It’s what’s on the inside……..

Every one I know has heard it at some time, “it’s what’s on the inside that counts”.  If you were like me, you rolled your eyes and swore no one understood you.  Most of us heard this in response to our self-criticism of physical attributes.  Our Mother, or some other well-intending individual would try to convince us that our appearance was not as important as being a good person.  While this is VERY true, I want to look at it from another perspective.

Society spends billions of dollars on skin cream, serums, age defying procedures, makeup, diet pills, spanx, lipo, lifts and tucks.  All of this in an effort to look good on the outside.  But what about the inside?

If we were to peel the skin back, how would they look on the inside?  Imagine if the money spent on the things mentioned above, was spent on healthy living instead.  You see, if we focus on making our insides look good, the outside follows.  When we feed our body healthy, nutritious food, it shows!  When we’re active, it shows!

In addition to the obsession with physical beauty, society is also obsessed with food.  Unfortunately, it’s not the nutritious food we crave.  In the age of instant gratification, we want food and we want it now!  Fast food restaurants and companies who crank out processed foods are happy to oblige.  The same person who smears $100/oz serum on their face before bed, will complain that a salad costs $4.00 and a burger only costs $1.00.  Not once considering, if they were to splurge on a $4.00 salad, rather than the greasy $1.00 burger, they probably wouldn’t need the expensive serum.

Currently, in the United States, more than 68% of the population is considered overweight or obese.  Many life-threatening conditions are linked to being over-weight and/or obese, including type 2 diabetes, heart disease, some cancers, high blood pressure, asthma, sleep apnea, gall bladder disease and stroke.  The number one factor in battling obesity is a healthy diet.

When we give our body what it needs to function optimally, it rewards us and shines through.  We’ve all seen that healthy man/woman who just seems to glow, hair seems thicker and shinier, the skin is clear and dewy and their body looks healthy and fit.  This is a side effect of a healthy diet.  While every disease and ailment cannot be cured or avoided by eating healthfully, many can.  In addition, when we eat for proper nutrition we have more energy to exercise, move and live an active lifestyle – which is the second component to looking and feeling good.

While it’s very cliche, it’s true – garbage in, garbage out.  If you’re feeding your body food with little or no nutritional value, it shows.  If you’re feeding your body a diet full of necessary vitamins and minerals, it shows.  So, rather than spending your hard-earned money on expensive products that may or may not give you the results you seek, invest that money in a sure-thing, yourself!  It’s a guaranteed return!

It’s true, “it’s what’s on the inside that matters”!  Focus on being healthy and looking good on the inside – you’ll be rewarded with feeling and looking good on the outside, win, win!

 

 

 

It’s been a long time!

Yes, I know it’s been way too long since my last post – my apologies.  The good news is, I’m back on track and excited about it!  So, what have I been doing? Slacking?  Hardly, let me fill you in.

I started my Stay Balanced Yoga business in July 2014.  In addition to the yoga classes I began teaching and the birth of my lifestyle program, “Walk the Walk”, I continued to work my full-time job.  As my business grew, so did the length of my days – I was putting in up to sixteen hours on some days, as well as working on weekends.  While I was working a lot, and business was growing, I felt like I was spinning my wheels.  My passion for wellness, was beginning to cause stress, fatigue and burnout, ironic – I know.  After discussing it with my husband, I decided to leave my full-time job after twenty-two years to pursue my passion – YIKES!

This was an extremely difficult decision, I was leaving a job that afforded my family great health benefits and regular paychecks – stability, for something I love and have great passion for, but was very uncertain.  When I resigned, I cried.  I didn’t understand it at the time – but later likened it to a divorce.  I had spent more than half of my life with this company and these people. I had so many emotions, but I trusted my gut – this was my chance to make a living doing what I love, I could not pass it up.

Three months into my new chapter, I couldn’t be more confident in my choice.  Currently, I am pursing my Holistic Health Degree, broadening my Yoga education and writing an ebook – all while building my Yoga and Wellness business.  I feel like a heavy weight has been lifted, I feel lighter, happier and more fulfilled.  I am most grateful to my husband for affording me this opportunity, without his support I’m not sure I would have ever taken this leap.  I am also eternally grateful for my clients, friends and family, who continue to support and believe in me.

My passion is to help others live their healthiest lives.  I want to give back in a positive, meaningful way.  I feel like I’m on the path that’s right for me, the path that will take me where I’m meant to be.  Are you on the path that’s right for you?  Have you ever explored what it would take for you to get there?  I would love to hear your feedback!

