouts On Social Media?

It seems there are two types of people in the world of social media:

1) Those who like to update us on every single minute of their day, no matter how personal, intimate, or mundane the details may be.

2) Everyone else.

It’s the first category that often makes the second category hesitant to share anything at all. We don’t want to be person #1; we don’t want to bore or annoy our friends with information that is of no use to them. We certainly don’t want to brag or sound obnoxious. And because of this, we sometimes hesitate to share updates or accomplishments because even though they may be important to us, we fear they are not at all important to our friends, family, and acquaintances.

And we don’t want to be THAT social media person.

For example: You just finished a super hard workout. Truth be told, you didn’t even want to go to the gym in the first place, because you had a bad day at work and have a boatload of housework you should be doing instead of working out. But you went to the gym anyway, and you managed to not only have a great workout, but set a deadlift PR that you’ve been struggling for months to overcome. Months! And you want to scream it from the rooftops…or the 21st-century version of screaming from the rooftops: post a status update declaring your accomplishment to the world. But you fear that your friends and family care just as much about your gym session as they care about what brand of wheat bread you used to make your turkey sandwich that afternoon.

Or worse, you fear that someone will take your post as–gasp!–bragging.

Listen, I can understand your hesitations. I too have rolled my eyes at more “here’s the 100th update telling you I’m at work and I’m bored” status updates than I care to admit. But when it comes to sharing your workouts on social media, my opinion is always “go for it,” regardless of what others might think. And here’s why:

1) Accountability. Yes, this one is self-serving. But it is your social media page after all. Why not use it to benefit you? Getting into a regular routine of posting your workouts will help hold you accountable for what you’ve done (or haven’t done) to improve your training. This is especially true when other people start taking notice of when you do, or do not, post your workouts. Further, posting that you plan to go for a run, then sharing your post-run stats might be just the motivation you need to get out the door and get your workout done on a day when you might otherwise feel like staying home on the couch. 

2) You never know who you might encourage. People are watching you, probably closer than you realize. This fact is equal parts cool and creepy. A friend you might not have talked to in years may see your daily workout updates and think to herself “if she can do it…I can find the time to do it as well!” Let’s face it: a large majority of our society is overweight and inactive. If your workout posts encourage just one person to change their sedentary lifestyle and improve their health, then sharing is totally worth it. It sounds cheesy and perhaps trite, but your post may turn into motivation that could literally save a life. For me, knowing that I could motivate someone to change their life far outweighs the risk of annoying my friends. 

3) You deserve to brag. Call me boastful, but I truly believe this. Training for a half marathon or a marathon is no joke. Actually, training for any sort of race that is farther/faster/harder than you’ve done before is no joke. It takes dedication and hard work. Further, as I mentioned above, inactivity is a huge problem in our society. Good for you for taking a stance against it and trying to better your health. 

The point is, you should be proud of what you’ve done, and those who truly care about you will be proud of you as well. Those who feel you are shamelessly bragging by posting your accomplishments are likely the same people who feel their own shame and insecurities for not trying to pursue their own dreams.

Don’t let those types of people bring you down or negate your hard work. 

OK, let me be honest for a minute: Yes, you probably are annoying some of your friends by posting your workout and racing updates. But the great thing about social media and technology is that those people have the ability to block those “annoying” posts from their view. Just like you have the ability to block game requests or that one friend who posts fifteen pictures a day of her cat sleeping in various positions. But for every friend who is annoyed by your workout posts, there are twice as many friends cheering you on through their keyboards and behind their computer screens. So be proud of your hard work, hold your head high, and run hard. 

Then be sure to let us know about it on Facebook.

Categories
Nosh

8 Foods Small in Size but Great for Weight Loss

Good things don’t always come in small packages, especially when it comes to dieting. Think about it.

Are fun sized candy bars good for weight loss? How about brownie bites? Chocolate truffles? All of those are small in size but bad for weight loss. Here are eight foods small in size, easy to eat, good for your weight loss efforts, and decidedly nutritious.

