Month: April 2016

Categories
Sweat

You Deserve A Fitness Break—How To Take Time Off And Stay On Track

We all know the McDonald’s jingle “you deserve a break today.” There are definitely times along your fitness journey when you need both a mental and physical break. The only problem is that if you aren’t careful, your break today can turn into a break this entire year.
The same way a bad habit can be broken in 21 days, a good habit can also be broken if there is too much time spent repeating poor behavior. Activity fuels more activity, and unfortunately, laziness fuels laziness. This doesn’t mean you can’t have a lazy day, but it does mean you need to put some rules in place to prevent a downward spiral once you get a taste for the lazies.

1. Plan your time off.

If you allow your emotions or body to tell you when to take time off, you are doomed to fail. If you listen to your body, you’ll end up on the couch eating bonbons every night. Our body loves food and sleep. But if you’re like me and you want to look and feel great, you will need to remain in complete control.
If you are very purposeful about your fitness breaks you can enjoy your time off while still remaining in control. By scheduling days off, vacations, and downtime, you can enjoy relaxing days without guilt because it’s all part of your plan. You know exactly when you are going to take time off, and you have a plan already in place to return to your fitness routine.
Another reason to schedule time off is that there are some days your body really needs rest and there are other days it does not. By scheduling days off, you can be sure to maintain more balance.
You can also plan intense workouts before your day of rest to make the most of your downtime and maximize healing. In addition, you may even notice you actually work harder the day before your “fitcation,” simply because you know you will get a rest the next day.

2. Set some boundaries for your time off.

If you have been busting it in the gym to lose weight, you will want to set some solid boundaries for the days you are taking off so you don’t erase all your hard work. For instance, you may plan one cheat meal a day (instead of three). Your boundaries may be the types of foods you eat or portion sizes.
Other boundaries may include a predetermined amount of time you decide to take off, setting guidelines for the maximum number of days in a row you will allow yourself to go without exercising. Setting boundaries is an excellent way to hold yourself accountable while still enjoying a break from your normal routine.

3. Trade your activity.

Another way to protect your investment is not to skip exercise altogether but do something different, easy, and fun.
Instead of completely taking off from the gym, you may want to trade your normal intense one-hour workout for a light walk on the beach with your sweetheart or choose an activity on your day off that keeps you on your feet, like playing goony golf.
If you are used to lifting weights, try a relaxing yoga class instead. Taking off from your fitness routine may not mean taking off period.
Another way you can mix things up is taking a break from the actual length of time you normally invest in fitness. Instead of a 90-minute workout, do a quick 10-minute high intensity interval training (HIIT) workout. A short workout will still give you the feeling of taking off without the guilt of skipping altogether.

4. Plan your comeback.

One problem with taking a break is that our bodies might like the break a little too much. So it’s important that you plan the exact date and time you will return to normal. Better yet, you should return to a very clear fitness plan—complete with an exercise routine, meal plan, and a fresh set of goals.
The more you have planned for your return, the more you can plan on success.

5. Have a backup plan.

As you have probably experienced yourself, our lives can be a complete mess when we return after a vacation or taking time off. I often say I need a vacation from my vacation just to recuperate from being out of town or to be able to survive my return to who-knows-what.
As we come back to a pile of work on our desks and feeling like we have a lot of making up to do, it’s easy to justify putting off our workout just a little longer. This can be a dangerous excuse. It may be a good excuse, but it’s an excuse you don’t have to use.
Be prepared in advance for distractions, excuses, and extra work. If you miss your first day back, have a backup plan to ensure your one missed workout doesn’t turn into a couple of weeks of you playing catch-up at work—and getting behind at the gym.
Taking time off from the gym won’t kill you. As a matter of fact, it can actually help you come back stronger, refreshed, and even more focused than before—as long as you stick to your plan. If not, your “I deserve a break today” could turn into a “Super Size Me” mistake.

Categories
Wellbeing

10 Ways To Mindfully Engage In Your Daily Life

Mindfulness is the idea that you spend as much time as possible living in the now. You’re not chewing on thoughts from the past and you’re not obsessed with planning for the future. Life can only truly be lived in the present moment because you can’t change the past and you can’t predict what will happen in the future.
However, it’s sometimes difficult to live in the present because the mind is a powerful machine that naturally wants to think. By building awareness of the present moment through your daily activities, you can begin to expand the amount of time spent enjoying this moment.

