Month: January 2016

Categories
Nosh

Gluten Free Is The KEY For ME

There are so many different “diets” out there that it can often be confusing to know what to do, which to follow, and what to believe. There is vegan, vegetarian, raw, Paleo, the Zone, gluten-free…the list goes on and on and on. Even my new show on ABC, “My Diet is Better Than Yours,” highlights different meal plans and styles of eating.
So which one is right? How do you know which one to start and what to choose?
For me, I don’t follow one set diet or plan, except in one area. I have removed gluten from my diet. Gluten has proven to be the one thing that my body cannot tolerate well. Time and time again, gluten leaves me not only bloated but with a stomach ache. No food is worth feeling pain after eating it.
So what exactly is gluten?
Gluten is a substance present in cereal grains–especially wheat–that is responsible for the elastic texture of the dough. A mixture of two proteins, it causes illness in people with celiac disease. However, even if you are not diagnosed with celiac disease, you may find that you are highly intolerant to gluten. This is the case for me and I believe the case for many other people. Since I don’t tolerate it well, I have decided to remove it from my diet. In my opinion, gluten adds no nutritional value or benefit to me, therefore removal of gluten from my diet was a simple decision.
No gluten equals happy tummy!
The removal of gluten has not been a difficult process for me. There are many options out there now that are geared toward this movement. However, I want to caution you that simply buying a product because it is labeled “gluten-free” does not make it healthy. You still need to do your due diligence and read the label.
Part of removing gluten from your life should lead you to the decision to eat more whole foods and fewer processed foods. A gluten-free label isn’t necessary for a sweet potato because it naturally came from the earth! While gluten is naturally occurring in wheat, barley, and rye, it is also used as a thickening agent in most processed foods, so eating whole fruits and veggies is always a way to avoid the allergen.
This is why I was so compelled to start my own food delivery company. I know the struggle is real for those trying to change their eating habits and wanted to be able to provide people with wholesome, organic, natural food that is gluten-free and non-GMO. PrepT Foods is designed to allow people to eat without the fear of confusion about what they are putting in their bodies.
If you decide to remove gluten from your diet, you may begin to wonder: So what do I eat now?
There are still many delicious foods out there for you to eat, so please don’t get stuck in the cycle of buying every product in the store that says “gluten-free” on it. Chemicals are still chemicals, and processed foods are still bad for you, regardless of the presence or absence of gluten.
Eat smart. Be a label reader. The fewer ingredients the better. The fewer chemicals the better. And if you have trouble pronouncing the bulk of the ingredients listed, it’s best to stay away from that product altogether.
You may know that wheat is the main culprit that contains gluten. Here are some other foods or ingredients to avoid of when trying to eliminate gluten from your diet: barley, bulgur, cereal binding, couscous, durum, einkorn, emmer, filler, farro, graham flour, Kamut, malt, malt extract, malt flavoring, malt syrup, rye, semolina, spelt, triticale, wheat, wheat bran, wheat germ, wheat starch, and oats that are not labeled “gluten-free,” because they may have been contaminated by gluten in the field or in the processing plant.
Remember, there is no right or wrong when it comes to eating, only what makes you feel amazing and fuels you to be the best you possible. And, just so you know, I am human, which means that I don’t stick to this rule 100 percent of the time. I believe in following an 85/15 rule…which means 85 percent of the time I eat healthy and gluten-free, and the other 15 percent I eat fun foods that I love but know aren’t always the best for me.
So should you go gluten-free? I don’t know! Only you can decide that. But for me, removing this inflammatory agent from my diet has led me to have less bloat, better digestion, and more energy.

Categories
Sweat

Top Food & Fitness Trends Of 2016 And How To Make The Most Of Them

Every year, top experts predict some of the hottest trends for the new year, ranging from healthy to worrisome. I’ve hand-selected some of these popular predictions to help you take advantage of the latest and greatest among them in order to reach your wellness goals.

1. Move over, meat!

With the rising cost of animal proteins and the growing attention to how animals are raised, finding ways to enjoy meat in smaller but still satisfying portions is key. Restaurants are predicted to capitalize on this trend with exciting new “hybrid burgers” and more vegetable-rich dishes, and you can do the same in your own kitchen with Meatless Monday or meals that treat meat more as a side dish or garnish.

2. Miniature-size me!

The days of supersizing may be over; 2016 is predicted to be the year of downsized sweet treat “shooters.” This is a great way to satisfy your sweet tooth without being faced with dessert or drinks with as many calories as you need in an entire day.

3. Spice up your life!

Hot sauces are expected to continue to rise in popularity. I love this trend because hot sauce packs a serious punch of flavor in just a few drops, and it keeps flavor high without excess salt, sugar, and processed fats. It’s a great way to wean yourself off of more processed foods without feeling like your food is bland.

4. One man’s trash…

Restaurants all over are expected to step up their food waste game. Considering the mind-boggling statistic that 40 percent of food winds up in landfills and the rising prices of fresh foods as California’s drought worsens, this is definitely something we want to explore. Using often-discarded pieces of veggies or cuts of meat is a great way to lower your grocery bill, make the most out of your purchases, and do something great for the environment as well.

