Month: November 2015

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Sweat

Foam Rollers: All Hype Or A Lot Of Help?

One of the first things people experience after starting a new workout program is delayed onset muscle soreness (DOMS). DOMS, also called muscle fever, is the pain and stiffness felt in muscles most strongly between 24 and 72 hours after exercise.
As a trainer, I’ve heard all kinds of funny comments in the days following a workout, like “my arms are so sore I couldn’t wash my hair” or “that leg workout was so hard, I think of you every time I sit on the toilet.”
The truth is, my clients often complain more about DOMS than they do the workout itself–and rightly so. The minor discomfort they experience during exercise may only last an hour, but the discomfort from DOMS can last for days. One could easily say DOMS is a trainer’s worst enemy, especially if no one explains what it is and how to treat it.
Although exercise itself doesn’t necessarily have to be painful to be effective, a certain level of muscle soreness and tightness often follows. This post-workout experience is completely normal but rarely welcomed.
More intense training brings with it more intense discomfort after the workout. And with high-intensity training being all the rage right now, no wonder everyone is embracing the idea of rolling out the soreness with a foam roller.

How It Works

Foam rolling is becoming increasingly popular for combating DOMS. It’s basically a form of self-massage to increase range of motion, reduce tension and pain, and boost performance and energy levels. Foam rolling improves blood flow to encourage healing and is also believed to enhance flexibility and joint integrity.
Most fitness experts would agree that foam rolling aids in muscle recovery and can even prevent injuries that are a result of overuse or poor form caused by tight or weak muscles.
Since foam rolling has gained popularity, plenty of studies have shown that it is indeed effective for treating DOMS. In a recent study published in the Journal of Athletic Training, each participant showed substantial improvement in muscle tenderness and even an improvement in actual performance.
Self-treatment involves rolling a foam roller under a specific muscle group until you find a tender spot. Once you have located a sore muscle, using your own body weight, you simply maintain pressure on that trigger point for 30 to 60 seconds.
Some of the most common muscles that benefit from foam rolling are the glutes, quadriceps, hamstrings, IT band, calves, and hip flexors. Using foam rollers on the back is said to help reduce pain and improve posture.
Foam rollers are normally about six inches in diameter, 12 to 36 inches long, and vary in density, texture, and construction. They come in all shapes and sizes, but most foam rollers have a hard inner core with a dense foam outer layer.
Some, like the RumbleRoller, have flexible bumps for better muscle penetration, whereas traditional foam rollers have a smooth solid surface. The more popular foam rollers become, the more options there are, like the EvoFit Ensō Roller. The Ensō comes with eight adjustable discs of varying sizes, so your roller can be customized to fit the target area without pressure to surrounding muscles and bones.
There are endless variations of foam rollers on the market today, but you don’t have to buy the fanciest foam roller to get results.

Pros and Cons

The best part of foam rolling, apart from the relief you get when you do it regularly, is that it’s affordable. Massage therapy can be very expensive, but you can buy a foam roller for less than the cost of one massage.
Like anything else, prices vary depending on the brand and style. You can get a high-end luxury foam roller like the HyperIce VYPER, which vibrates at three different speeds ($199), or you can take the economic route with the GoFit Pro Massage Foam Roller from Target for just under $20.
Although foam rolling is more affordable than massage therapy, it’s not as much fun as an actual massage, and it takes a bit of skill and knowledge to do it properly. This brings me to the downside of foam rolling.
People who are already hurting aren’t too thrilled to hear the solution can also be uncomfortable.
Although deep tissue massage can be equally painful, there is still something appealing about getting a massage. If you take away the fluff–lotion, relaxing music, aromatherapy, and gentle touch–you’re left with the deep tissue digging on those sensitive trigger points, which is basically what foam rolling is all about.
Foam rolling is very therapeutic (read: painful). No pain, no gain, right? Unfortunately, most people would agree that foam rolling is awesome after self-treatment but quite uncomfortable during use. So you may have a painful hurdle to get over before you get some relief.

Fit or Flop?

Overall, I’d say foam rolling is a perfect fit for most fitness enthusiasts. Of course you have to do more than just buy one. You actually have to use it, but it only takes 10 to 15 minutes to get results.
To ensure your investment pays off, leave your roller out where you’ll see it every day. Keep it in the living room so you can roll while you watch TV. Put it by your bed if you prefer to roll before you go to sleep or first thing when you wake up. It’s portable enough to take to the office, so you can even roll at work. The more visible it is, the more likely you are to use it.