1. Morning Meditation

Each morning set your alarm to wake you up for a short morning meditation. Sit up on a pillow, allow the knees to drop below the hips, and begin to follow your breath. When you get carried away by your thoughts, just notice and come back to the breath. Repeat this practice over and over again. If you like, add a short meditation at the end of the day as well.

2. Walking Meditation

Add mindfulness to the middle of the work day with a short walking meditation. Inhale on one step and exhale on the next. Feel the ground beneath. Soften your entire body, including your jaw, forehead, and shoulders. Notice everything you can about the world around you, including sights, sounds, and smells.

3. Listen Well

When you’re having a conversation, listen intently to what the person you’re talking to is saying. Notice those moments when you’re preparing your response instead of truly listening. Try your very best to stay present with the person you’re talking to; you’ll notice it often means listening more and talking less.

4. Practice Detachment

One reason why we constantly get caught up in the daily cycle of thoughts is because we attach ideas to our thoughts.
Say, for example, you’re running down the road and someone blocks your side of the walkway. Not only do you feel anger, you run through a world of thoughts about what a selfish person the walkway blocker is. Then you get mad at yourself for being so bothered. By dinnertime you’re telling your partner as you continue to chew on the thought. Using detachment, you’re able to mindfully notice the emotion of anger that comes up in the present moment and then let it go.

5. Chew Slowly

When you’re eating a meal, chew slowly and truly taste the food that you’re eating. Take your time noticing its texture and smell. Swallow completely before taking another bite. And for bonus points, put your fork down between bites.

6. Practice Yoga

Yoga (especially in its slower forms) allows you to spend more time in the present moment. It’s less about the poses and more about following your breath as you align breath to movement. Once your breath is obscured, you know you’ve gone too far and need to ease up a bit.

7. Try Pranayama

Pranayama—or breath work—slows down the nervous system dramatically. Start and end your day with deep-breathing techniques. Three-part breathing is a great introduction to deep breathing. Begin by breathing into the belly and then allowing the breath to expand to the ribs and chest. Slowly exhale the breath and continue the process for five minutes.

8. Avoid Multi-Tasking

Multi-tasking is the enemy of living mindfully because it scatters the thoughts. Focus on one task at a time. If you get overwhelmed by the number of tasks that you need to accomplish, start your day by making a list and then checking tasks off as you go.

9. Sing Along

Music has an amazing ability to bring us into the present moment. When you feel like your mind is beginning to jump from thought to thought, take a few minutes to pull away and turn on your favorite tune. If you’re really feeling stressed, feel free to dance around the room as well.

10. Write It Down

Sometimes your thoughts can be overwhelming and focusing can seem difficult. This is a good opportunity to consider brain dumping, or dumping your thoughts onto a sheet of paper. Reducing the heaviness of your thoughts can bring you back into the present moment.
Mindfulness doesn’t happen overnight. In fact, it’s a lifelong endeavor that requires everyday practice. But there’s no greater benefit than the ability to live and enjoy your life in the present moment.

Categories
Sweat

Healing: Hot And Cold

Have you ever been in bad pain, with an ice pack in one hand and a heat pack in the other, trying to figure out which one to use? Often it seems as though everyone has different opinions and reasons for their recommendations, leaving you ready to throw both in the garbage. Well, the quick answer is that ice is for injuries, and heat is for muscles. But it’s a bit more complicated than that. Here’s the lowdown on the proper therapy for your issue so you can get your body better, quicker.

Ice therapy, also known as cryotherapy, is mostly used for acute (immediate) injuries. Acute injuries are short-term injuries with damaged tissues that are inflamed, hot, and swollen. Icing is not only a drug-free, mild way of dulling the pain of the inflammation, but it also helps to remove fluids from the site, allowing the injury to heal more quickly.

Here are some common acute injuries that you should use ice with:

  • Ankle sprain
  • Knee sprain
  • Muscle or joint sprain
  • Red, hot, or swollen body parts

When you ice, it’s important to make sure the ice source stays consistently cold. Ice packs, frozen produce, and frozen veggies tend to thaw as they stay on your skin, thus rendering themselves ineffective. The best thing to do is to put ice into a Ziplock storage bag and place it directly on the inflamed area for 15–20 minutes. It’ll feel pretty cold at first (especially if the area is really inflamed) but will quickly numb and feel better.