5. Making the convenient choice the health(ier) choice

Some of the biggest names in the food industry are “cleaning up” their menu by removing literally hundreds of artificial ingredients and additives. They still have a long way to go, but this is a big win for families trying desperately to prioritize their health and well-being. Because let’s face it, we all need a break from cooking sometimes, and we shouldn’t have to worry about chemicals in our take-out.

6. Stay on track!

Wearable fitness technology is predicted to be bigger than ever in 2016, and for good reason, too. They’re great for motivation, self-awareness, goal tracking, and accountability; just make sure they don’t start to rule your day. Remember, it’s important to have some quiet downtime, too. I learned that the hard way. We don’t always have to be running a marathon!

7. Strong is the new sexy!

Body weight, strength, and functional training are all predicted to be big in 2016. It’s so refreshing to see a shift in priorities toward actually being strong as opposed to simply looking good in a bathing suit. Plus, this is great news for anyone who is intimidated by gyms or doesn’t have a lot of fancy equipment. It makes fitness more accessible to the average Joe. Just be careful to perfect your form to avoid injury or ineffective movements. When in doubt, seek the help of a personal trainer to at least get you started.

8. Speaking of personal trainers…

It’s probably a good idea to find one you like. We’re all walking around with a ton of muscle imbalances from sitting too much, engaging in repetitive motions, or training using improper form. You’re much more likely to get hurt when you exercise with muscle imbalances, and much less likely to get the desired results. Personal trainers help correct these imbalances, create individualized plans to help you reach your goals in ways that you will enjoy, and keep you motivated when the going gets tough. Make sure to look for trainers with accredited certifications, such as NASM, ACSM, or ACE.

9. We still like to HIIT it hard.

A few years back, high-intensity interval training (HIIT) was the number one fitness trend. It’s all about getting in and out of the workout quickly by pushing your maximum effort. HIIT has fallen in popularity slightly, but it’s absolutely still worth mentioning. We’re all busy people, and it can be tough to find time to work out. When done carefully to avoid injuries, the HIIT paradigm can help you reach your fitness goals without clocking in hours at the gym.

A new year is a great opportunity to start fresh, try something new, and make some of the most current trends work for you and your life. I hope 2016 is a healthy and a happy one for you. Now get out there and make it happen!

Categories
Wellbeing

Love Your Body From The Inside Out

Our culture places a great deal of emphasis on the physical, specifically our bodies. How many weight loss, nutrition, or fitness magazines have you seen? I’m guessing it’s a lot. And while some of these sources can offer valuable insight, they can also make us resent and fault-find our own physiques.

Women in particular are so critical of their bodies. I’ve never met a woman who wasn’t at least a little insecure about her body. We may create faulty “if/then” statements, such as, “If I lose 10 pounds, then I’ll finally feel confident.” I validate the desire to be healthy and fit and to put one’s best self forward, but I also think there’s an even better way be at peace with ourselves unconditionally.

One thing we can practice doing is loving our body “breed.”

It may seem a bit odd to think of yourself as part of a breed, but consider that everyone has different genes, shapes, and structures. Some people have bigger frames or bones, while others are more petite. I’ve exercised regularly my entire life, but I’ve never gotten taller. It may be tempting to dream of a body that’s unattainable for us individually, but by accepting our breed and what we’ve been given, we can love our bodies a little bit more.

Another tip is to view your body as an instrument and not as an ornament.

There seems to be such an obsession with how we look–the mere appearance of our bodies, but there is so much more to it than that! Think about all the incredible things they do for us every day. Even the simple, everyday functions of walking, breathing, and eating are amazing if you stop and think about it. Your body is a miracle capable of providing you with life. We can go our whole lives without really appreciating what they can do for us. So the next time you find yourself regarding your body with a critical eye, stop to consider how good it is to you.

Unsurprisingly, the media can be a major threat to our body image. We are bombarded with images of beautiful, slim women who seem to have it all. But it’s so critical to realize that what we’re viewing is not reality. These individuals have spent hours in hair and makeup, likely work with a personal trainer, are under perfect lighting, and are almost certainly airbrushed (sometimes beyond recognition). You do not have to look like them to be beautiful. In my clinical practice, I’ve observed that even women who have extremely thin bodies are not always happy; those who struggle with eating disorders may have the physique of someone on a magazine cover, but they unfortunately usually loathe their own bodies.

Be wary of the media messages about the ideal body, and push back against them in your own mind.

Finally, I encourage you to focus on your health (instead of obsessing over pounds, inches, and what the scales tell you). Treat your body right by eating nutritious foods, exercising regularly, and getting enough sleep. All of those tried-and-true tips really can go a long way to help you feel good! If you do need to make changes to your body, make sure to do so in a moderate, realistic way, not by starving yourself or obsessing over exercise.