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Sweat

Handling the Premenstrual Munchies Without Gaining Weight

It seems so unfair. You are sailing along with your weight loss plan for a few weeks and have lost a pound or two. Then out of nowhere you are hit with the major munchies. Chips? Yes, please. Cookies? You eat five. You’ve just encountered the premenstrual munchies. Here are some ways to handle those annoying munchies that come every month without blowing your diet.

Why does it even happen?

Blame it on mother nature or blame it on the fact you are a female. Whoever you place the blame on, there is a reason for the premenstrual munchies. Scientists theorize the change in blood sugar you experience the week before your cycle starts is partly responsible for your increased appetite. This, combined with normal hormonal changes in the luteal phase of your cycle increases your desire for foods that aren’t exactly healthy.

In fact, a study published in an issue of the “British Journal of Nutrition,” found that women who suffered from premenstrual syndrome were more likely to crave and consume foods high in carbohydrates and simple sugars.

Now that you know why it happens, the key to not letting those munchies undo your hard work is to learn how to control those cravings.

And they can be strong.

I know there are times during the premenstrual period when I find myself standing in the pantry just hoping I’ve got something in there that is junky enough to satisfy the munchie of the moment. Sometimes I do and sometimes I don’t.

I’ve had clients tell me they try to resist the munchies by eating something healthy. But instead of being satisfied with a few rice cakes or a handful of raw vegetables they end up eating 300 calories in healthy foods and then eating the cookie or bowl of ice cream they originally wanted.

That’s not good, but it’s real life.

The key to handling premenstrual munchies is twofold.

First, you’ve got to know when they are likely to come and then have a plan for dealing with them.

To know when they are likely to hit you the hardest, take a month to track your cycle and your cravings. Most women tend to have the munchies hit the week before their period hits. Once you know when you are at your most vulnerable, watch for the signs.

What are the signs?

 – Craving salty or sweet foods.

 – Not feeling satisfied no matter what you eat.

 – Having a desire to graze or snack more than you normally do.

What’s a good plan?

I like taking a three-pronged approach to handling the premenstrual munchies. This plan ensures you are addressing the physical, emotional, and practical component of those frustrating cravings.

1. Eat What You Crave

I think it’s better to eat what you really want instead of trying to satisfy your desire for a bit of chocolate with baby carrots. You can spend all afternoon grazing on healthy foods and still feel unsatisfied.

Identify what it is you really want and have some.

2. Eat In Small Quantities

Now, having what you want doesn’t mean you can have as much as you want. You’ve got to commit to eating a small amount of what you really crave so it doesn’t blow your diet.

And if you are craving chocolate or chips, those calories add up quickly. For example, 2 ounces of chips has over 300 calories and a single candy bar can easily have 250 calories or more.

Portion out your food and savor it by eating it slowly.

3. Adjust Your Calorie Intake Accordingly

If you do overeat, do your best to adjust your calorie intake accordingly so you don’t end up eating 1,000 calories more than you need to in order to keep your weight loss going. For instance, if you eat 500 junky calories by “accident,” eat a plain salad with some grilled chicken for dinner instead of a higher calorie meal. Doing this every once in a while won’t hurt you in the least.

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Nosh

7 "Stay Sane" Diet Tips Every Woman Should Know

Perhaps you’ve reached your “happy” weight. Or perhaps you’re trying to lose a few pounds, without the feeling that you’re climbing a dietary Mount Everest to do so.

Losing or maintaining your weight involves a lot of mental gymnastics. Food options are everywhere, not to mention temptation. It’s easy to approach the day with an all-or-nothing mentality: I’m going to be good or bad. Sadly, with that mindset, it’s easy to get into a cycle of restriction. We often try to counter a period of poor decision-making by scaling way back on calorie consumption — until we can’t take it anymore, and overindulge. This will only lead to wild weight fluctuations, falling off the metaphorical “wagon” and a total loss of sanity.

The key to maintaining a healthy diet is being practical in your approach, utilizing tips that will help you stress less about every single decision. It’s time to start eating not just better, but smarter.

If you want it, don’t fight back. Just eat it.

We talk about “empty” calories — but you know what, sometimes those serve a purpose. Sometimes, I’m really not satisfied without the slice of cake or ice cream. We’re also trained that we are supposed to eat specific foods at specific times — which, remember, is not some iron-clad rule. Sometimes, I want my ice cream in the morning. My tip? Eat what you want, when you want it. A slice of cake can easily replace a bowl of cereal and a banana in the morning. And you’ll probably feel just fine waiting until lunch for another meal because you indulged your craving. Just track your total number of calories, seek balance, and don’t fight cravings too long. You’ll binge later on, and fall off the wagon.