 

Does size matter?

NO!  The answer is no, a million times no – and here’s why.

Many people are obsessed with fitting into a particular size, whether it’s the size they wore in high school, the size Hollywood tells us we should be or the size the skinny girl in the office says SHE wears.  It becomes an unhealthy focus and can lead to serious self-esteem issues and/or eating disorders.

Let’s talk about the numbers on that tiny piece of material attached to your jeans and why they don’t matter.

1. It’s a game!  Designers know that people, especially women, will buy a garment that has a size 4 label, over one that has a size 8 label, every time.  So while your TRUE size might be 8, you’re going to buy the brand that tells you that you’re a size 4.  In the end, the designer who tells you what you want to hear (read), wins.
2. Individuals of the same height and weight can wear very different sizes.  You can have a “pear shaped” woman who weighs 150 lbs, she may wear a size 12 in jeans, while a 150 lb, top-heavy woman who is slimmer through the hips may wear a size 6.
3. Brands and styles have very different cuts.  Have you ever noticed that a particular store who caters to a younger crowd, carries pants that are longer and slimmer?  These stores are targeting individuals who have a particular body shape.   Someone with a more “mature” body shape, who usually wears a size 4 will not be able to pull this store’s size 4 pants up over her thighs. The clothing in this store is not made with a her body shape in mind.
4. Many of us are not one uniform size.  Some may have a small waist and carry weight through the hips and thighs, others may have a wide waist and very thin legs.  While there are some people who slide right into those pants, the rest of us need a good tailor.

In the end, who, besides you, really knows what that tag says – or cares for that matter?  I don’t think anyone really knows what a true size 0,2,4,6,8……is anymore.

Why do we let that number bother us so much?  Does it determine our value as a human being?  Does it make us a better person?

The best fashion advice I’ve ever received was, buy for the largest part of your body and have the rest tailored.  A nice, tailored, put together look beats squeezing yourself into something that makes you look and feel like a Vienna sausage, just because the tag, that no one can see says “4”.

 

It’s Hot, Be Smart!

For those who prefer to walk, run or bicycle outside, January is brutal!  We find ourselves longing for the warm summer days when we don’t have to put on layers, hats and gloves before our morning workouts.  Not to mention it’s easier to get out of bed when you’re not going out into 27 degrees and trying to avoid icy patches on the roads and sidewalks- brrrrr!  January comes and goes, we have approximately 2 weeks of gorgeous, perfect weather and then BAM,  it’s June, and temperatures have been 95+ for more than a week!.

Since most of us can’t just pick up and move to San Diego to enjoy the perfect weather, let’s talk about the dangers of exercising in extreme heat and how to safely exercise outside.

Under normal circumstances our bodies are warmer than the environment, when this changes, we begin to sweat.  Sweating cools the body, but can also cause dehydration as we’re losing fluids.  As long as you stay hydrated, the body can cool itself, it’s when you become dehydrated that you become susceptible to heat exhaustion or heat stroke.  When the body can no longer cool itself it begins holding the heat inside, causing the core temperature to rise, which can effect internal organs and the central nervous system.

Heat exhaustion can cause fatigue, weakness, nausea, dizziness and muscle cramps.  When a person’s temperature exceeds 104 degrees, they experience respiratory distress, the inability to sweat or loss of consciousness, they’re usually experiencing a heat stroke, which can lead to death.

While exercising in the heat can be dangerous, there are some steps you an take to exercise outside safely.

• Stay hydrated – most doctors agree, this is the most important factor to exercising in warmer temperatures.  To maintain good hydration for a summer workout, doctors recommend drinking 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, after you get started try to take a big drink every 15 to 20 minutes during exercise.  If your urine is darker than normal or you don’t urinate for periods of 4-6 hours, you’re most likely dehydrated.
• Dress appropriately – lightweight fabrics that wick away sweat are best when exercising in warmer temperatures. Clothes should also be light in color in order to reflect the sun.  Sunscreen should ALWAYS be worn, in addition to a breathable hat.  If you wear a helmet, try to remove it when taking breaks to let your head cool and breathe.
• Time and place – try to exercise before 7am or after 6pm, preferably before sunrise or after sunset.  Chose a route that provides shade and has places to pull over and rest.  Avoid routes that are isolated and make sure you have cell service in case you need help.
• Consult with your physician or pharmacist – there are medications and supplements that can cause dehydration, combining these with excessive sweating will cause an individual to dehydrate rapidly.  Examples include, antihistamines, blood pressure medications, antidepressants, caffeine and alcohol.
• Listen to your body – your body will tell you when you’re putting it in danger.  If you notice signs of heat exhaustion, stop exercising immediately, hydrate in the shade and call for help if necessary.