Heat therapy, also known as thermotherapy, is for the treatment of sore muscles, chronic pain, and stress. It’s for taking the edge off the pain of muscle spasms and trigger points, or conditions that they affect, like back pain and neck pain. It’s also good for soothing your nervous system and helping you manage stress; it can even help your muscles loosen up before you work out or stretch!

Basically, heat therapy does the opposite of what cold therapy does. Cold therapy constricts blood vessels, whereas heat allows your blood vessels to expand and your muscles to relax. Like cold therapy, it also can help you with pain by stimulating circulation and making your tissue more elastic.

Some common chronic conditions that you should use ice with are:

  • Muscle pain or soreness
  • Stiff joints
  • Arthritis
  • Old/recurring injuries

To give your muscles some heat you can use a hot, wet towel or heating pad/pack. Sometimes a hot bath or shower can do the trick as well!

So if you ice injuries and heat muscle pain, what do you do if you injure a muscle (tear or strain)? The right answer is…both! Start with icing the injury first. Then after a couple of days when you notice the swelling subside, switch to heat.

Most of these are recommendations and by no means rules! Ultimately, it comes down to your preference. 

It was recommended to me that I submerge my body in ice after every half marathon to avoid or quickly treat any minor acute injuries. Honestly, I tried it once and never did it again. It was torture! I’ve since taken to soaking in hot baths after my races and have fared just fine. It may take me just a bit longer to recover but I think it’s worth it. 

You can do the same. If you start to use one type of therapy and you don’t like the results you get, try the other. The whole point is to alleviate pain and to make you feel better, not worse.

However…as I say this I need to point out that there’s one thing you should never do. And that’s add heat to a fresh injury. Heat and inflammation are a particularly bad combination and you’ll end up making your injury worse. It’s also important to note that ice can make muscle tension and spasms worse, but that’s not always the case. If you have further questions about the best way to treat injuries, always check in with your healthcare provider. 

Categories
Wellbeing

Worry Less About What Others Think

Everyone wants to feel included, valued, and loved, but wasting time and energy worrying what friends, family, and acquaintances think about us usually does more harm than good. We care about other people and understandably want to be well liked. It’s not wrong to give some thought to others’ views, but the problem comes when we care about what someone else thinks more than what we think. This can bring a lot of stress and get in the way of our happiness.

The first thing to consider is that you can never really know what someone else thinks of you. Too often, women seem to think that they are mind readers and can say with near certainty that someone else thinks they aren’t good enough, smart enough, pretty enough, etc. We create negative portrayals of ourselves that may have no real basis in reality and then project them onto someone else. You can’t say for sure what another person is thinking, and it’s unnecessarily damaging to act like you do. 

Also—this might be a tough pill to swallow, but the truth is that other people probably aren’t giving us lots of space in their brains at all. Eleanor Roosevelt once said that we wouldn’t worry so much about what others think of us if we knew how seldom they do. Kind of stings a bit, but it helps put things in perspective that we don’t have to create a big drama trying to guess what someone is thinking.

But let’s say that your fears are confirmed and someone you know actually does think less of you. Who really cares? 

It’s all right if someone doesn’t agree with you, doesn’t like all your choices, or generally doesn’t think you have it all together. We can’t use other people’s approval as our main source of motivation. As a former people-pleaser, I understand this is difficult. But when something isn’t our business (and this includes others’ opinions of us), it’s best we stay out of it. My guess is that you have more than enough going on in your life to occupy your attention; no need to be burdened by someone else’s view of you on top of everything else. 

And guess what else? You can be happy without someone else’s approval! You don’t need others to validate you; you can validate you! This is such a liberating truth that I wish I had known many years ago. It doesn’t really matter if someone doesn’t like your beliefs, your clothes, your career, your significant other, etc. It doesn’t have to bear any influence on your sense of joy and well-being. It’s draining to care so much about what others think of you, and it’s incredibly refreshing to let go of that worry. I promise you that you’ll have more emotional energy to spend on things and people that really matter to you.

And finally, one of the best reasons to quit worrying about what people are saying or thinking about you is that your self-worth is constant. You are a human being of infinite value. Be careful not to inadvertently link your worth to someone or something else. 

When I was young and beginning my career as a singer/songwriter, I was extremely sensitive to what critics said about my music. I’m grateful that much of my work was well received, but when a song didn’t do quite as well as I had wanted or expected, I was crushed. Looking back, I realize that this was partially because I was tying my worth to someone’s opinion of my art. I’m thankful to know now that my self-worth is unchanging, no matter what happens in my career.

