Category Archives: Health and Wellness

Eat for Exercise: Nutrition is the key to success

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It is kind of true “you are what you eat” especially when it comes to pushing yourself with exercise. I have many people that have joined me on the exercise challenges in the past few months, and I made comments about certain workout days being rougher due to poor diet the day before and that always brought on a slew of questions wanting me to clarify further, so I thought I would! Plus, it is crucial to eat correctly when pushing yourself physically, so that your body can work optimally, otherwise you put yourself at risk for overtraining and getting hurt or sick.

What should I focus on?

There are a few different schools of thought, and it does truly depend on your goals of working out.  For example, if you are looking to build large amounts of muscle, you will need to significantly increase your protein intake (lean proteins).  But, if you are someone who is doing a workout challenge, and the goal is to tone up and perhaps slim down, you want to focus more on endurance, so that your body is able to keep up the intensity with exercise, and you aren’t starving all of the time, but you are eating clean and healthy to maybe lose a few extra pounds.

You should start your day out right, whether you eat breakfast or drink it (in smoothie form) you really should include oatmeal: it is a complex carbohydrate that is full of fiber, so it is slow for your body to digest, and it helps keep your blood sugar at a steady level, so you don’t get a sugar crash, and it will help keep up your stamina for the day. So either eat oatmeal in the morning with some fruit OR add it to your smoothie. Smoothies are great because you can get your calcium from dairy, carbs from oatmeal, and your daily fruits all in one meal!

Oats, Flax, and Chia (all parts of my morning smoothie)

Oats, Flax, and Chia (all parts of my morning smoothie)

For a snack, eat either nuts or peanut butter, almond butter, etc to boost protein and despite a high fat content, it is good for you because it gives you the energy you need, satiates your hunger, and also gives you that boost of protein power. I like to eat peanut butter on celery or carrots to get my vitamins and nutrients from the vegetables and also get that extra bit of protein. You can also make a trail mix with dried fruits and nuts to boost your energy and get in some endurance boosting proteins.

Your lunch and dinners should consist of vegetables and lean proteins. Honestly, for people on the go, the Bolthouse Farms Protein shakes are a great alternative (the salted caramel latte is my FAVORITE), and what I normally drink for lunch; at work I rarely have time for a sit down meal so they help me to get my protein and a bunch of nutrients on the go!

The vegetables that help to boost your stamina are: red beets (I really don’t like them, but they have been shown to increase your muscle stamina), spinach (filled with fiber, vitamin A, vitamin C, and  calcium), green cabbage (filled with phytonutrients that fight off free radicals and help heal damage), watercress (full of Vitamin A, B, C, Iron, magnesium, and calcium), and pumpkin (has anti-inflammatory effects to soothe those hard worked muscles and fiber filled). But truly, as long as you get your favorite veggies in, and they aren’t laden with butter (use extra virgin olive oil instead), your body will be happy.

Lean proteins should also be included in your diet: fish (shellfish and regular swimming fish), chicken, quinoa, chia seeds, and beans. If you are looking to boost muscle mass, you can always eat your proteins atop a protein, like eating some black beans, and maybe using the alternative of a bed of quinoa instead of rice.

You should be getting carbohydrates from your veggies, remembering that the more colorful your plate, the more vitamins and nutrients you are getting, which is good for you! And, of course you can eat breads, but make sure that they are whole grains and eat veggies with your carbs (think toast with some avocado atop it for breakfast!)

The cleaner your diet, with more protein the night before your hard workouts, along with your 2 liters of water throughout the day, your body will feel strong, you will feel good about yourself, and you will have the stamina and endurance to get through your hard workouts. Eating things that are high in fats will not make you feel good, and your workouts will reflect that….that being said, everyone has a cheat day on their diet, just make sure to use those cheats sparingly and your body will thank you!!

P.S. Don’t forget to join the June Exercise Challenge on Facebook!

Yours in Good Health

B

June Exercise Challenge: Get a beach ready body!