Following these steps can help make outdoor exercise safer in the heat, but know when to say when.  When temperatures exceed 90 degrees, consider taking your workout inside.  We exercise to stay healthy, don’t negate it by risking heat related illness.

Brush-a, Brush-a

Dry brushing – you’ve probably heard or read about it, but do you know why we should do it?  Let’s talk about what it is, how to do it and why you should do it.

Dry brushing is done with a natural (non-synthetic) bristle brush, use one with a long handle so you can reach all areas of your body.  It’s best to stand in the shower or bathtub when you brush as dry skin will fall.   Dry brushing is exactly what it sounds like, use long sweeping motions to brush your skin.

Dry skin brushing should be done daily for best results, or even twice a day if you like. Try incorporating it into your normal daily routine, avoid doing it too close to bedtime, as it may leave you feeling energized.

When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Avoid brushing your face .

The pressure you apply while brushing your skin should be firm but not painful (avoid “scrubbing”). You can brush for as long (or as little) as you’d like.

Once you’ve brushed your entire body, rinse your body with hot or warm water then finish with the coldest water you can, it helps promote circulation.  When finished, pat skin dry and and apply a natural oil, like coconut oil for smooth, hydrated skin.

Why you should do it:

1. To stimulate the lymphatic system.   Your lymphatic system is the system responsible for eliminating cellular waste products.   When this system is not working properly, waste and toxins can build up and make you sick. Lymphatic congestion is a major factor leading to inflammation and disease. When you stimulate your lymphatic system it helps release toxins.
2. Exfoliation – Dry skin brushing removes dead dry skin, improving appearance, clearing clogged pores, and allowing your skin to “breathe.”
3. Increases circulation – this helps release and eliminate metabolic waste.
4. Reduces the appearance of cellulite – Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearance of cellulite. 
5. It’s invigorating!  Not only does it leave you with tighter, glowing skin, it can also leave you energized.

Cellulite, the not-so-cute dimples

Cellulite is a term for lumpy, dimpled flesh on the thighs, hips, buttocks and abdomen. Cellulite is most common in adolescent and adult women – so NOT fair!

Cellulite isn’t a serious medical condition, but might make you self-conscious about wearing shorts or a swimming suit.  Cellulite makes the skin appear bumpy or uneven.  Most of us know what it looks like, but many do not understand what causes it .

There is a layer of connective tissue between the skin and underlying muscle, fat lays in between.  The connective tissue is kind of like a window screen or web, when fat cells accumulate they push against the tissue causing a puckered or cottage cheese appearance on the skin.  Both men and women can have cellulite, however it is more prevalent in women as we carry more fat in the thighs, buttocks and abdominal areas.  It is also more common as we age, as skin loses elasticity.  Weight gain can make cellulite more noticeable, but some lean people have cellulite, as well. It tends to run in families, so genetics may play the biggest role in whether you develop cellulite.

Other factors that can contribute to the appearance of cellulite are:

• Poor diet
• Slow metabolism
• Lack of physical activity
• Hormonal changes
• Dehydration
• Total body fat
• Thickness and color of your skin

There are ways to lessen the appearance of cellulite.

1. Eat a healthy diet and maintain a healthy weight
2. Stay hydrated
3. Use a self tanner – darker skin tends to make skin look smoother
4. Exfoliate – keep as smooth as possible
5. Strength train – having strong muscles under lumpy areas can help skin appear smooth
6. Quit smoking – lighting up affects the blood supply to your skin, making it thinner and more likely to sag.
7. Massage problem areas – this helps promote circulation, which makes dimples less noticeable.
8. Use retinol creams – this helps thicken your skin’s outer layer and helps cover lumpy areas.

There are other options that are very pricey and require ongoing treatment to keep the smooth appearance.  Skip liposuction as this procedure can actually make cellulite worse.

Cellulite is a common condition that affects roughly 90% of women.  Chances are, you notice it more than anyone else.  Control the things you can control and let the rest go,  In the end, it’s more important how we look on the inside.

Get back!