The kinder you are to your body, the kinder it will be to you.

Our bodies can be a serious source of distress, but fortunately they can also be a great source of strength. Continually remind yourself how lucky you are to have it, and how we are constantly exposed to a distorted perception of what the ideal should be, and then find ways to treat it right.

Categories
Sweat

Running Lingo 101: What Did She Say?

Like many other largely established subcultures, we runners have our own language. Bonk. BQ. DOMS. The terminology included in many pre-written workouts is often running-specific and unfamiliar to race novices, but the added slang and “runner lingo” that comes up in everyday running conversation is enough to leave a beginner (or non-runner) utterly confused.
Are you a new runner, or have you recently engaged in a conversation with a runner that left you scratching your head? Here are just a few definitions of common running terms and acronyms to help you make sense of running lingo:
Marathon: 26.2 miles. Runners will give you the side eye if you ever refer to that 5K your cousin ran as a “marathon.”
5K: 3.1 miles
10K: 6.2 miles
Ultra: Any race distance that is longer than a marathon (26.2 miles). Typically ultra races start at the 50K mark (31.07 miles), but other popular distances include the 50 miler, 100K (62.14 miles), and 100-mile races. Yes, people willingly run 100 miles for fun. Some run even further.
BQ: “Boston Qualifier.” Many non-runners don’t realize that in order to officially run the Boston Marathon, you must gain entry by either a charity slot or running a qualifying time at another race. Boston qualifying standards are moderately difficult for the average runner, and thus achieving a “BQ” is a great honor and source of pride (and frustration when you are mere minutes or seconds away) for many. (See the full Boston Qualifying Standard-Times here.)See the full Boston Qualifying Standard-Times here.)
Bandit: A bandit is one who runs an official road race without registering for the event or paying registration fees. Bandits are frequently found at large races that sell out fast and are generally frowned upon by the running community. While banditing may appear innocent at first, a bandit may actually end up taking resources from registered runners–from water to race medals and even the attention of emergency medical staff.
Bonk: Similar to “The Wall” (see below), but a “bonk” can happen at any time, during any race. When an athlete goes from seemingly strong and well trained to an utterly exhausted mess, they have “bonked.” A bonk is often related to poor nutrition and low blood sugar and can sometimes be overcome mid-race with the right snacks and a second wind.
Carb Loading: The act of building up glycogen stores in muscle prior to a big race. Technically carb loading is an intricate process that involves carb depletion followed by a few days of loading, but most runners simply use the excuse of “carb loading” to eat massive quantities of pasta the night before a race.
Clock Time: During a race, the clock starts at the time the official “gun” goes off. Your clock time is the amount of time it took you to finish the race from the moment the race started to the moment you cross the finish line.
Chip Time: Some races are large, and because of the crowds it may take a few minutes or more to cross the start line after the official clock time starts. In many races runners are given a timing chip that attaches to their shoe or race bib. The chip starts the second the runner crosses the starting line, and stops the second the runner crosses the finish line. Chip times are far more accurate to the runner’s actual race time than clock times.
C25K: Acronym for Couch to 5K, a beginner training plan to take non-runners from “the couch” to running their first 5K.
DNF: “Did Not Finish.” This can be due to pulling yourself out of a race or simply not finishing in a designated course time.
DNS: “Did Not Start.” If you registered for a race, but for whatever reason didn’t show up to the start line, then you are a “DNS.”
DOMS: Acronym for “Delayed Onset Muscle Soreness.” DOMS is what happens when you run 20+ miles one day then can’t walk up–or worse, down–the stairs the next day. There are many theories about this, but scientists are still baffled by exactly what causes DOMS. Most runners have a sadistic love/hate relationship with DOMS.
Dreadmill: Derogatory term for a treadmill. (The treadmill is not that bad, you guys…)
Gait: Simply put, running gait is the manner in which a person runs. Many runners will have their gait analyzed by a professional to help them determine any biomechanical deficiencies that can be corrected by running shoes or even physically changing running form.
Garmin: A GPS watch designed to keep track of overall pace, distance, split time, etc. There are many brands of GPS watches, but Garmin tends to be the most recognized and therefore most used name (even if your watch isn’t made by Garmin).
LSD: Acronym for “Long Slow Distance.” LSD is a long-distance training run that is performed at a pace significantly slower than expected race pace. Typically, an LSD is programmed once a week into a race training plan, both to train your muscles to cover the distance and to train the body to effectively utilize varying fuel sources (stored fats, muscle glycogen, etc.)
Negative Splits: This refers to running the second half of a race or a training run faster than you ran the first half.
PR: Short for “personal record.” This can be both in distance (farthest ever run) and time (fastest ever run for a specified distance).
Runner’s High: The coveted euphoria that stems from a particularly good–or even sometimes bad–run. Scientifically speaking, a runner’s high stems from the secretion of norepinephrine, dopamine, serotonin, and arguably endorphins, all of which can have a positive effect on mood. Realistically speaking, a good runner’s high is worth a thousand bad runs and might be one of the main culprits for the addiction to this sport.
Speed Intervals/Speed Work: Also referred to as “repeats” or a “track workout,” speed intervals are short bursts of fast running, usually done on a 400-meter track. A speed interval workout will traditionally prescribe a certain number of various distance sprints or hard runs–such as 200 meters, 400 meters, 800 meters, and sometimes even 1,600 meters–with walking or slow jogging recovery intervals.
Tempo Run: A tempo run is typically run at your 10K race pace, or about 80-85 percent of your maximum heart rate. Unlike speed intervals, a tempo run is typically sustained for a longer period of time or distance, usually around 20-30 minutes or a specified number of miles. Tempo runs should be performed at a challenging yet manageable pace. The goals of a tempo run are to help develop and increase your anaerobic or lactate threshold and to increase speed.
The Wall: A not-so-magical place that typically exists between mile 19 and 26 of a marathon. You’ll be running along, feeling on top of the world, when bam! a switch is thrown. Everything hurts, you feel physically and emotionally drained, and for a few minutes, you wonder why on earth you decided running a marathon would be a good idea. There might even be tears. You have hit “the wall.”
Again, these are just a few of the commonly used terms in the running community. Next time you hear something that sounds unfamiliar, don’t be afraid to ask! If there is one thing runners love almost as much as running, it’s talking about running!