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I have had an amazing group of people who have joined the April Squat and May Plank Exercise Challenges; all of us have transformed our bodies, improved our health, and feel amazing. I must say, the May Plank Challenge seemed super hard for all of us, and it was, but we dug deep and got through it, and I think that we all felt amazing finishing the challenge!

So, for June, as we continue with some core work, we will be adding some upper body strength in the form of a dual challenge: Bicycle Crunches AND Push-ups! I know that people think Push-ups are horrible and basically the worst things ever, but after finishing the plank challenge you already have the core strength you need, we will be strengthening our upper bodies (think, arms!).

What are the benefits of these exercises?

Bicycle Crunches: these crunches target the internal and external obliques (part of your abdominal muscles that usually don’t get worked out with standard crunches), as well as the rest of your abdominal muscles (transverse and rectus abdominis).

Push-ups: this exercise is a great way to not only strengthen the core muscles BUT you also strengthen your wrists, forearms, chest (pectorals), shoulders, along with your biceps and triceps (upper arm muscles). Women tend to have less upper body strength than men, and they are a great way to start slowly and build it up, but you also strengthen/tone muscles in the legs, back, and abs (just like the planks).

How do I perform them correctly?

Bicycle crunches: Lie down flat, and rest your hands (interlocked) behind your head without putting pressure on your neck. Lift your legs so they are off the floor 2-4 inches, and exhale as you reach your left armpit to your right knee (as you pull your right knee up), hold for a second, then release and pull your left leg up as your pull your right armpit to it. Make sure you are using you core and NOT pulling on your neck, and go slowly, when people do these quickly they don’t see results AND they get hurt. So go slow and if you have lower back discomfort from laying flat, you can put a towel or extra mat under your lower back for some extra support.

Bicycle Crunch

Bicycle Crunch

 

 

 

 

Push-Ups: Get into a plank position (resting on your knees for beginners) and your arms shoulder width (or just a little wider for beginners) apart. keep your head and neck straight and in line with the rest of your body, keeping your hips straight, and bend your elbows down about 6 inches, then pull yourself back up to the starting position.

Bottom Position

Bottom Position

Top (starting and ending) Position

Top (starting and ending) Position

 

 

 

 

 

 

The Challenge (should you choose to accept it):

Day 1: 20 Bicycle crunches (BC) and 2 sets of 10 push-ups (PU)

2: 30 BC & 2 sets PU

3: 40 BC & 3 sets PU

4: 50 BC & 3 sets PU

5: 60 BC & 4 sets PU

6: 70 BC & 4 sets PU

7: Rest Day

8: 75 BC & 5 sets PU

9: 80 BC & 5 sets PU

10: 90 BC & 6 sets PU

11:100 BC & 6 sets PU

12: 110 BC & 7 sets PU

13: 120 BC & 7 sets PU

14: Rest Day

15: 125 BC & 8 sets PU

16: 130 BC & 8 sets PU

17: 140 BC & 9 sets PU

18: 150 BC & 9 sets PU

19: 160 BC & 10 sets PU

20: 170 BC & 10 sets PU

21: Rest Day

22: 175 BC & 11 sets PU

23: 180 BC & 11 sets PU

24: 190 BC & 12 sets PU

25: 200 BC & 12 sets PU

26: 210 BC & 13 sets PU

27: 220 BC & 13 sets PU

28: Rest Day

29: 230 BC & 14 sets PU

30: 250 BC & 15 sets PU

DONE!!!  You all can do it!  Split the BCs up as you need to, and if you have any medical conditions that may prohibit you from these exercises, please check with your Healthcare Practitioner before joining!

(For those of you who have done previous challenges, I still encourage 50-100 maintenance squats a day and no need for continued planks, as we will be getting the same benefits PLUS from the Push-ups!!)

Join me, won’t you?
Yours in Good Health,

B

Some simple ways to treat calluses

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Calluses are pretty commonplace for any avid athlete or really anyone on the go, and they are not a huge health issue, but they can be quite unsightly and they can be uncomfortable sometimes. The good news is that there are ways to prevent them AND means to treat them at home, if you have them!