Drink tons of water.

It’s amazing how easy it is to misinterpret thirst, boredom or stress as hunger. Staying hydrated wards off hunger cues — and can become your quick double-check before eating an extra snack. I have a dietician friend who drinks 16 ounces of water before she has a meal or snack that’s outside of her usual patterns, just to make sure she’s actually hungry. Down some H2O, wait 10 minutes, and see if you still want that apple and peanut butter right now.

Do not skip meals (unless you’re truly not hungry).

No matter what we’ve been told, anyone who has tried to lose weight has been tempted to just skip lunch. However, it always comes out in the wash. A few extra calories at dinner, another snack and some nighttime grazing later, and you’ve eaten more than a lunch. However, your body may not be hungry for every single meal — especially if you indulged during the previous meal (hello, holiday feasts! It happens). If you still feel full, just drink a lot of water and have a small snack like an apple or fresh-cut veggies. No need to take in calories that your body doesn’t truly need.

Have the pastry during your period.

It feels impossible to resist eating when your period is impending. But that’s okay. With hormonal shifts as you enter PMS, and your body prepares for a potential pregnancy, you will use more energy and burn roughly 100 to 300 calories. So, those cravings? They exist for a reason – because your body is asking for more fuel. So, go ahead and eat a little more than you normally might! You don’t have to resist. You can feel safe knowing your metabolism is torching the calories anyway — all of which your body will thank you for.

Stop eating with dinner.

It took me forever to heed this tip, but you really should stop eating after you clear your dinner plate. Yes, a calorie is a calorie, no matter when you eat it. But, those extra nighttime grazing calories will kill you, and it’s easy to go overboard and eat more than you intended; research shows that weight and nighttime eating are indeed linked, and those who eat after 8 PM are more likely to have a higher BMI. On top of that, going to bed on a full stomach means your body just won’t rest as easily. And there’s something about waking up with a flat, empty stomach that feels “right.” It’s great motivation not to overeat throughout the next day. So, bottom line: It’s a mindset. Simply approach every day knowing that your food cut-off is dinner. If you need something later, sip calming tea like peppermint, chamomile or cinnamon.

Have everything, just not a lot of it.

Carbs, fat, protein. And sugar. And salty stuff. Sorry, but if you grew up in Western culture, you likely need it all to feel totally satisfied with your diet! And you can have the cake, the pasta, the steak and the Snickers bar. Just make sure the slice is modest, the pasta is a side dish, the steak is no more than 3 or 4 oz (on occasion), and the Snickers bar is fun-sized. Use an app. Track your calories. Based on your diet goals, you’ve likely got between 1,500 and 2,000 of ’em. Structure your day to include everything that will satisfy, portion and E-A-T.

Find your favorite healthy go-to’s.

I don’t want you to waste a single calorie on foods that you don’t enjoy. With that in mind, I want you to create a Dream Team of healthy foods, and toss anything that doesn’t excite you. If you’re “meh” on broccoli, cauliflower, turkey, and Greek yogurt? You’re not eating it. Fill your fridge with foods that make your mouth water when you think of them. Just make sure they’re filling, lean, nutrient-dense and something you will actually make. If you’re not going to roast brussels sprouts, even if you like them, don’t buy them. If you’re more of a toss-a-salad-together type, then perhaps lettuce, tomatoes, cucumbers, cauliflower, avocado and lean chicken are all on your Dream Team. Maybe you like grab-n-go snacks, and a KIND bar or a trail mix pack will satisfy — and makes the most sense. Be practical and purposeful.

The goal is to completely eliminate “meh” foods, often ones that are our default healthy options — the items we buy more out of some weird mental obligation than because we actually like them. Find healthy foods you actually enjoy, so the base of your diet is maintainable long-term.

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Sweat

Easing Pain With Myofascial Release

As I recently searched through the latest local deals I saw one that had a familiar ring—myofascial release. I’d heard a friend in my local Fibromyalgia support group talking about how myofascial release had helped her and this deal was for the same guy that she used, so I couldn’t pass it up.
As soon as I met Tim I knew I’d made a new friend, and after just one visit with him I knew I had my new favorite treatment. Not every treatment has left me in less pain than I arrived, but that was simply a matter of him learning my body. And, once you understand what myofascial release is that really makes sense.

What is fascia?