Categories
Sweat

How I Survived A Seven-Day Juice Cleanse

I didn’t plan to start my juice cleanse on December 29. It just kind of happened. I was planning to start on January 1 like a normal person. But when our New Year’s Eve plans got canceled, and I was already halfway through the day on just juice, I decided to go for it and start early.

Why Juice Cleanse?

This wasn’t my first juice cleanse but it was my longest. I completed my first juice cleanse in January 2012. After spending the previous two years with zero energy and in constant pain from fibromyalgia, I was finally ready to do anything. And after seeing the documentary Fat, Sick & Nearly Dead, I knew juicing was worth a shot. In the documentary, Joe Cross juices for 60 days straight. His results were amazing. Not only did he lose 60 pounds, but he was able to reverse the symptoms of his autoimmune disease.

I decided if juicing could help him do that, then it could help me, too. It might not completely heal me, but it might leave me feeling better. And, if nothing else, my diet could certainly use some improvement. In the end, I put together a plan based on those found at Joe’s website. I juiced for five days, followed by five days of only eating and drinking fruits and vegetables. It wasn’t an instant fix, but my energy improved within just a few days, and a few months later I had practically recovered.

So, Why Do It Again?

For a year or so after my first cleanse I ate an extremely healthy diet. Over the four years since that first juice cleanse I continued to juice almost daily. I also attempted a few short juice cleanses, but I rarely completed them. Most of the time I felt like I was doing well enough that it wasn’t necessary. However, this last year has been different.

I have continued to avoid gluten and dairy, but in the last year or so I’ve been eating fewer and fewer fruits and vegetables and more and more meat. I’ve also been eating a lot more processed foods and eating out way too much. So my goals this time were to retrain my taste buds to love plant-based foods again, get back to juicing on a daily basis, and just start eating better.

The Experience

Looking back at my first juice fast I can remember how strong the cravings were and how hard it was. By the fifth day, all I really wanted was a celery stick–just anything that I could bite into. I didn’t really have that problem this time. However, I did change things up a bit.

Instead of strictly juicing for seven days, this time I allowed myself one smoothie each day. These were still juice-based but with some whole fruit and/or veggies combined. Sometimes it was nothing more than adding a banana to my orange-pineapple-cranberry juice, while another day I picked up a smoothie from my local juice bar that was packed with a little bit of everything. Adding in the smoothies gave me more substance and helped reduce the cravings.

I was much more prepared this time, because:

1. I knew what to expect. The first time I had no idea what to expect in regards to how I would feel during the juice cleanse.

2. I knew how to juice. Last time I actually borrowed my mom’s juicer the day before I started the juice cleanse, and that was the first time I juiced.

3. I knew where to shop. The first time I did a juice cleanse I started on January 2. I didn’t have the produce ahead of time and went out to buy it on January 1. Not much is open on New Year’s Day, and I ended up paying significantly higher prices.

Despite being much better prepared this time around, there were still issues. The first two days on the juice fast I didn’t drink enough juice. Ideally, you should drink a minimum of four 16-20 ounce juices each day. The number should really be more like five or six juices each day. That left me hungrier than I should have been and may have slowed down possible improvements.

The Day-Three Cravings

On day three I had massive cravings, and I almost gave into them. I just wanted meat and food in general. I didn’t want to juice. I had to remind myself why I was doing it and more importantly, how mad at myself I’d be if I just gave up at that point. My goal was seven days, and I was going to reach that goal.

It really didn’t help that day three fell on New Year’s Eve. Although our original plans had gotten canceled there was a part of me that wanted to just chuck the previous two days and say I’d start again tomorrow. However, I knew I’d already made it to the worst day. Why would I want to hit it again? Also, if I chucked the progress I’d made and went out to party, it would have been even harder the second time around.