It is estimated that back pain affects an estimated 80 percent of Americans at some point in their lives. The degree of pain can range from mild to acute. It can come from the lower, middle or upper back. Common back pain causes include nerve and muscular problems, degenerative disc disease and arthritis.

Depending on the source and degree of back pain, multiple studies have shown that a yoga practice that emphasizes stretching, strength, and flexibility, can help relieve back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function.

While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.  Individuals should always consult with their physician before beginning any exercise program.

Many of the postures in yoga strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are important for support of the spine, helping the body maintain proper upright posture and movement. When these muscles are strong, back pain can be greatly reduced or avoided.  Lengthening the hamstring muscles is also key in helping to avoid low back injury or strain.

Yoga incorporates stretching and relaxation, which reduces tension held on certain muscles muscles. Yoga requires that the individual hold poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints.

Once approved by the attending physician, try some of the poses below to help relieve back pain or soreness.

Downward dog – targets the muscles in the low back that support the spine.  These muscles help you stand and lift objects.

Child’s pose – stretches and elongates the back muscles.

Pigeon pose – this pose is a hip opener.  Tight hips can contribute to low back, this pose helps loosen hip flexors and rotators.

 

Cat/Cow pose – these poses are a wonderful way to loosen the back muscles.

Forward Fold – this poses lengthens the hamstrings and stretches the low back.

A strong core helps protect the low back, exercises like plank and modified plank are great for strengthening the core as well as the back muscles.

It is best to work on strengthening and lengthening these muscles before you experience any pain.  If you do experience back pain consult you physician and discuss whether a yoga practice would be beneficial.

Just breathe

Breath is essential to life. It is the first thing we do when we are born and the last thing we do when we leave. What we may not realize is that the mind, body, and breath are connected.  Our breath can help us during stressful times.  Learning to breathe consciously can be a valuable tool in helping to bring balance in the mind and body.

Some documented benefits of a regular deep breathing practice include:

 

• Reduced anxiety and depression
• Lower/stabilized blood pressure
• Increased energy levels
• Muscle relaxation
• Decreased feelings of stress and overwhelm

There is a growing appreciation for the positive impact that deep breathing can have on the physiology, both in the mind and the body.  Many of these beneficial effects can be attributed to reducing the stress response in the body.

When an individual experiences stress, it triggers the body’s “fight or flight” response.  Our breathing becomes rapid and shallow, stopping in the chest rather than in the lower lungs.  This can make an individual feel short of breath, anxious or frustrated.  At the same time, your body produces a surge of hormones such as cortisol and epinephrine (also known as adrenaline), which increase your blood pressure and pulse rate.

 

 

Deep breathing can reverse these symptoms. When you breathe deeply and slowly, you activate the parasympathetic nervous system, which reverses the stress response in your body. Deep breathing stimulates the main nerve in the parasympathetic nervous system—the vagus nerve—slowing down your heart rate, lowering your blood pressure, and calming your body and mind.

When you practice deep breathing, you engage the abdominal muscles and diaphragm instead of the muscles in the upper chest and neck. This conditions the respiratory muscles which promotes improved efficiency of oxygen exchange, allowing more air exchange to occur in the lower lungs. It also reduces strain on the muscles of the neck and upper chest, allowing these muscles to relax. Deep breathing is more relaxing and efficient, allowing higher volumes of oxygen to reach the body’s cells and tissues.

Deep breathing can help calm and slow down the emotional upset as well. Breathing can have an immediate effect on diffusing emotional energy.

There are several different ways to practice deep breathing.

1. Complete belly breath – place one hand on your belly, inhale through your nose, filling up the belly.  When you cannot inhale anymore air, pause briefly, then exhale slowly and completely.
2. Alternate nostril breathing – hold your right thumb over your right nostril and inhale through your left nostril.  At your full inhale, close the left nostril with the forth finger and exhale through the right nostril.  Alternate this breathing technique for 3-5 minutes. This technique is almost instantly calming.
3. Ujjayi (ocean) breath – take a slow, deep inhale through the nose.  Keeping the mouth closed, constrict the throat muscles and exhale through the nose – making the sound of the ocean (similiar to darth vader).  This technique helps settle your mind and bring your focus inward.
4. Energizing breath – start by relaxing the shoulders and taking a few deep breaths.  Begin to inhale and exhale forcefully  at one second per cycle.  Breathe from the diaphram, while keeping the head, neck, shoulders and chest still.

The next time you feel anxious, stressed, uneasy or sluggish try using your breath to help soothe and calm you.  It works!