Almost all of us have spent too much energy stressing about what someone else thinks. I invite you to consider how you can let go of this stress to be content with yourself and reach your own personal potential.

Categories
Lifestyle

In Defense Of Race Distance Stickers

These days, everyone has an opinion on nearly every topic, and with the popularity of the internet, we all have a sounding board where we can share our opinions. Runners are clearly not immune to this phenomenon. As a result, we are constantly bombarded with people’s opinions about what we do and why we do it. One trending topic I’ve seen and heard a lot about lately is a topic so highly controversial, I hesitate to even write about it now. Are you ready for it?
Running stickers on the back of your car. 
*Gasp* Oh the horror and strife these little stickers—declaring our accomplishments to the rest of the world in the form of numbers such as “13.1” or “26.2”—cause our non-running counterparts! What horrible, self-righteous people we must be to boastfully drive around town, rubbing our accomplishments in everyone else’s faces!
All right, maybe I’m being slightly (incredibly) over dramatic, but the complaints are legitimate: there was a Wall Street Journal article slamming people who display the stickers. Or check out this blog post that went viral and inspired a ton of open letters and blog post retorts. Both angrily call out runners as boastful and self-centered simply for posting these distance stickers on their cars.
Normally I would simply turn my head the other way regarding such a silly topic. But recently I had a client finish her very first half marathon, and she expressed some concern and shame over wanting to put a “13.1” sticker on the back of her car. I was saddened that she truly felt embarrassed by wanting to share her accomplishment with the world. So I told her the following, and I’m going to share it with you as well.
You’ve earned it. From a young age, we are all taught not to boast or brag about our accomplishments. But I personally believe there is a huge difference between bragging and being proud of the things we have worked hard for. Training for and racing a long distance run isn’t something just anyone could do. If they could, they would have by now, but as it stands, only a very small portion of the population has completed a half marathon, marathon, or beyond. You should be proud of such a feat!
Self expression. People put bumper stickers on their cars for nearly every topic imaginable. Politics. Sports. Declaring how much they love their German shepherd. Why can’t you put a sticker with a number on it—one that lets all other running enthusiasts know “Hey, I’m a runner too”? Frankly, out of all of the bumper stickers I’ve seen in my lifetime, an oval circle with the number “26.2” on it is probably the second least offensive kind, right behind the “my kid is an honor roll student” stickers.
You never know who you might inspire. People are always watching. A co-worker, neighbor, or some other acquaintance may see the sticker and strike up a conversation about running. Next thing you know, they are contemplating whether they could ever accomplish such a feat. Or maybe the complete stranger driving behind you has always been curious about running a half marathon, and seeing your sticker is the last tiny push they needed to sign up for that race. That sticker could change a life. That may sound far fetched, but I totally believe it is possible. You just never know.
Finally, this one may sound like it came straight from an elementary school playground, but…
Who cares what others think anyway? More often than not, the people who are the first to criticize are those who have some sort of insecurity themselves. The people who claim to be bothered or offended by your stickers are likely the ones who fear they could never do such a thing themselves. Or maybe they simply just don’t understand your love for running. Whatever the case, their opinions of running only affect your love for running and your accomplishments if you let them.
Don’t let them. 
Run on, my friends. And don’t forget to add those stickers to your car so I can wave enthusiastically as I drive by.

Categories
Nosh

Know Your Fats

Nowadays it seems like every fad diet involves fats in one way or another. There are diets that recommend eating a lot of fat, like a ketogenic diet (high fat, moderate protein, low carb diet that forces your body to use ketone bodies for a source of fuel) or a high fat low carb diet (HFLC). Then there are those diets that limit fat intake, such as a low fat diet or a high carb low fat diet (HCLF, common among vegans).
All fats are not created equal. Some fats—such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs)—have amazing cardiovascular benefits, whereas others—such as trans fatty acids (trans fats)—actually increase cardiovascular disease risk factors.