Day three is typically the day that most people go through detox when juicing. It’s the day of headaches (and I did have a mild one), mood swings (and I had them), and for some people even nausea and worse. Luckily, I’ve not had really bad side effects from any of the juice cleanses I’ve completed. I think that this time it helped that my diet has been pretty clean the last few years. I don’t drink a ton of caffeine or eat a lot of processed foods. While I’ve allowed more of the latter into my diet in the last year, it’s still a relatively low amount. So, all in all, “detox day” wasn’t too bad.

The Day-Four Energy Boost

On the fourth day of juicing, I woke up with a massive amount of energy. I started my new year off right by jumping on the treadmill and doing a 30-minute run/walk workout. Then, after making my juice for the day, I decided that I needed to clean the kitchen. I don’t mean just clean up after juicing, but clean the kitchen in a way that my husband only sees me do when I’m angry about something. Now that’s an energy boost!

Putting My Resolve To The Test

On day five I managed to attend two social gatherings without giving into cravings. I really didn’t even crave any of the food that I saw. We attended one party where I knew there would be a lot of good food. Instead of risking being hungry, I just took a juice with me to sip throughout the evening. This worked great, and the juice lasted until about the time we were ready to leave. We went from there to another gathering. Not knowing how late we’d be out, I decided to take another juice with me. As we walked out the door, my husband tried my juice and loved it. It turned out to be one of my new favorites as well.

Pear Pie Juice

1 medium sweet potato

1 pear

1 apple

1 piece of ginger (about the size of the end of your thumb)

1 piece of turmeric (about the size of the end of your pinky)

*Juice all items and enjoy. You might even want to top it with a sprinkle of cinnamon.

I finished out the full seven days of juicing without any issues and with no major cravings, other than day three. I have no idea how long I could have kept going, but I felt like I could have continued with only juicing/smoothies indefinitely. However, on the eighth day, I returned to eating. My plan at this point is to continue eating a vegan, grain-free diet for at least another week before I start adding in other food groups to see what foods my stomach tolerates well and which ones it doesn’t.

Categories
Sweat

Adopting The Stick-To-It Diet Spirit

Whether you’ve been overweight your whole life or just recently, losing weight can be frustrating. One of the more frustrating aspects of dieting is finding that “stick-to-it” mentality that you need to succeed. As someone who has tried more diets than I can count, I know firsthand the importance of learning how to stick to your diet. Here are some of my best tips for sticking to your diet and not giving up.

Before I share my tips with you, I want to encourage you. It is perfectly normal to find it hard to stick to a diet.

Why?

A weight loss diet is something new and different than you have done before and is often hard to follow. When you decide to lose weight you are committing to eating differently from many of your friends. You may feel deprived of your favorite foods and see slow progress on the scale. It’s no wonder you have a recipe for giving up.

That being said, if you don’t stick to your diet you will never reach your goal. So don’t give up on yourself; take advantage of these tips to help you develop a stick-to-it attitude.

1. Weight Loss Doesn’t Happen Fast

When I was on the Dr. Oz show several years ago he asked me what advice I had for women who needed to lose weight after pregnancy. I told him, “They need to have patience and perseverance.”

It’s the same thing with sticking to your diet. You didn’t gain the weight overnight and you won’t lose it overnight either. You have to have patience with the process and the perseverance not to give up no matter what.

2. Try On Smaller Clothes

If you find yourself faltering and cheating on your diet, pull out some clothing items from your closet that used to fit but are currently too small. Try them on. Look at yourself in the mirror. Remind yourself that fitting into smaller clothing sizes is one of your goals.

If you don’t have any smaller clothing items in your closet, try on the next smaller size jeans at a store and assess how much more weight you need to lose to make them fit. Sometimes this can be very motivating and help you stick to your diet.

3. Have An Eating And Exercise Schedule

Although it is fun to be spontaneous, spontaneity can lead to problems with your diet. Stick to a schedule of eating and exercising at certain times and days of the week. When you schedule your meals and plan them carefully, you will find it easier to eat a well-balanced diet that has the right number of calories.

4. Don’t Expect Perfection

You may be the type of person who wants everything to be just right. While that is a noble goal, it can cause problems with your diet. Let go of perfectionism in eating and be satisfied with making good choices 80 to 90 percent of the time.

When you let the perfectionism go, you will be more forgiving of eating mistakes and less likely to just give up after a day or two of poor choices.

5. Know What Hunger Feels Like

In today’s culture of 24-hour food, it can be difficult to truly identify hunger. Teach yourself what hunger feels like to you by allowing several hours to pass between meals instead of snacking continuously. Sometimes you might find it hard to stick to your diet because you are eating too frequently and not waiting until you are slightly hungry.