1. Dark Chocolate Oatmeal Bites

I used to dislike dark chocolate because it seemed so bitter. After cutting out most sugar from my diet, dark chocolate suddenly seemed very sweet. Mix 1 cup of uncooked oats, 3 tablespoons of dark chocolate chips, and enough honey to hold the mixture together in a bowl. Roll into small balls, chill, and eat one or two as a snack.

2. Clementine Oranges

Clementine oranges are tiny, easy to peel, and great for weight loss. We always have some on the counter when they are in season. A clementine gives you a burst of sweetness, 35 calories, and an impressive 60 percent of your required vitamin C.

3. Bird Seed Balls

The birds on your backyard birdfeeder might eat these little bites, but they are definitely for human consumption. I like to mix equal amounts of sunflower seeds, peanuts, and chopped pecans in a bowl. Then I add a bit of all natural peanut butter and mix it thoroughly. Roll into golf sized balls, refrigerate, and eat one as a snack.

4. Figs

Fresh figs are sweet, easy to eat, and low in calories. This underappreciated fruit has several benefits to weight loss because it has fiber, not much sugar, and several nutrients. I recommend keeping fresh figs on hand all the time. When you are in the mood for something sweet, skip the candy bar and reach for a fig. A medium fig has 37 calories, 1.5 g of filling fiber, and just 8 g of sugar.

5. Boiled Eggs

A hard boiled egg is a food I often reach for when I want something small and filling. One egg has 6 g of protein and 77 calories. For a twist, dip the boiled egg in hummus. I promise you, it makes it taste a little bit like a deviled egg.

6. Zucchini Cup with Avocado

Avocados and zucchini make a terrific little bite sized snack or appetizer. I make these when we have company or as a way to use up extra zucchini from my garden. Cut a zucchini into 2 inch sections. Hollow out the inside. Fill with mashed avocado mixed with salt, pepper, and a bit of paprika. Put the avocado mixture into the zucchini cups and refrigerate until firm.

7. Frozen Banana and Dark Chocolate Nuggets

My family loves it when I slice bananas into nugget size pieces, dip one end in melted dark chocolate, and put them in the freezer. Once they are frozen, I pop them into a freezer safe container. The nuggets have about 40 calories each.

8. Lower Calorie Pecan Balls

While definitely a treat, pecan balls are small desserts with protein and healthy fats. Make pecan balls using 3 tablespoons of softened butter, 2 tablespoons sugar, 1/3 cup whole wheat flour, and 1/4 cup chopped pecans. Mix together and use your hands to make them into small balls. Bake at 375 degrees for 8 to 10 minutes. Each pecan ball has about 50 calories.

Categories
Lifestyle

Just How Sanitary Are Airplanes?

After the Ebola scare of 2015, it’s no wonder that people would worry about being trapped on a potentially germ-filled tube with a bunch of anonymous travelers, some of whom don’t bother to cover their mouth and nose when they cough or sneeze (and may be, for all we know, carriers of some horrible diseases). So I’ve been pleasantly surprised to notice on recent cross-country flights a definite increase in the number of people wearing surgical masks. But it turns out that when it comes to health risks on planes, air quality is just about the last thing we should be worried about.

Airing Grievances

The truth is that on most planes, the cabin air is completely replaced with fresh air from outside every two or three minutes (far more frequently than the air in your office building or, for that matter, your home). In addition, that air is run through high-efficiency particulate air (HEPA) filters, which remove more than 99 percent of bacteria, viruses, and other scary stuff. Newer planes have additional technology that increase the filtration to 100 percent.

Don’t touch that. Actually, don’t touch anything

The air in the cabin is clean, but when it comes to health risks, everything else in the cabin in a horror story. So, rather than a surgical mask, you’d be better off investing your money in surgical gloves. Planes used for short trips may do as many as eight trips per day. Those used for cross-country flights may do only two.
Planes are usually “cleaned” between flights, but that “cleaning” typically consists of picking up newspapers, replacing old or torn in-flight magazines, and possibly pulling trash out of seatback pockets. The most germ-infested places may not be disinfected for weeks or months. Those include seat pockets, tray tables, window shades, armrests, seatbelts, headrests (especially those on the aisle seats, since they get touched by the most people), the toilet flushing lever or button and the handle inside the restroom. How big a problem is it? Consider this:

  • Seat-back pockets are sometimes stuffed with used tissues and airsick bags and other stuff you wouldn’t want on your hands. Researchers at Auburn University just completed a two-year study to determine how long six types of bacteria, including E. coli and methicillin-resistant Staphylococcus aureus (MRSA), would survive on commonly touched surfaces on airplanes. On material from seatback pockets, MRSA survived 168 hours (7 days). On armrests, e-coli survived 96 hours (4 days)
  • Researchers at the University of Arizona did a similar study and found that 60 percent of tray tables tested positive for MRSA (which can be fatal). Tray tables are rarely cleaned, and there’s no way of telling what kinds of things have come in contact with the surface. Since it’s been more than 20 years and the statute of limitations has (hopefully) passed, I will admit to that I once changed my infant daughter’s diaper on a tray table—and I know I’m not the only one. Just to have a reference point, Jonathan Sexton, who led the UA study, found MRSA on only 11 percent of samples taken from the New York City subway.
  • The website Travelmath.com found that those tray tables were 195 percent more likely to be romping grounds for bacteria than your average cell phone, which according a Which? magazine study, provide homes for 18 times more germs than your average toilet.

What can you do?

One possible solution is to never fly again and make better use of Skype and Google hangouts. But that’s not going to be practical for most people. So we suggest that you do the following when traveling—and that you have anyone you’re traveling with do the same.

  • Carry hand sanitizer and disinfectant wipes with you and carefully wipe down the armrest, headrest, and tray table.
  • Use hand sanitizer before you eat.
  • Use a tissue or some other disposable item to flush toilets, twist overhead airflow vents, and open lavatory doors.
  • Keep your hands away from your eyes, nose, and mouth.
  • Keep your hands out of seat pockets and try not to touch other people’s seats as you walk by.
  • Don’t touch airline blankets or pillows even if they’re in plastic bags. Bring your own instead or use a jacket.
  • Use the bathroom in the terminal before your board. If you have to go on the plane, try to do it as early in the flight as possible. Lavatories are rarely cleaned during flights.

Bon voyage!

Categories
Sweat

Go Ahead, Get Dolled Up to Work Out!

Some people enjoy working out. It’s their “thing.” They talk about marathons with starry-eyed awe, and become giddy at the prospect of deadlifts.
Bleh.
I lack the proper motivation to truly enjoy working my body to the point of exhaustion. When someone mentions the gym or the yoga studio, it sounds like a good idea… you know, in theory.
As a girlie girl, I’ve always hated simple maintenance workouts — because they don’t feel pretty. You sweat. You breathe heavily. You make funny faces. Oftentimes, you wake up super-early to hit the gym before you step into the office, or you exercise after that already-too-long workday. Ugh.
Working out actually feels downright ugly — which is why I sometimes doll up to work out. Yes: I make sure to have cute workout outfits prepped and ready to go daily, and I usually apply a bit of makeup to brighten up my complexion.
Now there’s a reason, and it’s not vanity. Sometimes, I’ll immediately wash that makeup off and go run errands with a fresh face. The reason is simple, but not necessarily practical: I’ve always felt like my best and most-confident self with makeup and a cute outfit on.
A lot of people think exercise is just “that thing you hate, but do anyway to stay in shape.” It doesn’t have to be, though, even if you can’t find a workout you like better than a Netflix marathon.
Dolling up a bit gives you an excuse to wear fun, bright sporty clothes and test out some new makeup formulations. You know that old saying, “When you look good you feel good”? It applies in all contexts, whether on your wedding day or on the mat for yoga class. If you’re a girl who’s inspired to go grocery shopping just to test out her new riding boots, or has been wondering how BB cream wears on a warm day for a while now, workouts present another opportunity to play. Utilize ’em.
Every time I step into my cute activewear crop top and slimming leggings, after applying a swipe of color on my cheeks and lips, it’s like: Hey, this whole workout deal isn’t so bad after all! It’s amazing how the little things do a number on your attitude.
Try it yourself. Here are my tips for dolling up right:
Check the Label
Apply oil-free, non-comedogenic products to your face only. These won’t cause breakouts, or clog pores. I like tinted moisturizers (try Laura Mercier) and BB creams (try Garnier), with a light touch of oil-free powder on top to set. I also use a dab of cheek and lip stain to add some color (try Benefit or Dior).
Curl, Don’t Coat
Skip mascara and other eye makeup for exercising. You’re still there to get a job done, which involves sweat. You’ll regret the mascara when you’re wiping your irritated raccoon eyes. Instead, simply curl your eyelashes for a wide-eyed wake-up.
Update Your Up-Dos
Play with your hair. Workouts represent great opportunities to try new hairstyles, from fishtail braids and crowns to criss-crossed bobby pins and glittery headbands. If it keeps your hair out of your eyes and sounds interesting, test it. Go to town.
Take “Athleisure” Risks
There are so many workout clothes on the market these days, so try new items. Go for the crop top or the rainbow-colored tights. Activewear is a whole new world of color and print, so you don’t have to worry about toning it down. Take risks. You may just discover your new off-duty look, especially with “athleisure” styles officially becoming fashion-forward. You want something that’s both extremely flattering and extremely comfortable, so find styles that can be your “feel good” go-tos. Try H&M, Old Navy and T.J. Maxx as affordable, stylish options.

