-- By Nicole Nichols, Fitness Instructor & Health Educator (SparkPeople)
Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.
1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
5. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
7. Relax!
You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
8. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
9. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
10. Catch some Zzzz’s
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.
Bridge Chiropractic
13712 NE 20th Ave
Vancouver, WA 98686
Phone: 360-574-5944
605 SE 164th Ave.
Vancouver, 98684
Phone: 360-567-1205
Monday, January 25, 2010
Tuesday, January 19, 2010
Healthy eating year round for head-to-toe beauty
(ARA) - From award shows to a simple coffee run, movie and television stars are known for looking photo-ready at any moment. While their appearances may seem difficult to maintain, experts behind the scenes say achieving head-to-toe beauty simply starts with the foods we eat.
Carrie Latt Wiatt, nutrition consultant to Hollywood's elite and author of "Eating by Design: The Individualized Food Personality Type Nutrition Plan" and "Portion Savvy," works daily with celebrities like Stacy "Fergie" Ferguson and other red carpet beauties to ensure their bodies are always ready for high-profile events.
"You can work toward desired health and beauty goals by following a balanced and portion-controlled eating regimen that can be maintained year round," says Wiatt. "A healthy diet can help keep skin looking more youthful, hair more vibrant and waistlines trimmer. No matter the occasion, following this approach offers long-term success."
With so many glamorous events, such as weddings, vacations and dates, dotting the calendar each year, a long-range view on beauty is especially important. One in three women begin to prepare for moments like these a month or more in advance, according to a new poll by the Florida Department of Citrus.
Wiatt fully understands how strongly women feel about looking their best at key moments and says the tips she shares with her clients are the same she would share with others.
"The first thing I tell my clients is to keep a food journal to identify and eliminate diet de-railing habits, such as late-night snacking, sugar addictions or baked goods at the office," says Wiatt.
With increased awareness of daily food consumption, Wiatt then works to integrate the following healthy lifestyle habits into daily regimens:
* Fill up on fiber. Dietary fiber can help keep you feeling full for longer. An entire medium grapefruit has 4 grams of dietary fiber, some of which is soluble fiber (pectin), which helps support healthy cholesterol levels. Enjoy half a grapefruit for breakfast and another half after your evening workout.
* Prepare your portions. Be mindful of portions by downsizing dishes at home. Measure correct portions the first time, so you have a visual blueprint in your mind.
* Shake up snack time. Eating well is all about flavor, texture and variety. For an energizing afternoon snack, try pairing a fruit or vegetable you love with a serving of walnuts to add protein, omega-3 fatty acids and a satisfying crunch.
* Eat your way to great skin. Your overall diet and health regimen may contribute to smooth, supple skin. The vitamin C found in Florida grapefruit and 100 percent grapefruit juice supports collagen production to help keep skin looking youthful, glowing and picture-perfect ready for whatever the day throws your way. Collagen breakdown in the skin may contribute to the appearance of wrinkles.
* Eat smarter. To regulate caloric intake, practice mindful eating instead of automatic eating. First, consult your brain: are you feeling hunger or boredom? Second, wait five to 10 minutes after experiencing diet-derailing cravings to see if they pass. Finally, when its mealtime, take your time and monitor for satiety - then stop when you are satisfied.
"The results of a balanced diet can be rewarding - especially when you reach a point where you're no longer afraid to reach into the closet, try on a favorite outfit and know you'll be ready for those planned or spontaneous special moments," Wiatt adds.
Visit www.GoFloridaGrapefruit.com for more healthy lifestyle tips and delicious recipes featuring nutrient-rich grapefruit.
Bridge Chiropractic, PC
13712 NE 20th Ave
Vancouver, WA 98686
Phone: 360-574-5944
Bridge Chiropractic, PC
605 SE 164th Ave.
Vancouver, 98684
Phone: 360-567-1205
Toll Free: 866-DRPAUL1 (866-377-2851)
E-mail: drpaul@bridgechiropractic.com
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