What are calluses?

They are the bodies defense against constant (or frequent) pressure and friction. The body tends to compact layers of skin cells on areas where there tends to be a lot of pressure/friction so that when it occurs, it is not painful or constantly causing damage (i.e. you will eventually stop getting blisters from a certain pair of shoes because you have either “broken in” your shoes OR your feet!) When they develop, they really are not painful, but they can occur after blisters have formed (which is uncomfortable) and healed. They can be skin toned, grayish/white, or darker in color and either flattened to your skin, just rougher patch of skin, or raised.  Some people are more prone to calluses due to a lack of cushioning between bones and skin tissue (especially in the feet). Regular calluses, are nothing to be worried about, but some people can get very a very rare type of cancer that mimics calluses, amelanotic melanoma, so if you have a sudden callus growth that seems irregular and has cropped up suddenly, it is best you get it checked out by your HCP. Also, if you get pain, swelling, a lot of heat/redness, or any draining (like pus) from the area,  along with a fever, especially if you have Diabetes.

CallusHow can I prevent them?

The best way to prevent calluses is wear shoes that fit, with socks with cushioning. As well, if you tend to get calluses on your hands from working with your hands, wearing properly cushioned and fitting work gloves can hep to prevent that friction and rubbing and prevent the formation of calluses. Also if you have any sort of foot abnormality (like flat feet, any toe amputations, bone protrusions, bunions, etc.) to begin with, you should be under the care of a podiatrist to help and put measures in place to prevent calluses or skin breakdown, like using orthotics or moleskin. Do not try to remove entire calluses by yourself, but you can try some at home treatments, to diminish them.

How can I treat them at home?

You can get medicated pads (usually medicated with salicylic acid that helps to dissolve the thickened skin) at your local pharmacy, and place around the callus to help and decrease pressure on the area.

Change your shoes or gloves that are causing the calluses, find something that fits better

Walk barefoot at home, so your feet can evenly distribute pressure and weight without pressure from shoes.  And leave your hands out of gloves as much as possible.

Soak the areas with warm water and Epsom Salts (or essential oils, or with tea bags) to soften the area, and then you can scrape the area with a pumice stone to work down the callus.  Complete removal can be painful, and you really shouldn’t scrape it off with a razor blade, as it increases the risk of infection and you run the risk of cutting too low.

Always moisturize the areas after soaking with emollient rich moisturizer such as coca butter, shea butter, or hemp seed oil.

If at home treatments are not working and they are causing you discomfort or you are not sure if it may be more than a callus, talk to your HCP and see if you may, in fact, have some other sort of issue and need further treatments. But try to make sure that shoes and gloves are well-fitting, along with maintaining proper hygiene and always use moisturizer!

Yours in Good Health

B

 

May Plank Challenge: Side Plank Addition

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I am so excited that so many of you decided to join me on the April (Squat) and May (Plank) Exercise Challenges, it is VERY challenging month, and since the end goal is a long period of planks per day, it would not only be beneficial to your body, in strengthening different muscles, but it will also break up the monotony of the exercise! I have encouraged  you all to do leg and arm lifts, along with alternating leg/arm lifts at the same time, which is great addition to the exercise and makes it a little more challenging, but adding the side planks will add a whole new level of strengthening and benefits!

Why Side Planks?

Side planks help to strengthen your core muscles, as we have been working on, but it adds a different dimension, and we can do beginner to more advanced side planks.  Side planks target your gluteal (butt) muscles, quads, hamstrings, and thigh (inner and outer muscles), along with those core abdominal and back muscles. This will really help to tone and strengthen those muscles that assist your abs and back, so you will have a much stronger body, which will lead to less back pain (unless you have a medical reason for it), improved posture, and you will feel better and stronger, which will improve your self-esteem!

How do I perform a Side Plank?

