The holidays are definitely a special time of year. These days, however, many women wonder whether “special” means happy — or stressful. Do you know anyone who doesn’t feel more stress during the holiday season? One thing is for sure: Stress is a six-letter word that can spell added trouble for many women who struggle with food, eating and weight.
A national survey of women conducted earlier this year revealed that women see stress and lack of energy as two of their top health issues. But here’s where it gets interesting: Women were twice as likely as men to snack as a way of dealing with stress!
So how do you enjoy the famous holiday party time that seems to start with coffee breaks at work or weekend brunches and last through dessert parties late in the evening without overdoing on all those wonderful foods? Here’s a list of ideas to consider that can help reduce holiday stress, boost energy and maximize your ability to make smart choices to support you in your efforts to feel well and stay healthy.
Keep It Simple
The absolute first “must” for enjoying your holidays is to keep it simple. Be realistic in what you want to accomplish?and what you expect others to accomplish, too. Discuss holiday plans with family and friends. Consider paring down your “to do” list, and get a commitment from others to share in the extra holiday tasks that create extra fun for everyone.
Feed Yourself Well
A party later in the evening doesn’t mean skimping on food during the day. All that will do is set you up for overeating because you get too hungry. Instead, eat regular, balanced meals and snacks that include grains/starchy vegetables, protein foods and fruits and/or vegetables every 3-5 hours when you are hungry, and stopping when you are satisfied.
Likewise, if you overdo it at one meal or party (and who doesn’t on occasion?), don’t try to “make up” for it at your next meals. Go back to your regular eating plan as described above.
Dance the Night Away!
Physical activity may provide the biggest boost to your ability to cope during the holidays. Not only is it a natural outlet for tension (and consequently another way to cope), physical activity boosts our energy level and our motivation to keep going.
Be creative! Break out of your mold by adding the opportunities of the holiday season, such as dancing, skating, sledding, skiing, snowshoeing, caroling (all that walking)?even trimming the tree (there’s a lot of stretching there). Make fun physical activity the primary focus of your parties, instead of depending on the food to make or break it.
Realistically, many people find that physical activity early in the day is the best way to make it happen. A walk after breakfast is one of the best strategies for boosting energy and helping you feel well the rest of the day. Don’t forget those walks around the shopping mall or the long brisk walk in from the parking lot count for something, too! (See FitBriefing Moving for Life - http://www.fitwoman.com/fitbriefings/moving.shtml).
Put on Parties that Work for You
This is where stress can send you straight for the Christmas cookies or Hanukkah chocolate. First, plan parties where you get help. How about just being responsible for the “centerpiece” dish, such as a main dish, beautiful salad or dessert, and let the supermarket, bakery, and/or deli do the rest. Or if you don’t already have a pot luck tradition for family gatherings, now is the time to start!
What will be on the menu? A simple, healthy meal with some added festive touches will not only impress your guests, but it will truly be enjoyed by all - especially you! Many holiday menus start with roast turkey. Roasting a turkey or turkey breast is relatively simple, but most grocery and/or meat markets will roast it for you. Serve it with Brown Rice Pilaf or Wild Rice Pilaf (both recipes from the new edition of Green Mountain’s cookbook Recipes for Living - http://www.fitwoman.com/recipes.htm). Add dried cherries or cranberries, chopped toasted pecans and chopped fresh parsley for a festive touch. A colorful tossed green salad could be as simple as a bag of mixed field greens with orange segments and red onion rings. Garnish with a slice of herbed chevre (goat cheese). Serve with Honey-Balsamic Vinaigrette (another Green Mountain favorite). Take advantage of the sweets and other treats of the season that your local bakery will surely be making; order a tray of assorted cookies, for example. Serve with a scoop of raspberry, lemon or tropical fruit sorbet in holiday dishes. Or if you want a real “wow” but simple dessert, try Marinated Strawberries in Phyllo cups.