Monounsaturated Fatty Acids (MUFAs)

MUFAs decrease serum cholesterol levels, low-density lipoprotein (LDL, “bad”) cholesterol levels, and triglyceride levels, and raise high-density lipoprotein (HDL, “good”) cholesterol levels. They lower mortality rates of cardiovascular disease and decrease risks of certain types of cancer and neurodegenerative diseases.
Sources: Olive oil, olives, canola oil, peanut oil, peanuts, peanut butter, poultry, avocados, almonds, cashews, pistachios, pecans, macadamia nuts

Polyunsaturated Fatty Acids (PUFAs)

Omega-6 fatty acids: Omega-6 fatty acids lower total cholesterol and LDL cholesterol levels
Sources: Safflower oil, corn oil, soybean oil, sunflower oil, walnuts, pine nuts, mayonnaise
Omega-3 fatty acids: Omega-3 fatty acids lower triglycerides and lowers your risk of heart disease by 1) decreasing clot formation, 2) decreasing vasoconstriction, and 3) decreasing inflammation
Sources: Salmon, herring, anchovies, sardines, mackerel, fatty fish, shellfish, nuts, flaxseed, canola oil, and soybean oil

Saturated Fatty Acids (SFAs)

These are mostly found in meat and dairy products (e.g., animal fats, lard, milk fat, butter, cheese, yogurt, ice cream, cream, sour cream). They are also found in palm kernel, coconut, and palm oils. These should be restricted because they have the most potent effect on LDL cholesterol, which rises when increasing levels of SFAs are consumed. Of all the added fats in the diet, the ones that increase cholesterol levels the most are palm kernel, lard, and butter.
No more than 7 percent of our calories should come from SFAs.

Trans-fatty Acids

These are produced in the hydrogenation process, which is used in the food industry to increase the shelf life of foods and to make margarines firmer. Trans-fatty acids should be limited because they raise LDL cholesterol and increase the LDL:HDL cholesterol ratio, thus adversely influencing your risk of cardiovascular disease.
Sources: Most trans-fatty acid intake comes from partially hydrogenated vegetable oils, stick margarine, non-dairy creamers, solid shortening, cookies, pastries, doughnuts, and crackers
No more than 1 percent of calories should come from trans-fatty acids.

Dietary Cholesterol

Dietary cholesterol raises total cholesterol and LDL cholesterol but to a lesser extent than SFAs.
Sources: Egg yolks, liver, organ meats, squid, abalone (one egg yolk has ~200 mg cholesterol; meats, fish, poultry, and shellfish 20–30 mg/oz; shrimp 40–50 mg/oz)
Now that you are overwhelmed with all of the different types of fats, their food sources, and health benefits or lack thereof, what’s next?
Take a good look at your diet and analyze what types of fats you are consuming. If you are consuming a lot of processed foods, there’s a good chance you are consuming trans fats, because they are often used to make products shelf stable and have a longer shelf life. If you’ve been told by your doctor to increase your omega-3 intake, you may benefit from increasing the amount of fatty fish, nuts, and flaxseed in your diet.
Not all fats are created equal, and they certainly don’t all have the same health benefits. Consult with your doctor or healthcare provider before embarking on any diet.

Categories
Sweat

Is Losing One Pound Cause For Celebration?

A friend of mine is a member of quite a few weight loss groups. In one of the groups, a woman shared that she had recently lost a pound. Some people gave her the thumbs up sign but a few of them said to her, “A pound isn’t that big of a deal. Post again when you’ve really dropped some pounds.” My friend and I were surprised at the negativity. The incident prompted me to think about whether you really should celebrate if you’ve lost a single pound.

First of all, let’s talk about natural weight fluctuation.

Your weight naturally fluctuates throughout the day. You may think you lost a pound when in fact you sweated more than usual, were ill, had extra bowel movements, or drank lots of water.

Conversely, the scale can move up without a failure in your diet because of bloating, excessive sodium intake, constipation, or medications you are taking.

What It Takes to Really Lose a Pound

When you lose a pound while actively dieting it means you’ve created enough of a calorie deficit, about 3,500 calories, to see the loss of a single pound. You can achieve that in several different ways.

Here are some examples:

  1. You’ve cut your typical calorie intake by 500 each day for a week.
  2. You’ve combined burning calories through exercise with calorie reduction and lost a pound.
  3. You’ve eaten just like you always have but burned a lot of calories at the gym and lost a pound.

When Not to Celebrate

If you haven’t been sticking to your diet at all but see your bathroom scale inch down by a pound, I wouldn’t celebrate. That pound loss is likely due to normal body weight fluctuations instead of an actual loss.

Be honest in your assessment of why the scale moved downward. Celebrating a faux loss may set you up for disappointment when the scale moves back to your normal body weight.

Another reason to be cautious in celebrating a single-pound loss is when you have gained and lost that same pound over and over for a week or two. This is a common indication of a diet that isn’t going very well.