Categories
Wellbeing

5 Natural Needs You Might Be Missing

As most of us know, our health and well-being go well beyond the body, but it’s part of the human condition to focus on what we can see, and neglect what lurks beneath the surface. As a culture, we address our symptoms of ill health from a Western perspective by rushing to the doctor when we start to feel bad. While it’s always good to check with a physician about changes in your health, it’s also important to pay attention to any underlying causes that might be contributing to the problem. When we can consider the body to be a messenger of information about the state of our overall well-being, and not a well-oiled machine that breaks down every once in a while, we can take a more holistic view of our health.

As a therapist, I’m trained to look beneath the surface. While I always consider the presenting problem, my ears are listening for something more than what is being said. We call this a meta-communication because it’s information that comes from a more unconscious or subconscious place.

When I hear that someone is feeling depressed, unmotivated, anxious, or just “off,” I will always consider a deeper influence beyond the obvious. We are much more than the sum of our parts and have many internal needs that stay hidden from view. When these needs go unmet for too long they become bigger and are eventually impossible to ignore. These unmet needs manifest in physical symptoms, which is a sign that something needs to shift.

As a culture, we are quick to attribute many of our health issues to stress, poor diet, lack of exercise, or a past life challenge. We focus on the explicit factors and forget about the implicit catalysts that might be contributing. More often than not, these underlying needs are suffering from deprivation and neglect because we value other aspects of our health more and because we are taught that fixing the physical will resolve everything.

Working out regularly helps with mood, but it won’t solve the problem of your sexless marriage. Eating well will help you feel stronger and more alert, but it won’t heal the pain of isolation. Natural human needs must be nurtured and fed in the same way your muscles and brain need nourishment.

Each of us has different needs, and the depth of need varies from person to person. However, there are five basic needs that most of us neglect either because we’re too busy or it’s too hard.

Solidarity

Feeling a sense of unity and sharing a common interest with other like-minded people is essential to your health and well-being. Having a sense of belonging and actively participating in a cause or joining others around a shared value generates a sense of purpose and meaning in one’s life. Without solidarity, we feel alienated, purposeless, and eventually uninspired. Take part in a cause that’s close to your heart by joining a group, becoming an activist, or simply sharing an experience with others who believe in the same thing.

Laughter

Research has shown that laughter is good for your health. We all have a good chuckle here and there, but laughing should become part of your regular health regimen. Laughter encourages relaxation by releasing chemicals in the brain that produce a feeling of well-being. Laughter also reduces anxiety, tension, and depression, and it has been shown to mitigate serious diseases such as hypertension, heart disease, and diabetes. Make laughing part of your regular routine like taking your vitamins or going to the gym. Swap out one day of exercise for a visit to a comedy club, or make watching a funny movie something more than an excuse not to do something more productive.

Creativity

Whether you consider yourself to be a creative person or not, having some artistic outlet is essential for your well-being. We all have a deep need to express ourselves, and doing that verbally is not always possible. Many people suffer silently because they think the only way to share their experience or feelings is through talking, but doing the simplest creative project can shift mood and self-perception greatly. The creative process can also generate great insight into areas of the psyche that may not be reachable otherwise. A simple sketch, collage, or even coloring in a coloring book can be fulfilling.

Connection

One of the most profound needs we have as human beings is connection. We are wired to be in relationship to others, and without that sense of connection we suffer. Feeling disconnected is one of the most common causes of depression and anxiety, but its role is often overlooked. Connection is personal, and it doesn’t have to be with other people. You can connect to a pet, nature, a character in a book, or through music. Feeling connected is having a sense that you’re not alone, and there is something beyond yourself worth looking toward. Try adding one form of connection to your routine and notice the shift in how you feel.

Nature

We all have natural human needs that involve the basics of getting some sun on our skin, breathing fresh air, and seeing the sky on a daily basis. There are so many days that we never go outside, or we can go months without stepping foot into a natural environment. Being in nature has been shown to reduce stress, calm the mind, lift the spirit, and heal trauma. Making time for a natural experience should be a common prescription from every doctor, and we are getting close to that being a reality. Get outside in some form every day because your health depends on it.

Categories
Wellbeing

Advice For The Overthinker: Just Go With It

“You think too much.” This line would definitely make the short list of things people tell me most commonly. I’m a teensy bit cerebral.

If they issued PhDs in Overthinking, I’d have earned mine a long time ago. If analyzing were an Olympic sport, I’d be a gold medalist. And if my mind were a game, it’d look like Twister crossed with chess and ping pong.

I’m a teensy bit cerebral, which is great for solving problems and critical thinking on the job, but not so great when it comes to engaging in everyday life. “Cerebral” can teeter on “neurotic” and “high-strung” in a hurry.

I still think a lot. But a few years ago I committed to embracing spontaneity, insecurity, change, and the unknown–which has helped me lose a lot of the anxiety associated with overthinking.

Here are some important things to remember before you finally forget the 15,000 variables and just go with it.

Every decision will have its flaws.

We have a tendency to think that there is a perfect decision out there for us to find–and if we ruminate enough, we’ll locate it. If you can’t decide on a grad program or a car to buy, and you’ve been thinking it over for weeks, trust me: You’re in too deep mentally.