You can start either from a plank position, and turn to the side so that the side of your foot is on the floor, the other foot is directly stacked on top ankle to ankle, knee to knee, and your hips are directly in line with the floor. For the beginner, you can do this pose on your elbow (arm flat on the floor perpendicular to the shoulder).  More advanced, you can have your arm straight, with your hand placed flat on the floor, directly under your shoulder. From this position, you can get more advanced, keeping your core muscles engaged and tight, lift the top arm directly above your shoulder into the air, and also lift that top foot 6-9″ into the air.

 

Top: beginner side plankBottom: more advanced

Top: beginner side plank
Bottom: more advanced

 

Top: Advanced side plank with arm and leg lift

Top: Advanced side plank with arm and leg lift

I do suggest starting at a more beginners level and then advancing as you feel stronger, and as you can get hurt if you push yourself too hard and you do not have the proper body  positioning.  You don’t want to fall or topple over or overstrain muscles. Make sure to engage your core muscles, breathe through the exercises (holding your breath is never good, but especially when exercising!), and if it gets to the point that you do not feel like you can breathe, take a break! Yes we are all challenging and we have goals as a group BUT you need to listen to your body and do what feels right.  If you have pain (not just “this is new muscle I am working” type of pain but real pain), stop and take the day off, and if the pain comes back you may need to see your healthcare practitioner (HCP), if the pain goes away, maybe you pushed yourself too hard, and go to a more beginner position.

Keep planking your way to that beach body, we are almost halfway through a very difficult challenge: just focus on how strong we will be and how good we will look at the end!

Yours in Good Health

B

Are you a part of the Clean Plate Club?

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Growing up, I remember sitting at the kitchen table and staring at a plate of goulash, trying to mentally will it to go away….but my mother telling me I couldn’t leave the table without cleaning my plate because there were some children who didn’t have food. Ugh. I remember thinking, they wouldn’t want the goulash! But, when there were foods that I liked, I was in the “Clean Plate Club” in no time flat (I am a ridiculously fast eater for some reason.) But despite us not wanting to waste food, this may be a bad thing to teach children; it can cause some bad habits later on.

How can it be bad?

A few studies have been done recently to look at how often parents these days are actually pushing this “clean plate club” idea on kids, and the journal Adolescent found that 2/3rds of parents actually still push this idea on their adolescent and teenage children. When you encourage your children to eat based on how much you offer them, and teach them to eat ALL of the food, they learn to eat what is in front of them, and not to eat based on what their body is feeling and needing, or on satiety.  As portions seem to get bigger and bigger, and children are just eating what’s given to them, they are consuming more and more fat and calories than necessary.  They will consume more than their bodies need, and tend to gain weight over time. While they are growing quickly and hormones are changing, it doesn’t always take effect immediately, but it will lead to bad habits as an adult too. Also, the study (which looked at around 2200 children and 3500 parents) found that parents of overweight children, despite encouraging the clean plate club earlier on in life, started encouraging less food consumption (possibly under eat), while children that were skinnier were still being encouraged to eat large amounts (possibly overeat).  The Center for Disease Control has found that in the past 3 decades, childhood obesity has increased by 2 fold and adolescent obesity has tripled, and in 2010 alone 1/3 of all children were noted as obese.

healthy foodsIt is really important to teach portion sizes, but also healthy eating, and proper eating: fill your house with healthy foods and snacks, let them make the right choices.  If they choose to fill up on carrot sticks (even with peanut butter), great, it’s much better than potato chips! They can learn when they feel full on their own without parents hovering; sometimes pressuring them to eat more or less makes the situation worse, they can learn to eat on their own.  When they are growing, they will eat more because their bodies need the nutrition, and when it slows, so will their intake. As parents, we need to supply the healthy foods for them to eat, and to teach them to make the right choices.

So don’t push that clean plate club! Just push the healthy foods.  And sometimes having your child talk to their Healthcare Practitioner (HCP) or a nutritionist can help them to learn better food choices, if they are making poor choices on their own, and so they can also learn the long-term implications of poor eating habits. Regulate what they eat by making healthy food available, not by forcing, and you will have a better chance of them learning to eat healthy!