To understand myofascial release, you first have to understand the fascia. Fascia is a thin fiber that winds together creating a protective sheath that covers every organ and bone in the body. To give you a visual, some describe this fiber as similar in consistency to cotton candy or spider webs. When you have surgery or get hurt it’s within this fiber that scar tissue is created.
Scar tissue can create much bigger issues than just a small knot at an incision site. Often, scar tissue isn’t visible; for instance, if you pull or sprain your knee, your fascia can get twisted creating scar tissue. Because the fascia throughout your body is connected, a pull on one area of the fascia creates a pull throughout the body. Therefore, that simple knee sprain could eventually cause back and neck pain as the fascia is pulled from one end of the body to the other.
This is where myofascial release comes in. This bodywork helps release these knots or pulls in the fascia, and can dramatically reduce pain as well as improve other issues.

What is myofascial release?

While myofascial release is often performed by the same people who do massage, it’s actually quite different. A masseuse might encounter tight fascia during a massage and simply take a moment to release that tissue. Occasionally, however, you will find someone who specializes in myofascial release as I did, and they will spend an entire session working only on the fascia.
Myofascial release work begins with finding the areas of tight fascia. They will likely first ask you about the areas that are hurting, then starting with those areas they will feel the fascia and find the areas that feel overly tight. These may feel like hard ribbons of tissue. They will then follow that tissue to the origin and work from there to release it.
Releasing the fascia involves applying direct pressure to an area, typically using a thumb or a couple of fingers. The pressure is firmly applied and held until the fascia loosens. This loosening often feels like an unwinding. The Therapist will feel this unwinding and often so will you. Sometimes, the fascia will release in one area only to move to another. When this happens, the therapist will follow the tightness continuing to work until it has been released.
The pressure that is applied can be painful, and there are times I want to tell him to stop, that I can’t take anymore. But, then I’ll feel the release and the pain dramatically decreases.
While myofascial release sometimes hurts as the pressure is being applied, I do typically feel better when I leave than when I arrived. I’ve only left feeling worse a few times, and that was simply because it took a little time to learn how my body responds to pressure.
As with massage, it’s important to drink a lot of water after you leave a myofascial release session. This helps the body excrete the toxins that have been loosened during the. You may also want to apply moist heat to help the muscles and tissues continue to relax.
Myofascial release therapy isn’t massage, although it’s often confused for massage. Myofascial release therapy cannot only help reduce pain but can alleviate the cause of the pain, in time allowing you to return to normal functioning.

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Nosh

10 Sneaky Ways To Cut Calories From A Recipe

Calories really matter when you are losing weight.
It’s just a fact of life.
Because of this, you need to learn how to make your favorite dishes in a lower calorie version so you don’t feel deprived and your family won’t notice the difference. There are all kinds of ways to cut calories from a dish, but here are my 10 favorites. My family never even notices the difference between the lower and higher calorie versions.
That’s sneaky at its best.
My family used to think they didn’t like diet food. Of course, their definition of diet food was anything with vegetables as the main ingredient. They also got annoyed when I told them I had made a dish healthier for them. In their minds–and sometimes in mine as well–that made it not as delicious.
Over time I learned it was better not to say anything about cutting the calorie count by substituting ingredients. I just did it and enjoyed knowing I was feeding my family healthier meals that they still loved. And from a weight loss perspective, I ate smaller portions of the lower calorie meals and lost weight at a reasonable pace. It worked out well for everyone.
Here are the top 10 sneaky methods I use to cut calories from a recipe.
1. Reduce the sugar in your favorite dessert recipes. You can often reduce the sugar by a third without adversely affecting the texture or taste. Make a test batch, though, to be certain you like it with less sugar.
2. Use half the fat or none at all in recipes that call for oil or butter. I usually skip sautéing in oil and just use some water and a lot of stirring. I save over 200 calories by doing this, and no one can tell the difference. If you want to get rid of the fat in muffins or baked goods, unsweetened applesauce often works well.
3. Substitute finely chopped vegetables for some of the meat in casseroles and sauces. Instead of using all ground turkey for a meat-based spaghetti sauce, I use one-quarter of the recipe amount and add 1 cup of finely chopped zucchini.
4. Skip the add-ons that add nothing but calories to your food. I’m talking about the habit of finishing vegetables with a tablespoon of oil, adding whipped cream to a low-calorie apple crisp, or dousing a green salad with 200 calories of dressing.
5. Use some fat-free ingredients when possible. I’m not an advocate for a completely fat-free diet, but using fat-free salad dressing, sour cream, and fat-free milk and cheeses in a higher calorie recipe can save a lot of calories.
6. Change the cut of meat to save calories. Use a leaner cut of beef, chicken instead of pork, or ground turkey instead of hamburger.
7. Leave out most of the cheese called for in a recipe. If you’re making a Mexican dish that calls for 1 cup of cheese, use 1/4 or 1/2 cup instead.
8. Use egg whites instead of whole eggs when possible. I use a combination of egg whites and whole eggs in omelets, breakfast casseroles, and in some muffin recipes.
9. Use Greek yogurt in place of sour cream. Greek yogurt and sour cream have similar textures and flavor profiles. Try using Greek yogurt instead of sour cream for Mexican dishes, salad dressings, and in baked goods. If your family is like mine and thinks they don’t like Greek yogurt, wash and save an empty sour cream container and fill it with Greek yogurt. They’ll never know the difference.
10. Take it easy on the sauces to save calories. Make gravy with less fat and use it sparingly, serve dressing on the side, make marinara sauce instead of meat sauce, and use lower calorie versions of Alfredo sauce. When we have an Asian-inspired meal, I give each person a small container of dipping sauce. That way I control the calories and they all feel special.