Overthinking a decision usually has more to do with your insecurity about stepping out into the unknown than reaching the best possible decision. You can think of all the potential flaws–the car doesn’t get enough gas mileage, the grad program is pricey, etc.–but at the end of the day, life is full of flaws and imperfection. Committing to a decision and trusting that you can handle whatever comes next is better than paralyzing yourself in the middle of a million reasons it may not be the right choice.

Go with the flow and the flaws.

Every plan will have its bumps.

Overplanning is a cousin of overthinking. But when is the last time you executed a step-by-step plan exactly as you mapped it out beforehand? That’s right. Never.

If you plan everything, you’ll wind up thinking there is a “right” way for the baby shower to go. Or you’ll be furious when the house isn’t built on the exact schedule you originally stated. But this just leads to anxiety and rigidness. Sometimes the best moments happen in the midst of unexpected circumstances when you can just relax and make gut decisions right there in the moment.

Follow your plans and intuition.

Every person is not upset with you.

Overthinkers are marvelous at creating imaginary little scenarios that are not 100 percent true. Maybe they send an email to their boss (which perhaps sounds a little short in retrospect) and there’s been no response for two and a half hours. To an overthinker, the boss is clearly upset. Daily interactions become a series of mental minefields.

Men and women interact all day, every day, rubbing each other the wrong way sometimes, before letting it roll off their backs 9 times out of 10. For the most part, people do not walk around pissed off at everyone in their lives. If you believe a coworker’s or friend’s opinion of you hinges on every interaction you have with them, you will never feel settled operating in the world. And you’re placing too much importance on your role in everything.

Let it go when you’ll never know.

You never have the whole story.

My dear overthinker… The reason we analyze is because we are constantly processing information. We always have bits of evidence that we are attempting to assemble into a larger picture. The problem is, life’s puzzles are always missing pieces.

We have a series of texts or interactions that we can take at face value, but we don’t know a person’s underlying intentions. We know the circumstances of the present, but we don’t know what they’ll be in the future. We know how a plan should be executed, but we don’t know if a problem will pop up or someone will ask for a change.

Forget overthinking, and start favoring action over analysis.

If you feel mostly confident in your decision, make it right then.

If there’s no new information, don’t think about the situation–get on with your day.

Make your plans in pencil, not permanent marker, and move ahead.

Get comfortable with insecurity. Once you do, you’ll lose the anxiety, save time, and feel more confident knowing you can just go with it.

Categories
Sweat

5 Products To Keep You On Your Feet When Blazing The Snowy Streets

With the right clothing, running outside during the winter can be just a fun as any other time of the year. But when snow and ice start to cover your running route, it isn’t staying warm that you’ll be thinking about. Instead, you’ll be looking for ways to stay on your feet, as the slick surfaces can sometimes be treacherous. If you continue to run outside during the colder months, these five products will help you keep upright and moving, even when conditions take a turn for the worse.

Icebug Running Shoes

During the winter, there may be times when your usual running shoes aren’t well suited for the snow- and ice-covered surfaces that you might encounter while out on the road. That’s when a pair of shoes from the Swedish company Icebug will come in handy. Icebug footwear includes all of the features you’d expect from any good pair of running shoes, including water-resistant fabrics, lightweight design, and a comfortable fit. But what sets these shoes apart is the embedded lugs (or in some cases spikes) in the soles that are specifically designed to provide a grip on slick surfaces. (Prices vary)

Yaktrax Run

For about $40 you can quickly and easily convert just about any pair of road running shoes into all-terrain footwear. Yaktrax are made of steel coils with a set of straps that when attached to your shoes provide them with extra traction on mud, snow, slush, and ice. They are extremely lightweight, designed for use in an urban environment, and can transition to and from pavement without missing a beat. They also come off the shoe just as easily as they go on, which makes them a good option for running in places where weather conditions change regularly. (Price: $39.95)

Kahtoola MICROspikes

For a little extra traction on slick surfaces invest in a set of MICROspikes from Kahtoola, a company that is best known for making snowshoes. Much like Yaktrax, this product slips over your existing running shoes, giving them a bit more grip on snow and ice. But whereas Yaktrax are built to transition to and from paved surfaces, MICROspikes are most at home on the trail. The stainless steel teeth provide a surprising amount of confidence for your winter off-road adventures, allowing trail runners to continue their outdoor workouts no matter what kind of conditions they’re facing. (Price: $59.95)

IceSpikes

Perhaps the most cost-effective way to add extra traction to your running shoes is to install a set of IceSpikes. These do-it-yourself kits allow you to add a set of lugs to the bottom of any shoe, giving them extra grip on snow and ice. IceSpikes have the added benefit of being completely unobtrusive, allowing you to run without really even knowing that they are there. They are lightweight and have minimal impact on the balance of the shoe too, meaning you won’t have to alter your running style or gait to compensate for additional bulk on your feet. They’re also a relative bargain, making them a good choice for the cost-conscious runner. (Price: $29.99)