Yours in Good Health

B

May: Mental Health Awareness and Suicide Prevention Month

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May is mental health awareness and suicide prevention month; many people start to feel desperate with their depression symptoms around the first couple weeks of spring. Mostly because people think once the “winter blues” are over, and spring has sprung, they will start to feel better miraculously. When that doesn’t happen, the true feelings of depression can sink in: helplessness and thoughts of harming themselves (i.e. suicide) can become overwhelming. It can be hard to see the signs in people who are really close to you, but it is important to know the signs and see them in others, as over 1 million people attempt suicide annually.

depressionWhat are some signs of Depression/Suicide?

-Clinical Depression is usually emphasized by a loss of interest in life, sadness, disinterest in previously enjoyed hobbies, difficulty concentrating, trouble with eating and sleeping.

-Thinking about death a lot (verbalizing, drawing, or referring to death a lot)

-Feelings of hopelessness or worthlessness

-Making changes to wills, plans, or making statements about not being around much longer

-A sudden switch from someone being really deeply depressed and sad to very happy

-Calling people to say goodbye

-Previous suicide attempts (50% of those with prior attempts will try again and be successful)

Risk Factors:

-Previous suicide attempts

-Family violence

-Physical or sexual abuse history

-Firearms in the home

-Chronic illness or pain

-Mental illness history

-Substance abuse problem

What do you do if you think someone is at risk?

-Listen to them, and reassure them that you care about them, you are listening, and you care. If they say that they want to kill themselves, it is an emergency, call 911 (or emergency services where you live), do not leave them alone, and remove any firearms, knives, other weapons, or drugs and alcohol.

-If they are not actively threatening but you feel they are at risk, have them call a Suicide Hotline 1-800-SUICIDE (1-800-784-2433) or 1-800-273-TALK (1-800-273-8255). And, assist them with finding a mental health professional and you can always start with your Healthcare Practitioner (HCP) to help with a referral.

Many times we missed the subtle signs and symptoms, especially when we are close to the victim. It has happened to me in my very own family, and right after it happened all you think about is “how did I miss the signs?? I spent so much time with them?” It’s important to remember that we all have comfort levels with people, and sometimes you are too close, it almost takes an outsider to see the situation for what it is; you are so used to the persons behaviors or traits, that it is not abnormal to you. And you might just think they are finally out of their funk when they become happy again; but really they have made a plan. It is important to not blame yourself, if someone you love takes his or her own life. It is not your fault, and the symptoms are very hard to see. What’s important is learning and seeing the symptoms in others and helping them.

Knowing when you see the symptoms, and what to do is important. So pay attention to the signs, and how you can help.

Yours in Good Health

B

May Plank Challenge: Join Me, Won’t You?

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For the month of May, as we are focusing on getting healthier, getting stronger, toning our bodies, and encouraging one another to accomplish our goals (especially when some of use really do NOT enjoy the exercises), we will look to the plank! And, no I am not talking about just laying various pieces of furniture and posting pictures via social media, I am talking about the real deal plank (AKA a hover.)

To perform a proper plank:

You should rest on your elbows, should length apart (your hands can come together at the center or go straight forward, but your forearms need to stay on the ground) and your toes should also be on the ground.  Keeping your entire core tight, and in a straight line, relaxing your head/neck so that you are looking straight down, you should hold this position. Plank view 1

Plank view 2

*If this position is too difficult or you are unable to hold it because of any medical/health conditions, you can hold this position on your hands (in push up position)

 

 

There are also some alterations that you can add in:

Leg Lifts: lift one leg at a time approximately 6 inches off the floor, hold for 5 seconds, then alternate with the other leg, all while holding your back, torso, and shoulders straight.

in the side view my leg is lifted a little high- only around 6" off the ground

in the side view my leg is lifted a little high- only around 6″ off the ground

 

 

leg height is better here

leg height is better here

 

 

 

 

 

 

 

 

 

 

 

Plank with arm lift

Plank with arm lift

Arm lifts: Lift one arms at a time to shoulder height, and hold for 5 seconds, then alternate with your other arm, and maintain that straight back, torso and shoulders. You can do these by themselves OR when you lift the opposite leg.