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Sweat

Is it Time for a Skin Detox?

Every day, our bodies are exposed to toxins and pollutants in the air, water, and the foods that we eat. As long as they are healthy, our detoxification organs – the liver, kidneys, digestive system, lungs, and skin – can filter out and get rid of toxins on their own.

“A growing body of research suggests that many of the chemicals we ingest daily can build up in our system, especially when the diet lacks certain nutrients impairing our natural ability to neutralize and remove chemicals,” says Skin Nutrition Expert and Co-Found of ZSS Skincare Paula Simpson. “Over time, they can overload our eliminative organs shunting toxins to be stored in skin or fat tissue,” she continues.

Supplements + Skin Care

Luckily, there are a few things you can do from both a diet and lifestyle perspective to keep that from happening. “Clear skin starts with rebalancing nutrition and hormonal health and reducing stress in the body that can aggravate the skin,” Simpson explains.

In other words, you are what you eat … which is why ZSS provides a “360-degree” approach to skincare with a dietary supplement plus serum solution for healthy, radiant skin.

“Both the dietary supplements and topical serum contain the carotenoid antioxidant zeaxanthin sourced from paprika peppers,” explains Simpson. “We combined zeaxanthin with complementary naturally-derived ingredients to produce a complete skin nutrition system nourishing the skin from the inside and out.”

Traditional skincare products that are applied topically don’t penetrate far enough to yield the same benefits as this “inside and out” system. While no supplements can make up for a bad diet, supplementing can fill the gaps in an otherwise healthy eating plan. Regular use of the hydrating serum along with the skin-supporting supplements gives you the healthy glowing skin you crave.

Now, about that diet …

Skip the Skin-Stressing Foods

Cut back on sugar – Not only is sugar detrimental to your waistline, it can wreak havoc on your skin as well. Digesting refined sugar leads to a spike in blood sugar levels in the body. High blood sugar levels can cause hormone levels to change, which could result in acne or breakouts.

High sugar diets can also hinder collagen from doing its job, which can accelerate the signs of skin aging.

Pass on Processed Foods – You’ve heard it before — fast food takeout, bags of potato chips, and the like are packed with chemicals, bad fats, and belly-bloating sodium. They aren’t doing your skin any favors either! To keep skin healthy, pass on processed foods and choose whole foods. “The Mediterranean diet includes plenty of fruits, vegetables, whole grains, legumes, monounsaturated fats (MUFAs,) and a healthy ratio of omega-3 to omega-6 polyunsaturated fatty acids (PUFAs,)” says Simpson.

Avoid Excess Alcohol – Sipping on one glass of red wine per day can provide an antioxidant punch against skin-damaging free radicals, but stop after one glass. Alcohol is extremely dehydrating, and an excess causes your body to stop releasing vasopressin, the anti-diuretic hormone. Not only will you end up making extra trips to the ladies room, your skin will become more dry and dull-looking due to dehydration.

Take a booze break and instead reach for mineral water with a side of lemon. The combo will boost hydration and help with detoxification.

Add These Skin-Nourishing Foods

Your body needs certain vitamins and nutrients to maintain healthy skin. According to the American Skin Association, the most important vitamins for healthy skin are: Vitamins A, C, D, and B-vitamins, especially riboflavin (B2,) niacin (B3,) and B6.

Pass the Sweet Potatoes – This Fall staple is full of skin-benefiting antioxidants. One cup of cooked sweet potatoes gives you over 200% of the recommended daily value (DV) of vitamin A, as well more than half of your daily dose of vitamin C to aid in skin healing.

Serve up Salmon – Fatty fish such as wild salmon packs 128% of your DV of vitamin D. You’ll also get more than half of the daily recommendation of niacin, which helps prevent damage to sun-exposed skin, as well as 38% of your B6 needs — all with just a 4-ounce serving!