Categories
Nosh

Are You Addicted To Food?

Did you know that over 70 percent of the population of the United States is considered overweight or obese? When I realized this I started thinking about all the things that encourage food addiction. If you’ve been told you’re overweight or obese by a medical professional, there are some elements in our environment can be changed for the better to raise awareness and help us stop making the poor food choices that contribute to food addiction.
Advertisements: Regardless of where they come from, they are plentiful. Most of the time you don’t even realize you are the victim of an advertisement.
The Solution: Avoid them at all costs. I know it’s impossible to steer clear of every one of them, but some are within your control. You can limit your exposure to television ads by not watching it. A DVR is great for fast-forwarding through commercials. Out of sight, out of mind. There are far fewer food advertisements on our computers, tablets, and smartphones, so we are safer there. How about a new healthy recipe book for the kitchen? This will help keep your mind in the right place.
Activities: People who are in motion tend to stay in motion and are constantly busy doing things. If you’re bored and sitting around thinking of things to do, you are more likely to contemplate your addiction and end up feeding it. It just happens.
The Solution: Get involved! Time to get off the couch and join the gym, enroll in a Pilates class, sign up for a BYOB painting night, or just take a hike. Anything that involves getting out of the house and being physical or meditative will help you keep your mind off of food.
Friends: You are what you surround yourself with. Unhealthy friends will not be there to support you. They may try, but it’s impossible. If your friends are unhealthy junk food junkies, or not supportive, then you risk a situation of “if you can’t beat them join them.”
The Solution: Surround yourself with healthy, like-minded people. We all need friends who encourage and support us. It’s time to find friends who are doing the same things you are; this is a great way to start building a network of healthy, fun friends. Who knows, you might even meet your next husband or wife getting there.
Food: Let’s face it, food is unavoidable. It is sold everywhere you go, strategically positioned so you have no choice but to see it.
The Solution: First things first, get rid of all of the food in your house that is processed and high in sugar. Next we tackle the grocery store. When I go grocery shopping, I try to stick to the outer aisles of the store. The produce and meat sections are the other two places I spend my time. My number one rule is to never go shopping without a grocery list. Once I check off everything on the list, I pay and head home.
One of my favorite expressions is “out of sight, out of mind.” In this case, it’s something to live by. Soon you will find that you have little or no cravings for those sugary, salty, fatty foods that used to live in your cabinets.
Remember, it takes a good solid 30 days to make or break a habit. Be kind to yourself. You may have a few setbacks along the way. What’s most important is getting back on track and recognizing how healthy you feel when you are making good food choices for you and your family.