 

 

Plank with alternating leg/arm lift

Plank with alternating leg/arm lift

 

 

 

 

How are planks going to transform my body?

Planks work to strengthen the core muscles in your body (your abdominal and back muscles) directly. Then there are other muscles that help to stabilize you in this pose and they strengthen as well:  shoulder muscles, pectoralis (chest), quads (upper legs), gluteals (butt), sartorius (thigh), serratus anterior (side of chest), tensor fasciae latae (thigh/hip), and gastrocnemius (calves).

Increasing your ability to hold these plank positions will help to strengthen and tone those muscles, which will not only make you appear leaner in your core, but also tighten your legs and butt too! Because we are strengthening your muscles, you will be burning more calories, even at rest, so when you feel sore, that is your muscles strengthening, and your body burning fuel. So, feel the burn, and love the burn: it means you are making progress!

The Challenge (…if you choose to accept it):

And for those of you who did the April Squat Challenge, keep maintenance squats ranging from 50-100 5 days a week (if you are able physically and medically).  If you have any specific medical and/or physical limitations, you should speak with your personal healthcare provider before taking on a strenuous challenge.

Day 1: 1 minute

Day 2: 2 minutes

Day 3: 2.5 minutes

Day 4: 3 minutes

Day 5: 3.5 minutes

Day 6: 4 minutes

Day 7: REST DAY

Day 8: 5 minutes

Day 9: 5.5 minutes

Day 10: 6 minutes

Day 11: 6.5 minutes

Day 12: 7 minutes

Day 13: 7.5 minutes

Day 14: REST DAY

Day 15: 8 minutes

Day 16: 8.5 minutes

Day 17: 9 minutes

Day 18: 9.5 minutes

Day 19: 10 minutes

Day 20: 10.5 minutes

Day 21: REST DAY

Day 22: 11 minutes

Day 23: 12 minutes

Day 24: 13 minutes

Day 25: 14 minutes

Day 26: 15 minutes

Day 27: 16 minutes

Day 28: 17 minutes

Day 29: 18 minutes

Day 30: 19 minutes

Day 31: 20 minutes

This is a HARD challenge BUT you can split up the planks into any set of reps and times that works for you and your body (i.e. split up the 20 minutes into 2 sets of 10 minutes in the morning doing 2 minute reps, so 5 planks in the morning and at night and you hit your 20 minute goal.) You should be able start with reps of 30 seconds and be able to increase that pretty quickly, adding in the arm and leg lifts to make it more challenging and to improve your core strength.

So let’s do this and get healthy, fit, and ready for summer!! And don’t forget to join the Facebook Page for the May Plank Challenge, where you can ask questions, get support, and (for those that dare) post their pre/post challenge bodies!

Yours in Good Health,

B

Not enough sleep? Weight gain will become a problem.

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You hear it all the time: If you don’t get enough sleep, you will gain weight. When I think about it, it doesn’t totally make sense because you aren’t sleeping, so you are being more active, right? Then I think about those days after I work a night shift, when I am getting things done in a haze, my brain is not fully functioning, and thinks happen a little bit slower, I feel miserable, and when I have a chance to stop and rest, I take it…so I begin to understand a bit more the whole weight gain portion.

sleep and weight gainWhy exactly does sleep make me gain weight?

When you do not get enough sleep, you are feeling tired and energy levels are low, leading to the use of caffeine and/or sugar to boost your energy levels to help you get through the day, which leads to energy crashes later in the day.  For those of you who exercise in the afternoon, it usually means that it doesn’t happen, because your energy is zapped. And if you are a morning exerciser, you tend to feel to exhausted to get to your workout; a lack of energy leads to a lack of drive.  And when you become dependent upon stimulants to get through the day, it can become a cycle, as sometimes you can overdo it with the caffeine and then have trouble shutting it down, even if you do have time to sleep. When you are tired and sluggish, you also tend to be more lazy; you don’t shop for healthy foods and/or cook for yourself, so you tend to eat what is available and easy.  None of these things are particularly good for your waistline.