Eat Your Oatmeal – Cracking and peeling around the lips and mouth could be a sign of a riboflavin (vitamin B2) deficiency. Grab a bowl of oatmeal to get 65% of your DV of riboflavin and the fuel you need to get your day started.

Other Detox-Do’s

Drink More Water

The Institute of Medicine (IOM) recommends about 91 ounces of total water intake for women (20% of which comes from our food,) and around 125 ounces of total water intake per day for men. Aim for 9 cups of total beverages per day (primarily water) along with hydrating foods (like melons and cucumber) for best results.

Get Your Zzzz’s

They don’t call it beauty sleep for nothing! According to the American Academy of Sleep Medicine, sleep (along with nutrition and exercise) is one of the three pillars of a healthy lifestyle. Your body repairs itself during sleep, so it’s critical to get at least eight hours of sleep for the detoxification organs to do their job.

Take a Soak

Epsom salt is a compound made from the minerals magnesium and sulfate, which have a number of health-boosting properties including helping to flush toxins from the body. Add two cups of Epsom salt to a hot bath and soak for at least twelve minutes to reap the benefits.

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Sweat

4 Simple Techniques to Setting Your Final Weight Loss Goal

You won’t get anywhere if you don’t have your final destination in mind. Unless you have a lot of time, you wouldn’t set off on a road trip without a clue as to where you want to go. Weight loss is the same way. If you don’t know what your final weight loss goal is, you may never get there. Here are four simple techniques to setting your final weight loss goal. Some involve the scale and some don’t.

Set a Weight Goal

The most common way to set your final weight loss goal is to pick a number on the scale. Don’t just pick a number randomly, but really give it some thought. If you are years away from high school, picking your high school weight might not be realistic. Ask your doctor what a good weight is for you, use the Weight Watchers calculator and take a look at their recommended weight ranges based on height and age, or select a weight you feel you can easily maintain.

Set a Body Percentage Goal

You may want to avoid setting a number because you are scale averse or because you are focusing more on developing your muscular strength as you lose weight.

Setting a body percentage goal is easy but tracking it is more difficult. WebMD indicates that an adult man is considered healthy when his body fat percentage is between 10 and 25 percent, and a woman should aim for between 18 and 32 percent body fat.

To monitor your body fat, the easiest way is to have a professional use calipers to measure you. Many gyms have people who are trained to measure body fat or you can purchase a set of calipers and do it yourself. There are also scales designed to measure body fat, but they are not always accurate.

Set your body fat percentage based on a range and measure your body fat every two weeks.

Set a Body Mass Index Goal

The body mass index (BMI) chart is the standard that doctors use when deciding whether you are underweight, at a normal weight, overweight, or obese. While some people do not like the chart because it does not take into account athletes with large amounts of muscle, for the average person, it works relatively well.

A normal BMI is between 18.5 and 24.9. Use the BMI calculator at the National Institutes of Health to determine where you are right now. Set your BMI goal and check on your progress using one of the many online calculators.

Set a Clothing Size Goal

Some of you may be scale averse and refuse to use a scale as a way to measure your weight loss progress or set your final goal weight. That’s fine as long as you do have a way to know when you have reached your goal and are satisfied with how you look and feel.

Clothing size is a way to set a final weight loss goal. The key for this technique is to pick a piece of clothing rather than just a size. If you say you are going to lose weight until you can fit into size 8 pants, what size 8 pants are you talking about? Clothing manufacturers do not use the same measurements when determining size, so selecting a particular size is difficult, if not impossible.

Set your final goal as being able to fit into a particular clothing item or two. It may be one you have hanging in your closet from thinner days or one you buy as your goal outfit.

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Wellbeing

Should We Treat the Environmental Crisis as a Mental Health Crisis?

I recently had a session with a client who lives in a remote town with a very small population. She reached out to discuss her marriage and other issues she is struggling with, but by the end of the session we had uncovered something very different and much more poignant. She told me that she feels explosively angry a lot of the time, and described her experience in this small town as “living in a fish bowl”. She expressed feeling a disconnection from the greater world as both healing and frustrating, and every time she reads the paper to stay globally informed her heart breaks, and she cries over what she learns. She then described how she immediately shuts down her response because “it’s so ridiculous to be upset about something so far from her world”.

As an Ecotherapist, my ears immediately perked up, and I knew I was dealing with something well beyond marital problems and issues of stress. This client’s mental health was clearly being affected by the horrors that happen in the world every day, and her inability to legitimize her heartbreak was creating even more suffering.