Make Yourself a Priority
This is the bottom line for holidays that you really enjoy. Remember, if you take care of yourself first, then you’re much better equipped to take care of everyone else. But women just don’t tend to do that. A survey last month of 1000 women revealed that while almost all women would enjoy doing something for themselves like taking a walk or an aromatic bath, most spend less than 30 minutes a day nurturing themselves?and almost 10 hours a day caring for others! Clearly, we’re out of balance here. Now there’s a great gift - the gift of more time for you!
No More New Year’s Resolutions to Lose Weight!
The staff at Green Mountain at Fox Run wishes you the happiest, healthiest holiday season ever. Our other wish for you is that you approach the New Year not with another resolution to take off pounds gained during the holiday season. Instead, we wish that you enjoy the season without thinking about body size, instead caring for yourself in a way that allows you to go through the season feeling vibrant and well. The truth is that most of us may put on a pound or two during the holidays when wonderful foods abound. But if we’re tuned in to feeling well, and supporting our bodies with sensible enjoyable eating, regular physical activity, stress management and positive thinking, those extra pounds won’t be permanent. With this lifestyle in place, we’ll find our weight returns to its natural, healthy place once the abundance of the holidays subsides.
?2004 Green Mountain at Fox Run, Ludlow, Vermont.
Marsha J. Hudnall, MS, RD, CD is director of health communications and senior nutritionist at Green Mountain at Fox Run, an all-womens weight loss program. For over 32 years, Green Mountain at Fox Run has developed and refined a life-changing Weight Loss Spa through lifestyle change, exclusively for women. To learn more about Green Mountain at Fox Run, visit us at: http://www.fitwoman.com
Showing posts with label Dealing With Stress. Show all posts
Showing posts with label Dealing With Stress. Show all posts
February 24, 2009
The Benefit of Yoga - Fight or Flight?
Medical conditions can be vastly improved through the benefit of yoga. Yoga can lessen the negative effects of such conditions as lung disease, Parkinson’s, insomnia, high blood pressure multiple sclerosis, and even joint pain. The benefit of yoga is being recognized today as a viable alternative not only by the yoga community, but by many medical doctors.
Stress is the leading cause in many illnesses today. An astonishing factor in today’s world is noted by the Surgeon General who estimates that “80 percent of the people who die of non traumatic causes actually die of stress diseases”. In this fast paced world, it is little wonder that people are turning to alternative solutions.
The use of the benefit of yoga is just one such solution. Since stress is developed in the mind, it is only natural that conditions such as depression, anxiety, obsessive-compulsive disorder, several auto-immune diseases, some types of diabetes mellitius, some cardio-vascular diseases, and irritable bowel syndrome would be at the forefront of human conditions and the quality of life today.
Outside stress is reflected in the reaction of our nervous system. The input stimuli, known as “Fight or flight” affects both our metabolism and well being. When faced with danger, whether real or imagined, the mind prepares the body for execution of one of these two conditions. Manifestation is in the form of increased heart rate, higher blood pressure, and the shutting down of unnecessary bodily functions, such as digestion. All systems are focused on one of two things - either “flight” or “fight.” Breathing becomes shallow, muscles tense in anticipation of action, and blood flow to vital organs is decreased. The digestive and elimination process shuts down. This can be a good thing - our body is prepared to defend itself.
However, problems arise when this condition is long term. The “flight or fight” scenario is only meant to be a very short term event. One can see that long term exposure to this situation will have very adverse effects on the body. Yoga can change that.
In nature, the countermeasure for “fight or flight” is known as the “relaxation response” or parasympathetic nervous system. The main nerves of the parasympathetic system are the tenth cranial nerves, or the vagus nerves. They originate in the medulla oblongata. Parasympathetic stimulation causes a slowing down of the heartbeat, lowering of blood pressure, increased blood flow to the skin and viscera, and peristalsis of the GI tract - the exact opposite of “fight or Flight” symptoms. Yoga induces this response by teaching the pupil to breathe deeply and relax muscles. The benefit of yoga is clear. The body recovers faster, and the harmful effects of stress are reduced.