There are two main hormones that regulate your eating cycle: ghrelin and leptin. Ghrelin is the hormone that tells you when you are hungry and you should eat, and it is at much higher levels when you are sleep deprived. Leptin is the hormone that tells you to stop eating because you are full, and unfortunately it is in lower levels when you are without sleep. A lack of exercise, high ghrelin, and low leptin levels is basically the trifecta for weight gain.

Add on top of that, your body is not functioning optimally with a lack of sleep, so it’s not just your brain that feels fuzzy, so do the cells in your metabolism, so they aren’t working at their best either. It’s not as if one night with a lack of sleep is going to make you gain 15lbs immediately, but when it becomes a cycle of sleeping less than 7-8 hours per night, and we are frequently reaching for comfort foods, eating more than we normally do, skipping on our exercise, and relying on stimulants to get through the day, it’s not healthy, and you will gain weight.

What can I do?

Cut back on the stimulants and don’t have any after 12pm, and start making a bedtime routine (essentially set a bedtime for yourself) to try to break the cycle.  Also, forcing yourself to get some exercise, even though you already feel exhausted, even if it is just a long walk, really will exhaust your body….in a good way!  It will help to relax your muscles when you are done, and get your brain ready to shut down and get a better sleep/rest. Also try to avoid heavy meals and alcohol right before bed, it can make you have troubled sleep and increase the risk of heartburn. Also, maybe a soothing lavender bath/shower before bed, to help calm your system and ready yourself for sleep.

Once you start sleeping regularly, you will feel a boost in energy, be more efficient, and be healthier.  You can get into a health and wellness cycle by getting regular exercise, and eating healthier, which will lead to a really easy drop in weight…all by making one lifestyle change!

If you DO get 7-8 hours of sleep at night but it is troubled sleep or you always still feel exhausted in the morning you should see your Healthcare Practitioner (HCP) because you may have Obstructive Sleep Apnea (OSA) or another process going on that requires a sleep study or more in-depth review.

Try to set a routine, and breaking the habit of caffeine can be miserable (I used to be a complete caffeine addict and have sleeping issues, so I KNOW how hard this is) but it is so worth it to be able to cut the cord and feel yourself without relying on caffeine and starting to be healthy again.  It seems impossible sometimes, but, I promise, it isn’t!

Yours in Good Health

B

Halotherapy: Is it worth it’s weight in salt?

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There are halotherapy centers cropping up all over the US and EU. I had been asked about the effectiveness of these centers in casual conversation, had no idea what it was, and honestly never gave the topic a passing thought….until I passed one in a strip mall in Florida. The sign outside the center offered that it could fix just about every respiratory and skin ailment one could dream of having: asthma, headaches, allergies, COPD (Chronic Obstructive Pulmonary Disease), Flu, smokers cough, chronic bronchitis, psoriasis, eczema….and the list goes on! But does it work or is it just a trend?

What is halotherapy?

Halotherapy is a type of alternative therapy, in which you go into dry salt mines (or a replicated version of a dry salt mine from the EU) and breathe in the air around you which is a microclimate of a salt aerosol treatment. It is claimed that the created climate with the correct amount of humidity and salt in the air, can not only cleanse your respiratory tract but also your skin and help to basically detoxify you.

halotherapyDoes it work?

People with cystic fibrosis, who get significant build up of mucous in their lungs, do very well, when medically treated, with high salt concentration nebulizers. A nebulizer treatment is basically when you create an aerosol treatment out of oxygen flow and a treatment fluid of your choice, and for cystic fibrosis patients, some very strong studies have shown an improved lung function after these treatments….in hospitals.  Also, patients that are smokers, with smokers “coughs” have been found to have relief of their coughs, temporarily and a decrease in mucous production, with high salt aerosol treatments, in a hospital setting. Basically inhaling the high salt treatments, dries out your lungs and mucous production decreases.  It is probably a very similar experience to people who live in humid climates go to a desert or somewhere with minimal humidity; breathing feels SO much easier if you have a chronic lung disease (I have asthma and can speak from experience on this end!)