There are many human beings who are profoundly saddened by the state of our world. Whether it’s the recent bombings in Paris, the devastation of our environment, the pollution in our waters, or the complete demise of whole animal populations, the pain is felt. For others, there is an unidentified dis-ease and a general sense of anxiety that is kept at bay to avoid overwhelm and despair. In truth, we are witnessing the unraveling of climate stability, as well as the ongoing threat to our safety both from the environment and our own species. Whether we know it consciously or unconsciously, we are ill-equipped to deal with the traumas of our time.

In February of 2014, the National Wildlife Federation released a report entitled “The Psychological Effects of Global Warming on the United States: And Why the U.S. Mental Health System is Not Adequately Prepared”. The report stated that 200 million Americans will suffer “serious psychological distress” as a direct result of climate change events. The American Psychological Association also released a report on the interface between Psychology and global climate change which states that “heat, extreme weather events, and increased competition for scarce environmental resources–compounded by preexisting inequalities and disproportionate impacts among groups and nations–will affect interpersonal and intergroup behavior and may result in increased stress and anxiety.”

We know from research that the natural environment can heal what ails us on many levels, but we have yet to comprehend how the demise of that same environment is making us ill. Research supports the claim that a lack of nature correlates with poor mental health, but it seems that the ever-impended environmental crisis affects us just as powerfully. Should we be treating this as a mental health crisis, or can we sustain our mental wellbeing in spite of what is happening all around us?

Pros and Cons

There are several benefits to assessing and treating symptoms that are related to the environmental crisis. Providing a space for discussion about these issues is not only healing for the individual, but it greatly benefits the earth as well. When people feel empowered in their feelings about the environment they are more likely to use those feelings as a motivating force of change. In this case, that can lead to activism and better sustainability in their own lives as they relate to the environment. Addressing issues that surface around the environmental crisis also reduces feelings of despair and hopelessness. Joanna Macy’s book “Active Hope” says that the pain of the world is normal, healthy and widespread. By normalizing and validating feelings around these issues, we give meaning to our emotional responses and generate a deeper sense of connection to the earth and other people sharing in the plight. There really is no downside to treating the environmental crisis as a health crisis. While we don’t want to manufacture symptoms or over-exaggerate a person’s struggle with these issues, it’s essential to always hold in mind that these feelings are possible and very real even if they don’t present as exactly what they are.

Fit or Flop

Treating the environmental crisis as a health crisis is definitely a fit. Although most people may not be associating their mental health issues with the state of the environment, we have to consider that it plays a role. Looking at feelings of grief, anxiety, stress and sadness with a broader lens that includes the ill health of the earth can only benefit both the public and the mental health industry as a whole. Honoring and respecting the difficult emotions a person feels around these issues validates the crisis at hand making it a real issue that cannot be minimized.

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Lifestyle

Gear Up For Winter Cycling

Most people consider cycling a seasonal sport; fun to do during the warmer months, but once the temperatures start to drop they put away their bikes for the year. But you don’t have to stop riding just because winter arrives. In fact, with your bike properly winterized, and the right clothing in your closet, you can continue riding all year long. Here’s what you’ll need to stay warm in the saddle during the colder months.

Start with the Base Layers

As with any outdoor winter activity the key to staying warm starts with good base layers. These are the articles of clothing that sit closest to the skin, and should quickly wick moisture away from the body. This will help to keep you dry, which in turn means you’ll be warmer too. Look for form-fitting base layers made of merino wool, and avoid wearing any cotton clothes. When cotton gets wet and cold, it can lead to trouble.

Add a Fleece Layer

Your next layer of clothing should be a fleece pullover that can provide an extra level of insulation from the cold. It will work in conjunction with your base layers, allowing moisture to escape, but trapping pockets of warm air close to the body. It also has the added benefit of giving you the option to pull it off if you begin to get too hot. Once you start riding your body will no doubt warm up considerably, and you’ll want to have some flexibility out on the road.

Protection From Wind and Snow

Finally, wrap your body in outer layers that offer protection from the wind and snow. A waterproof and wind resistant shell jacket will do the trick, allowing you to stay well protected from the elements, and warm and dry, as you ride.

Keep Your Extremities Warm Too!

In addition to keeping the rest of your body well protected from the cold, you’ll need to keep your hands, feet, and head warm too. That means wearing gloves that are specifically made for the winter (water and windproof) that still allow you to operate your bike’s gears and brakes safely. You’ll also want to wear a wool stocking cap or cycling beanie under your helmet so your head doesn’t get cold. And on days when temperatures are especially low, a balaclava may be in order to help protect your face too.