For me, gaining and losing the same pound usually meant I was halfheartedly dieting. I’d do well for a few days, see the scale inch down, eat more than I should, and see the scale inch back up.

When and Why to Celebrate Losing a Pound

I did a little happy jig every time I lost a pound but I didn’t celebrate on the first day the pound disappeared from my body. I never believed it was a pound gone forever until the weight loss had appeared on the scale for a couple days in a row. Then I celebrated.

Weighing every day is something I frequently recommend to people who don’t get upset by normal body fluctuations. Part of the reason daily weighing can be a positive experience is that you can learn how your body reacts to salty foods, illness, medications, and normal hormonal changes.

The more in tune you are with your body, the more certain you can be that the pound you see gone from the scale is truly a pound gone due to hard work and dieting.

I encourage you to be honest in your assessment of whether the pound you see gone from the scale is a result of a good diet and regular exercise or a normal body weight fluctuation. If it is a result of the former, then celebrate and keep working hard until you reach your goal.

Categories
Sweat

A Little Rain Never Hurt A Runner

One of the few downsides of the arrival of spring is that it usually brings plenty of rain along with it. While April showers may bring May flowers, they aren’t always conducive to helping us stick to our fitness plans. Just because it’s raining doesn’t mean you have to abandon all hope of going outside for a run, however. Here are some tips to help you make the most of the situation and still continue training despite the weather.

Dress for the Conditions

If you’re going to be running in the rain, you’ll need to dress for the weather. That means donning a jacket that can help keep the rain out while also allowing for heat from your body to escape. Rain jackets have a tendency to trap sweat in and get very warm, which is fine if the temperature is cold. But as things warm up, you’ll definitely want a jacket that provides ample venting too, or you’ll quickly find yourself overheating.

Wear typical running gear under your jacket, including running shorts and a technical shirt that is quick drying and wicks sweat away from the body. You may also want to add compression shorts under your running shorts to help prevent chafing. When you introduce extra moisture into the mix, it can sometimes lead to those kinds of issues.

Finally, wear a hat with a brim on it. This will help keep the rain off of your face and out of your eyes, making it much easier to see where you’re going.

Keep Your Feet Happy 

As is always the case when it comes to running, keeping your feet comfortable is important when setting out in the rain. Running shoes vary greatly in their ability to protect you from the elements, with some being completely waterproof whereas others allow moisture to pass through like a sieve. Ultimately, though, you’ll probably find that your socks play as big of a role in keeping your feet happy as your shoes do.

Ditch the cotton socks in favor of more technical fabrics, such as Drymax, which are designed for wicking away moisture and drying quickly. Although they’ll get just as soaked in the rain as other kinds of socks, they’ll help your feet remain more comfortable and won’t be as prone to causing blisters either. Another plus is that if the rain lets up, they’ll dry out relatively quickly, whereas cotton socks will stay soaked until you can peel them off after your run is complete.

Protect Your Electronics 

Most of us run with our smartphones or a similar electronic device these days, and for good reason. Not only can they provide music or other things to listen to during our workout, but those gadgets can also help us to stay in communication with friends and family. Nothing kills personal electronics faster than water, however, which means you’ll need to keep your gadgets well protected from the rain. If your smartphone isn’t already waterproof, or if you’re not using a waterproof case, you can wrap it in a Ziplock bag or tuck it into a pocket of your waterproof jacket. That way it’ll stay safe and dry, even in the worst of conditions.

Lube Up!

As already mentioned, wet clothes sticking to your skin can cause painful chafing. You can avoid this by applying some Body Glide or Vaseline to sensitive parts of the body, including the inner thighs, underarms, or nipples. This will help prevent your clothes from rubbing you raw while running, saving you from some undue pain in the process.

Don’t Forget to Hydrate 

Just because water is falling from the sky all around you doesn’t mean that any is getting into your body. You’ll still need to hydrate during your longer runs, so be sure to carry some water with you.

Embrace the Weather 

Sure, running in the rain isn’t the same as running on a nice sunny day, but that doesn’t mean it can’t be fun too. Head out with a good attitude, and you might even find that you enjoy the experience. Remember, it’s just a little water. It may be an inconvenience, but it isn’t going to hurt you. And when you’ve completed your workout and returned home, the post-run shower will feel amazing. Chances are you’ll be glad that you actually faced the elements and still managed to finish your workout.