What’s the verdict?

Much like many new alternative treatments, halotherapy has not directly been studied, but because these treatments have been successful with certain subsets of patients, the assumption is that it will work on many more patients, diseases, disorders, etc. People who regularly go for halotherapy treatments seem to report feeling better and they obviously return for treatment.  And halotherapy centers like to point out that they are wellness centers aimed at helping people lead healthier lives, which I can totally be on board with, and if you are someone who has quit smoking but can’t get rid of that cough, or has some sort lung disease where you have an overproduction of mucous, it may be worth a shot.  That being said, you should see your HCP if you have symptoms (such as a chronic cough or mucous production that are not going away) because it may be something serious, but if you want to alleviate symptoms, at this point, I do not see it doing any harm….it just might not help you a whole lot and cost you a few $.  My biggest fear would be sick people coming into this humidified air to cure their bronchitis (or whatever issue they have) and spreading it to others, but you would have to check out the halotherapy center nearest you and see if you are solo in treatment or with others, and how they prevent the spread of viruses and bacteria in their microclimate.  Use your best judgement, and be sure to tell your HCP if you are using this alternative therapy….then maybe we can get some real research on it!

Yours in Good Health

B

April Squat Challenge: Transform your lower Abs and legs

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I love that there are random exercise “challenges” that keep popping up monthly.  I’m not sure who creates them, but for people like me who are super competitive, even with myself, the April Squat Challenge is the perfect challenge! The goal is to take a picture of yourself before day 1 and then after Day 30 and see the results.  This is a very intense regimen, and if you have any sort of lower joint (hip, ankle, knee) problems, this may not be the challenge for you, and if at any point you feel pain (other than the pain of intense muscle-building), you should stop; it may be too intense for you. But there’s no one stopping you from creating your own personal challenge! If you have a partner to join in on the fun, then do it, because you both can make sure that you have proper posture AND it will keep you honest. Feel free to post before and after pics at the end of the month!

Day #1- April Squat Challenge

Day #1- April Squat Challenge

What is the Challenge?

Squats help to sculpt your lower abs, legs, gluteals (your butt), and they help to improve your muscle strength, your speed when walking running (your gluteals are key when you first start running- even when not up hills), and improve your self image: who doesn’t feel great when their legs and butt look amazing in these warmer weather months? *These are intended to be without weights, but if you are already a ‘squatter’ and you want to add some low weights (after checking with your HCP or after checking with a trainer to ensure it is safe for you- go for it!).

Day 1: 30 squats

Day 2: 40 squats

Day 3: 50 squats

Day 4: 60 squats

Day 5: 70 squats

Day 6: 80 squats

Day 7: REST DAY

Day 8: 90 squats

Day 9: 100 squats

Day 10: 110 squats

Day 11: 120 squats

Day 12: 130 squats

Day 13: 140 squats

Day 14: REST DAY

Day 15: 150 squats

Day 16: 160 squats

Day 17: 170 squats

Day 18: 180 squats

Day 19: 190 squats

Day 20: 200 squats

Day 21: REST DAY

Day 22: 220 squats

Day 23: 230 squats

Day 24: 240 squats

Day 25: 250 squats

Day 26: 260 squats

Day 27: REST DAY

Day 28: 265 squats

Day 29: 270 squats

Day 30: 280-300 squats

As you can see, the final goal is 300 squats!!  Let’s do this! Who’s with me?

Yours in Good Health

B

***Edited 4/2 20:35: To perform a squat appropriately, you want to squat straight down (feet hips width apart) as if you are about to sit in a chair (think butt out) as far down as you can go keeping your balance and posture, then stand back up straight.  To maintain a straight upper body posture, you can put an exercise ball between your upper back and a wall, to make sure you are keeping your upper body straight! You can do reps of whatever works for you with 30 second breaks, if you so choose! I am just going straight through and I have added weights (but I do lunges and squats a few times a week anyways).  Good Luck and don’t forget to add pre/post pics on the April Squat Challenge Facebook page I have created!!