Categories
Wellbeing

Awesome Employee Incentive Programs for Healthier Living

Employers are increasingly offering incentives to their employees to live healthier lives. It’s a good thing because the obesity rates in America still remain high.
The Trust for America’s Health and the Robert Wood Johnson Foundation released their 2015 report on obesity. The report stated that all 50 states have obesity rates over 20 percent, three states have obesity rates of 35 percent, and overall obesity rates held steady across America at about 30 percent. Part of the obesity problem lies in the fact that Americans do not exercise enough, eat too many calories, and sit for long periods.
Employee incentive programs at work are a terrific way for employers to help employees get started losing weight, increase their fitness level, and improve employee productivity.
I have worked with several companies who wanted to improve employee health. Here are five awesome ways employers can make it easier for their employees to live healthier lives.

1. Monthly Lunch and Learn Programs

Hold monthly lunch and learn meetings in each of your locations. I have spoken at many of these events throughout the country and find that the employers who offer them get a high level of engagement from their employees.
Offer engaging topics such as:
Healthy Eating 101
Why Exercise Cannot Replace a Healthy Diet
The How’s and Whys of Weight Management
Preventing Diabetes
Easy Lunch and Snack Ideas to Bring to Work
Encourage employees to bring a healthy lunch or a nutritious dish for everyone to share.

2. On-Site Gym

If your facility has an empty room or office suite, consider putting down exercise mats, installing some mirrors, and setting up a small gym. Offer incentives to employees who workout a certain number of days a month. Ideas that appeal to employees include a free company t-shirt or other swag, the opportunity to wear jeans on a certain day, or coupons to a local health food store.

3. Lowered Health Insurance Costs

Some health insurance programs offer incentives in the form of reduced costs or deposits into a health savings account for quitting smoking, staying within a certain weight range, or logging exercise minutes.
Usually employees must agree to a health screening arranged by the employer to be eligible for the discount or health savings account incentive. Check with your company health insurance provider and explore what options are available.

4. Free Access to Wellness Professionals

With the obesity rates so high, it is likely that many of your employees don’t really understand how to eat a healthy diet or get started losing weight. I know I sure didn’t. I spent a lot of time perusing the vending machine offerings instead of taking advantage of the salad bar.
Combat the lack of knowledge among your employees by finding a local nutritionist who specializes in wellness and weight loss. Arrange for him to come to your office once a month to meet with employees who have signed up for a free 30 minute session.

5. Weight Loss Challenges

Weight loss challenges are popular in all parts of the country. Run a weight loss challenge once or twice a year as a way to help employees lose weight. You can put the employees who want to lose weight in teams or allow individual entries. Make the contest more fun by offering prizes along the way for the most exercise minutes, most healthy recipes submitted, or best weight loss slogan.
Implementing these ideas can make a lasting difference in the health of you and your employees. If you are not sure which ideas your employees will respond to, put together a survey or employee health committee to explore your options.

Categories
Sweat

Good News: Massages Aren't Just for Pampering Yourself!

I try to get in a good ninety minutes of relaxing rubdown at least once a month. It doesn’t always happen, but when it does, I am transported to the land of peace and relaxation.  Like me, I’m sure when you think of a massage, you think relaxation and release from aches and pains, and anxiety. But is there more to gain than just an indulgent afternoon?

Recent studies have shown that by getting a massage you are also helping your heart and arteries stay healthy and youthful.  In fact, massage therapy has been proven to help with insomnia, multiple sclerosis, anxiety, cancer pain, and postoperative recovery along with various other medical and emotional conditions.

In 2008, there was a research study of 263 volunteers who had a massage for 45 to 60 minutes. After the massage treatment, their average blood pressure fell by 10 mg Hg, and their heart rate dropped by 10 beats per minute. That’s about as much of a decrease as you might get if a doctor prescribed a new blood pressure medication.

Another study in 2015 examined eight women with high blood pressure who’d had hour-long massages each week for four weeks. At the end of that period, their blood pressure fell by 12 mm Hg systolic (top number) and measurements in the blood reflecting inflammation (specifically VCAM-1 if you like science) fell significantly. Meanwhile, the control group who just rested for the same amount of time had smaller improvements in the same measurements. The drop in markers of inflammation further demonstrate that massage therapy does indeed have a total body healing effect.