Footwear can be a bit trickier, as clipless cycling shoes are not often designed for foul weather. Invest in a pair that is a half-size larger than you normally would use so you can wear thicker, warmer socks. You may also need a pair of waterproof cycling overshoes to help keep your feet warm and dry as well, particularly if you ride in wet conditions. And if you don’t happen to use clipless pedals on your bike, any winter shoe paired with warm socks, that sill allows you to pedal properly, will do.

Winterize Your Bike

While cold weather in and of itself isn’t especially bad for your bike, the moisture, snow, grit, and mud that come along with winter can be hard on its drive train. You’ll need to clean the gears and chain frequently if you expect to keep your ride in top condition. Alternatively, you may want to consider switching to a fixed-gear bike for your winter commutes. Those bikes have a single gear, and fewer moving parts, which makes them easier to maintain. Some bikes also have internal gear hubs as well, which keeps those sensitive parts safe from winter grime.

Light Up Your Life

Winter days are short, and darkness comes early. If you want to ride safely during that season, you’ll need lights on both the front and back of your bike. This will keep you more visible and allow you to see obstacles in the road too. Modern cycling lights are small, lightweight, and very bright, which makes them the perfect companion for evening rides at any time of the year.

Don’t Forget Your Tires

Mountain bike tires are well suited for riding in winter conditions, but with their slick, narrow tires, road bikes can be at a disadvantage. You may want to swap out your traditional tires with ones that provide a bit more grip, and no matter which type of bike you ride, reduce the air pressure to provide a better grip on the road. During the winter months, the pavement will often be wet and slick, if not downright icy. That can be a recipe for disaster, so take the necessary steps to avoid a crash.

When properly prepared for winter, you’ll find you can ride outdoors all season long. Just be extra cautious when cycling in extreme weather, avoid icy roads whenever possible, and stay safe by making yourself more visible. Winter cycling can be just as fun and rewarding as any other time of the year, with a few added challenges to keep things interesting.

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Lifestyle

Boy With Rare Disease Lives Out His Military Dream

Trevor Pedersen is only 8 years old, but he knows what he wants to be: a soldier. Now, thanks to the generosity of his uncle’s U.S. Army regiment, he’s living his dream.

The young boy from Heber, Utah, has been obsessed with the Army as long as his family can remember. Unfortunately, Trevor also suffers from a very rare medical condition called primary familial brain calcification (PFBC). The Pedersens spent three years trying to figure out why Trevor was growing weaker, until a doctor finally diagnosed him with PFBC.

The disease causes calcium deposits to grow on the brain, disrupting signals to the body. It keeps parts of his body from functioning properly, meaning Trevor won’t be able to enlist in the military. 

“It’s hard to describe because it is so rare,” Jackie Pedersen, Trevor’s mom, told local news station KSL. “There’s so little known about it. There are only 70 families in the world that are documented right now having it.”

When Trevor’s Uncle Erik found out about the diagnosis, he knew he had to do something for the little soldier. He offered to fly Trevor and his father to Germany, where he was stationed with the U.S. Army. Talk about going above and beyond!

“He couldn’t believe it,” Trevor’s father, Jason Pedersen, told KSL. “He was so happy. It was a moment of pride I’ve never felt before.”

Trevor got to spend three days as a soldier with the 1st Squadron, 2nd Cavalry Regiment. During his time in Germany, Trevor flew in a helicopter, stood in formation with the regiment, and took part in the Cavalry Spur Ride.

The Spur Ride is an arduous 12-mile training exercise, and it’s no small task for even the most elite soldiers. However, Trevor was undaunted by the hike. 

“As we got going, mile one, mile two, his body started to react. His leg started cramping. You could see his footprints dragging into the sand where he was forcing himself to walk,” Jason said. 

With 400 yards to go, Trevor started to cry and broke down. 

“The soldiers behind him would not stop encouraging him,” Jason said. “Right when he was about to give up, he looked over to the hill and at the finish line saw soldiers standing up and cheering Trevor on and chanting his name.”

Thanks to the encouragement of the soldiers, Trevor finished the Spur Ride. For his effort, the regiment awarded Trevor a pair of silver spurs and made him an honorary member of the 2nd Cavalry Regiment. His parents noted that he really learned a lesson in perseverance.

“I was a soldier for the past three days,” Trevor said. “That was cool, probably cooler than anything I’ve done.” 

Trevor and the soldiers taught each other what it truly means to be “Army Strong.”

“I got to see something I would never get to see, and I got to do some things I never thought I would get to do,” Trevor said.