Categories
Nosh

This Tech Company Is Revolutionizing How We Grow Our Food—Without GMOs or Chemicals

When I pulled up to the former paintball building in downtown Newark, New Jersey, in a block encased by brick warehouses and concrete, I hardly felt like I was about to tour a farm. But then, AeroFarms is not exactly your average farm.

Established in 2004 in Ithaca, New York, AeroFarms is as much a tech company as it is an agricultural one; but don’t let that scare you. Although their aeroponic, indoor growing method is decidedly unconventional, their vision for food and farming is all about getting back in touch with our food. “We want to be a force for good in the world,” their values statement reads; and that is precisely what they are.

AeroFarms chose to lay down roots in abandoned warehouse spaces within a city that has long struggled with access to fresh food. In addition to the repurposed paintball facility I toured, they have given new life to an old steel mill and a night club. Although their farm model can fit in virtually anywhere, they intentionally seek locations close to retailers and food distributors in order to decrease food miles and ensure the freshest, highest quality product possible.

But how, you might ask, could a vegetable possibly be fresh when it’s grown inside an inner-city warehouse? Don’t plants need sunlight, open air, and, um, soil to grow?

In fact, they do not.

Plants do need specific types of light, nutrients, and water, but they do not need to come from the sun, soil, rain, or irrigation systems. Those traditional sources are not even the most effective when you get right down to it. By moving their farms indoors, AeroFarms can pinpoint the exact spectrum of light (through LEDs), ratio of minerals, and amount of water that each one of their products requires for optimal growth and nutrition.

Indoor farming also allows them to seriously cut down on the risk of foodborne illnesses, like salmonella, E. coli, and listeria, which have become so ubiquitous in modern agriculture. 

As Alina Zolotareva, dietitian and marketing manager for AeroFarms, explained to me, “Foodborne illnesses from vegetables are mainly a product of the practices needed to sustain large-scale commercial agriculture.” Without soil, contact with neighboring environments, or pesticides of any kind (because there aren’t any pests, period), the majority of food safety risks encountered in the industry are “simply not an issue with our system,” she added.

AeroFarms manages their product from seed to package, with ultimate traceability and an attention to detail that did not go unnoticed during my tour. They source only seeds that are not genetically modified (GMO), which start their lives on fabric made from post-consumer recycled plastic (water bottles). The germinated seeds are then transferred to a “module,” a stackable growing station that will provide it with all of the LED light and targeted nutrition it needs. After harvest, the cloths are sanitized and reused for a new batch of crops.

HealthyWay

Not only is the aeroponic technology ideal for urban farming, food safety, and the health of the plants themselves, but it also has some pretty profound implications for the sustainability of the planet. Aeroponics uses 95 percent less water than field-farmed food and 40 percent less than hydroponics. It allows for product yields that are 75 times higher per square foot annually compared with conventional practices. And there are no concerns over land use and soil erosion, which is crucial when we consider the need for nutritious foods for a growing world population. There are no pesticides, herbicides, fungicides, insecticides, or GMOs involved, underscoring that we can feed the world without them.

Oh, and all of the issues we’ve been having with produce shortages as a result of weather issues? Not a problem for an indoor farm. Prices and supply can remain constant, no matter what Mother Nature throws our way.

(If you’re as sold at this point as I was and you live near Newark, find out where and how you can taste some of their fresh greens for yourself.)

HealthyWay

Aeroponics. Technology. Indoor farming. It sounds suspicious; I get it. A “pure” farm should involve a bucolic field of crops, vibrantly green under a bright sun—not a cement-floored industrial warehouse where the “farmers” are scientists who wear white jumpsuits and hairnets. Right?

That’s the incredible thing about AeroFarms. They understand that our food environment is going the way of technology, and fast. Rather than push against it, they have found a way to harness it for the betterment of the entire planet.

That’s huge.

“Innovation in the field of agriculture is an imperative—it’s not optional,” Zolotareva wrote to me at the end of our correspondence. “[We] need new ways of farming, fast. AeroFarms doesn’t operate like any other farm, and that’s a good thing.”

Indeed it is.

HealthyWay

Categories
Wellbeing

Job Stress: The New Smoking

Job stress may have caught up with smoking as a significant risk to health.

How is job stress like smoking?