Sugoi RS Winter Sock

Warm feet are happy feet, particularly in the winter. A good pair of socks goes a long way to keeping your feet comfortable on a cold-weather run, which in turn provides better balance and stability. If your feet get cold, they’ll also get a little numb, which can certainly have an impact on your balance. Sugoi’s RS Winter Sock was specifically made for running in cold weather and features breathable, moisture-wicking fabrics, thicker materials for added warmth, and an extended length to protect the ankle and lower calf. Too often, socks become an afterthought for runners, but they can have positive effects on your performance while keeping your feet more comfortable as well. (Price: $20)

It is important to point out that it is still possible to take a nasty tumble on a slick surface even when using one of these products. If you’re going to run outside in the winter, remember to take your time and be extra cautious. A winter run can be highly rewarding, but slipping or falling can cause injuries. Be careful on the road or trail, and enjoy the season to the fullest.

Categories
Nosh

I Went Two Months Without Sugar, And This Is What Happened

Sugar has become a dirty word. Once a term of endearment, evocative of all things sweet and nice, it has now become the curse word of the health and fitness industry.

It’s no secret that Americans, on average, are consuming way too much of it, with intakes weighing in at a whopping 130 pounds each year. (If you’re having trouble wrapping your head around that number, imagine downing a five-pound bag of sugar every two weeks.) Sugar tops the list of inflammatory foods, which can drive conditions like heart disease, diabetes, and vascular dementia. It may exacerbate depression and anxiety, and more anecdotally has been negatively linked to energy levels and acne. Some go so far as to deem it an addictive poison, capable of altering hormones and ultimately driving obesity.

Cue thousands of people calling it quits on the sweet stuff and shouting from the rooftops how their lives have been transformed, seemingly overnight.

Now, I have a habit of instantly dismissing anything that skyrockets into trendiness the way that sugar “detoxes” have, but color me curious because this registered dietitian right here also happens to have a serious sweet tooth. I fill my day with nutritious foods and genuinely love every bite, but when I do have dessert, I have dessert. Go big or go home has been my general approach in the past. Could my after-dinner sugar habit be the one thing holding me back? What would my life be like without sugar?

So in June 2015 I conducted an experiment in which I was the guinea pig: I stopped eating sugar. In all forms. Cold turkey. For two months. (You can read more about why I wanted to do this “sugar reset” and how I designed it over on my blog.)

And I emerged a totally new person, invigorated with a zeal for life like I had never felt before! It changed my life! All of my troubles were gone!

Okay, so eliminating sugar from my diet wasn’t quite as revolutionary as all that. I didn’t feel shaky, foggy, or lethargic coming “off” it. I didn’t magically start dropping weight or feel less bloated. My skin issues didn’t change a bit. My energy levels throughout the day weren’t dramatically affected.

Here’s what did happen:

– I stopped craving sweets. I honestly, genuinely did not miss sugar-laden foods at all. Even when I “ended” the experiment at eight weeks, I had no real desire to intentionally bring sugar back in; I simply no longer went out of my way to avoid it.

– I really started to appreciate the nuanced, earthy flavors of foods that hadn’t been enhanced by any sweeteners. I fell in love with these overnight oats, which before the reset I would have dismissed as bland. And a single square of unsweetened chocolate spread with all-natural peanut butter? Total party in my mouth.

– I woke up most mornings feeling more rested than usual, and my dreams were, overall, much tamer. (I have super bizarre dreams.)

– I never got “hangry” like I used to. I was very in tune with my hunger, but even when I went a little too long between meals, I never seemed to get irritable or emotionally volatile as a result of it.

– I stopped feeling “munchy” after dinner. I used to always want to curl up with a little something with my evening movie, but after the first few weeks I was able to effortlessly distinguish between this desire to eat and physical hunger.

– Even now, months after reintroducing sugar into my diet, I prefer my foods to be less sweet than I did before.

Sounds amazing, right? Only, I stopped eating at restaurants. Most packaged foods, even otherwise healthy ones, were out. No matter how nonchalant I tried to be, the experiment isolated me from others. Food should enrich our lives, not define it, and I found that both relying on sugar too much and quitting it completely result in the latter.

My experiment was indeed eye-opening, but now, months later, I understand that at its core, it wasn’t about sugar at all. I crave sweetness in moments when I’m least in sync with my body. I turn to sugar because it’s easy. I choose it because it’s always there. “Quitting” sugar was a Band-Aid fix at best, but the real work of tuning into and respecting my body’s cues is ongoing.

My advice? Forget the sugar detoxes. Instead, make honest but nonjudgmental observations about your choices. When do you turn to sugar for pure enjoyment, and when is it simply the easy, don’t-have-to-think-at-the-end-of-a-long-day choice? What void is sugar filling in your life? When do you eat it out of hunger, and when is it out of habit?

Life is too short to eat without intention. This year, I plan to make every bite count.