Yoga subscribes to the theory that by using breathing and relaxation techniques, the harmful effects of stress on the body can be eliminated, or at the very least greatly reduced. Through meditation and calming of the spirit, yoga teaches us to face the situation of “fight or flight” from a threat to a challenge. One is able through practice to focus on finding a solution, rather than creating an immediate response to the stimuli. One learns to be proactive, and take care of the stressors in their lives.
The benefit of yoga is undeniable. By utilizing the techniques of this ancient practice, anyone can achieve the balance and harmony so needed in their lives. Remember, however, that just one thing is not the solution to all of life’s problems. By combining yoga with the miracles of modern medicine and traditional healing remedies, the average person in today’s world will enjoy a longer, happier life.
Alden Smith is a published and award winning author who has built the website http://www.benefitofyoga.blogspot.com to inform and educate the person wishing to learn more about the benefit of yoga.
Stress is the leading cause in many illnesses today. An astonishing factor in today’s world is noted by the Surgeon General who estimates that “80 percent of the people who die of non traumatic causes actually die of stress diseases”. In this fast paced world, it is little wonder that people are turning to alternative solutions.
The use of the benefit of yoga is just one such solution. Since stress is developed in the mind, it is only natural that conditions such as depression, anxiety, obsessive-compulsive disorder, several auto-immune diseases, some types of diabetes mellitius, some cardio-vascular diseases, and irritable bowel syndrome would be at the forefront of human conditions and the quality of life today.
Outside stress is reflected in the reaction of our nervous system. The input stimuli, known as “Fight or flight” affects both our metabolism and well being. When faced with danger, whether real or imagined, the mind prepares the body for execution of one of these two conditions. Manifestation is in the form of increased heart rate, higher blood pressure, and the shutting down of unnecessary bodily functions, such as digestion. All systems are focused on one of two things - either “flight” or “fight.” Breathing becomes shallow, muscles tense in anticipation of action, and blood flow to vital organs is decreased. The digestive and elimination process shuts down. This can be a good thing - our body is prepared to defend itself.
However, problems arise when this condition is long term. The “flight or fight” scenario is only meant to be a very short term event. One can see that long term exposure to this situation will have very adverse effects on the body. Yoga can change that.
In nature, the countermeasure for “fight or flight” is known as the “relaxation response” or parasympathetic nervous system. The main nerves of the parasympathetic system are the tenth cranial nerves, or the vagus nerves. They originate in the medulla oblongata. Parasympathetic stimulation causes a slowing down of the heartbeat, lowering of blood pressure, increased blood flow to the skin and viscera, and peristalsis of the GI tract - the exact opposite of “fight or Flight” symptoms. Yoga induces this response by teaching the pupil to breathe deeply and relax muscles. The benefit of yoga is clear. The body recovers faster, and the harmful effects of stress are reduced.
Yoga subscribes to the theory that by using breathing and relaxation techniques, the harmful effects of stress on the body can be eliminated, or at the very least greatly reduced. Through meditation and calming of the spirit, yoga teaches us to face the situation of “fight or flight” from a threat to a challenge. One is able through practice to focus on finding a solution, rather than creating an immediate response to the stimuli. One learns to be proactive, and take care of the stressors in their lives.
The benefit of yoga is undeniable. By utilizing the techniques of this ancient practice, anyone can achieve the balance and harmony so needed in their lives. Remember, however, that just one thing is not the solution to all of life’s problems. By combining yoga with the miracles of modern medicine and traditional healing remedies, the average person in today’s world will enjoy a longer, happier life.
Alden Smith is a published and award winning author who has built the website http://www.benefitofyoga.blogspot.com to inform and educate the person wishing to learn more about the benefit of yoga.
February 23, 2009
Restorative Yoga for Stress Management
We now know that stress contributes to a multitude of ailments, such as: headaches, backaches, high blood pressure, stomach disorders, lowered immunity, muscular tension, depression, heart attack, and much more. Stress is definitely a ?killer? and the source of many health problems.
In fact, stress will prevent and distract your body from healing itself. While you are feeling ?stressed out?, your body and mind make dealing with stress the number one priority. Your mind and body need to cope with regular maintenance and overall health, on a daily basis, by putting stress on the back burner.