First, like smoking, job stress is a risk factor we can’t ignore.
We all know that stress is a risk factor for heart disease and other illnesses. According to several studies, if your job is highly demanding and you have little control over how you do that job, your risk of heart attack and stroke increases by nearly one-third. For women, the risk increases by 40 percent. According to the United Nations International Labor Organization, on-the-job stress costs American businesses about $200 billion through turnover, lower productivity, absenteeism, worker’s compensation, and medical insurance. Occupational stress has been declared a global epidemic and may be the most important challenge facing American businesses. Controlling stress can significantly decrease the risk of disease while increasing productivity and creativity.
Second, like smoking, job stress exposure can be limited or eliminated.
Banning smoking in public places, including in the workplace, resulted in a 30 percent decrease in heart attacks. It is possible to similarly limit job stress. No, we may not be able to completely eliminate all stress at work, and in fact, some stress is motivational. Peak performance often involves some level of stress. The problem, however, arises when a high level of stress continues without an opportunity to return to normal. Working at a fever pitch for an extended time creates unhealthy patterns. Creating opportunities to reflect and refresh in between bouts of peak performance, employing coping mechanisms to manage stress, and designing work environments to limit job stress will decrease risk and increase results.
Third, like smoking, secondhand job stress can be dangerous.
A rise in your level of the stress hormone cortisol when observing someone else’s stress—what researchers call empathic stress—can significantly increase your risk of disease. Think about it. When your co-workers are stressed or in a bad mood, does it affect the way you feel? For most of us, it does. This secondhand stress is especially strong when you have a close relationship with the other person.

So what can we do?

Understand the stress reaction:
The stress reaction in the body creates a hormone called cortisol, which can damage the heart when allowed to build to high levels. Cortisol is produced by the adrenal glands. It is essential in allowing the body to react to stressful situations, especially those requiring a “fight or flight” reaction. The body reacts to stress with a quick burst of energy, lowering sensitivity to pain and increasing attention and memory. One of the body’s more ingenious reactions to a threatening situation is to make blood clot faster, which will prevent bleeding to death from an injury. In this reaction the platelets become sticky, which is good in an emergency, but risky on a constant basis. Sticky blood is harder to pump, increasing blood pressure. Clotting more quickly increases the risk of stroke, heart attack, and migraine. Over time high levels of cortisol can also:

  • Cause weight gain
  • Raise risk of heart attack
  • Raise risk of stroke
  • Raise blood pressure
  • Lower the ability to heal or resist infection
  • Decrease bone density
  • Throw blood sugar out of balance
  • Lower brain function
  • Interfere with thyroid function

Once the crisis passes, the body relaxes and allows the cortisol to process out of the blood stream. A constant state of high stress, however, doesn’t allow the body to rid itself of the hormone.
Process cortisol:
The body eliminates cortisol when it is relaxed. Some simple ways to reduce levels are:

  • Sleep: The body needs between 7 and 9 hours of sleep each night to properly eliminate cortisol.
  • Take deep breaths: Using deep-breathing exercises, guided imagery, yoga, or other stress-reduction techniques can reduce cortisol levels during the day.
  • Move around more: Getting 20–30 minutes of exercise can work wonders.
  • Take a vacation: Get away from sources of stress and give your body a chance to regenerate and be refreshed.

Focus on controlling response:
Choosing how to respond to potentially stressful situations can reduce the cortisol spike in the first place. Just acknowledging a stressful situation may reduce the body’s reaction to it. Research indicates that people who curse in reaction to an injury or stressful situation can reduce pain and cause a rapid release of stress hormones. A quick initial response followed by action may be a good solution. A “slow burn” of building stress over time can be very dangerous.
Remember the “because”:
Long periods of high stress can be particularly dangerous. Some jobs are by nature stressful. In those cases, it can be helpful to remind yourself why it is you endure a stressful situation. You endure job stress because:

  • It creates advancement opportunities.
  • It allows you to vacation, raise children, or save for something desirable.
  • It brings value to the community.
  • It pays the bills.

Managing job stress is essential to maintaining health and productivity. After working with high performers to improve heart health and manage stress for more than a decade, however, I discovered there isn’t enough data about the specifics of the job stress environment and how it affects men and women differently. I’ve been working to understand how changing the stress environment at work could make a difference. This led me to embark on a multiphase research project to explore this important topic.
The study is currently in the first phase, collecting data about job stress. A broad base of responses from all ages, genders, and job categories is needed.

How can you help?

Please take three minutes to complete this simple survey about job stress.
The initial results have been fascinating, and I look forward to sharing more information on job stress in the future.