Is it time to ditch your blood pressure medication? Throw away your magnesium, CoQ10 and taurine blood pressure lowering supplements? Forego your plant-based diets full of phytonutrient-rich leafy green vegetables and arginine rich pine nuts, arugula and watermelon?

Now let’s not get crazy!

Massage therapy has been proven to help, but clearly is not quite on par with current alternative treatments. Studies have not yet proven a reduction in heart attacks, strokes, and heart related deaths, and likely never will be due to the high cost of such research projects.

However, massage therapy can now happily join acupuncture, Pilates, meditation, and Yoga as complementary approaches to maintaining favorable heart health for those tens of millions of people in the US that grapple with high blood pressure.

Like Buddha said:  “to keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”  

Time to put a weekly massage on that “to do” schedule!

Categories
Sweat

Get Your Mind Right Before That Long Run

Sometimes the hardest part of any workout is simply getting out the door. This is especially true when the workout in question involves a long run. It can be hard enough at times to get motivated to jog just a couple of miles, and when that distance stretches out further, it can be incredibly tough to get yourself psyched up for a little roadwork. But being disciplined and mentally tough is usually the key to achieving your fitness goals, and it can pay off in these situations too. Here’s how you can get yourself mentally prepared for that long run.

Break The Run Into Segments

Let’s face it, long runs can be really monotonous at times, and just thinking about all of the miles ahead can be daunting. You can overcome this to a degree by planning out your route ahead of time and breaking it down into shorter, more digestible segments. Then when you hit the road, think about completing those individual segments one at a time rather than powering your way through the entire run. By separating the route into smaller portions you can prevent yourself from becoming overwhelmed and stay more focused on the task at hand.

Create Smaller Goals Within The Run

Obviously the main goal of any run is to complete the distance that you’ve set out for yourself. In order to get through a longer workout sometimes it helps to set smaller goals that you can accomplish along the way. For instance, you may focus on reaching a certain landmark within a set time or completing a specific leg at a faster pace. These smaller goals can turn into little competitions with yourself that not only improve your fitness but also take your mind off the distance you’re running.

Give Yourself Something To Look Forward To

When preparing for a longer run it’s easier to get motivated if you give yourself something to look forward to while out on the road. For instance, most of us run with our smartphones and a pair of earbuds these days, which obviously helps to keep us entertained while working out. Leverage this technology by creating special playlists of your favorite songs and saving them for your longer runs, which will give you something to enjoy while you’re running. Better yet, interesting podcasts and audiobooks can help distract you from the distances you’re covering by giving you something else to think about along the way. Save those items just for your run, and you may find yourself looking forward to a workout just so you can find out what happens next.

Change Your Route. Often!

One sure way to get bored of your longer runs is to stick to the same route all of the time. When the scenery doesn’t change much, you’ll find yourself having a difficult time getting motivated to go run the same path once again. Mix it up by running in different parts of town or getting dropped off at a new starting point and finding your way back home. It’ll be a lot easier to head out the door if you know you’ll be seeing new things along the way, and you just might enjoy exploring new neighborhoods, parks, or roads.

Find A Running Partner

Running can be a lonely activity, particularly when you’re covering longer distances. Finding someone to run with can make your runs much more communal and improve your outlook and performance at the same time. Having a running partner doesn’t just mean you have a companion for those long workout sessions, it also makes you accountable to someone. That helps to keep you motivated while also giving you someone to chat with on the road. A bit of friendly competition can help push you to run a bit faster, too, as you challenge each other along the way.

Give Yourself A Day Off

Running is both mentally and physically taxing, and sometimes a lack of motivation springs from the fact that you simply need to take a break every now and again. If you’re finding it hard to get excited about a longer run, go ahead and skip it. Chances are your mind and body will appreciate the time off, and you’ll feel more eager to get back on the road again afterward.

Long runs are hard, and finding ways to keep them fresh is important. Hopefully these tips will help you to continue pursuing your running goals and find the motivation you need for that next workout.