Are you looking for a way to release stress, tension, and pain from your body? Are you tired all the time and feel the need to rest, but you know you should get some exercise? How can you do both? The answer is to start regularly attending Restorative Yoga classes, and reap the rewards of healing without a tremendous amount of effort.
There are many styles of Yoga to choose from. In India, there are nine main styles of Yoga, and Hatha Yoga is just one of them. Hatha Yoga, ?the union of physical mastery,? and its many sub-types, are the most popular in the West.
Among the many Hatha styles of Yoga, are traditional and contemporary types of Yoga. Restorative Yoga is classified as a contemporary type of Hatha Yoga. Some might also say that Restorative Yoga is an evolutionary form of Hatha Yoga. The use of props, ?sinking into? postures, safety factors, and attention to the internal body, is very rewarding.
This is not usually a class for the vigorous Yoga practitioners who want to move, push, and sometimes strain, in a Yoga posture. Unfortunately, straining will cause long-lasting injuries. Learning Yoga does not have to be a strain or struggle. Restorative Yoga usually attracts a person who is interested in healing his or her body, in the process of attending a Yoga class.
If you have ailments, feel nervous, or are attending your first Restorative Yoga class, you should consult with your Yoga teacher, before class time. Your Yoga teacher may be able to advise you in regard to techniques that will alleviate stress or pain. You can expect that your Yoga teacher will be compassionate and modifications to postures will be taught.
Your body and mind will feel the benefits of relaxing into a Yoga posture. As a result, you be able to balance your life, and feel the benefits of integrating good posture, stillness, movement, relaxation, proper breathing, and meditation.
Every one of these aspects is covered within a typical Restorative Yoga class. So, you can expect to start healing your body and mind during your first Yoga class. You will also continue to keep your priorities in order, while keeping worry, stress, depression, and fatigue on the ?back burner.?
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
In fact, stress will prevent and distract your body from healing itself. While you are feeling ?stressed out?, your body and mind make dealing with stress the number one priority. Your mind and body need to cope with regular maintenance and overall health, on a daily basis, by putting stress on the back burner.
Are you looking for a way to release stress, tension, and pain from your body? Are you tired all the time and feel the need to rest, but you know you should get some exercise? How can you do both? The answer is to start regularly attending Restorative Yoga classes, and reap the rewards of healing without a tremendous amount of effort.
There are many styles of Yoga to choose from. In India, there are nine main styles of Yoga, and Hatha Yoga is just one of them. Hatha Yoga, ?the union of physical mastery,? and its many sub-types, are the most popular in the West.
Among the many Hatha styles of Yoga, are traditional and contemporary types of Yoga. Restorative Yoga is classified as a contemporary type of Hatha Yoga. Some might also say that Restorative Yoga is an evolutionary form of Hatha Yoga. The use of props, ?sinking into? postures, safety factors, and attention to the internal body, is very rewarding.
This is not usually a class for the vigorous Yoga practitioners who want to move, push, and sometimes strain, in a Yoga posture. Unfortunately, straining will cause long-lasting injuries. Learning Yoga does not have to be a strain or struggle. Restorative Yoga usually attracts a person who is interested in healing his or her body, in the process of attending a Yoga class.
If you have ailments, feel nervous, or are attending your first Restorative Yoga class, you should consult with your Yoga teacher, before class time. Your Yoga teacher may be able to advise you in regard to techniques that will alleviate stress or pain. You can expect that your Yoga teacher will be compassionate and modifications to postures will be taught.
Your body and mind will feel the benefits of relaxing into a Yoga posture. As a result, you be able to balance your life, and feel the benefits of integrating good posture, stillness, movement, relaxation, proper breathing, and meditation.
Every one of these aspects is covered within a typical Restorative Yoga class. So, you can expect to start healing your body and mind during your first Yoga class. You will also continue to keep your priorities in order, while keeping worry, stress, depression, and fatigue on the ?back burner.?
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
Subscribe to:
Posts (Atom)