The power of attitude is yours

We live in an imperfect world, bad things happen to good people, work is stressful, life is busy, there is illness, injustice, prejudice and general bullshit. On the flip side, good things also happen to good people, work allows us to pay our bills and live the lifestyle we choose, a busy life means it is a full life, there is good health, justice and love.  The way we choose to look at things and life impacts us and others in many ways.

Some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits.

Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way.

Health benefits that positive thinking may provide include:

• Increased life span
• Lower rates of depression
• Lower levels of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduced risk of death from cardiovascular disease
• Better coping skills during hardships and times of stress

Some believe positive thinkers experience health benefits due to coping better with stress and stressful situations, which reduces stress on the body.  These individuals also tend to live healthier lifestyles in general.

Positive thinking can also help individuals be more resilient.  Resilient people can face crisis and trauma with strength and resolve. Rather than falling apart in the face of stress, they have the ability to carry on and eventually overcome.  When dealing with a challenge, optimists typically look at what they can do to fix the problem, instead of giving up hope.

Positive individuals are also more pleasant to be around in general.  I’m not referring to a “Pollyanna” attitude, I’m referring to people who aren’t complaining and speaking negatively the majority of the time.  It’s natural for people to gravitate to upbeat, positive individuals and to avoid the “Debbie Downers”.

The Mayo Clinic suggests the following ways to help you think and behave in a more positive way.

• Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it’s work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.
• Check yourself. Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
• Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn techniques to manage stress.
• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
• Practice positive self-talk. Start by following one simple rule: Don’t say anything to yourself that you wouldn’t say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.

There will always be unpleasant people, situations and issues – it’s up to you how you deal with them.

Energy drinks, are they really worth it???

It seems energy drinks are everywhere these days.  They tend to be marketed to a younger generation and athletes, two demographic groups who should probably avoid these sugary, caffeinated beverages.  But these aren’t the only people drinking these drinks, and we really don’t much about them.  Many of these companies market their products as a supplement rather than a food, therefore they are not regulated by the FDA and are not required to list how much caffeine they contain.  Without regulation and studies, it’s unclear how the caffeine interacts with the plant-based and herbal ingredients (guarana, ginkgo biloba and ginseng are common ingredients) also contained in these products.

I believe it is important for companies to list every ingredient and how much of those ingredients are in their products, consumers need to know what they’re putting into their bodies, they need that information to make an educated decision regarding consumption of these products.

There really isn’t much data out there or studies that show the short & long-term effects these products have on the human body.  Let’s talk about what we DO know.

• Increased Heart Rate

  Energy Drinks can raise your heart rate, especially if you are sensitive to caffeine. The University of Washington reports that caffeine is a central nervous system stimulant and can increase your heart rate. Studies also show, guarana has three times the caffeine content as caffeine in coffee. According to Johns Hopkins University, in a survey of 496 college undergraduate students, 19 percent of students indicated that they experienced heart palpitations from energy drinks. The American Heart Association confirms this, noting that people consuming two energy drinks everyday experienced blood pressure and heart rate increases.

• Dehydration

  Another side effect of Energy Drinks is dehydration. The combination of caffeine and guarana in energy drinks can lead to dehydration. The caffeine in energy drinks acts as a diuretic and can leave you severely dehydrated if you do not replace the water that is lost; this is particularly dangerous if you are exercising and sweating. If you are using Energy Drinks as a pre-workout dietary supplement, make sure you are properly hydrated before training and replacing lost fluid by drinking water during training.

• Dangerous Combination with Alcohol

  Combining alcohol with Energy Drinks can have fatal results. Energy drinks have received a lot of negative press from their popularity in the party scene. According to Brown University, combining the depressant effects of alcohol with the stimulant effects in energy drinks can be dangerous. The stimulant’s effects can reduce your sensation of impairment. When the stimulant’s effects wear off, your blood alcohol concentration may still be raised and cause you to vomit while you sleep or make you have a reduced capacity for breathing. Northwestern University reports that Michigan, Washington and Utah have outlawed the sale of energy drinks that contain alcohol, due to the potentially fatal side effects.

  Drug Interaction

  Some of the ingredients in energy drinks can interact with prescription medications especially medications taken for depression.

 

• Insomnia

  Energy drinks do a good job of keeping people awake, but when abused, they can cause some people to miss sleep altogether. This lack of sleep causes impaired functioning and can be dangerous to drive or perform other concentration heavy tasks.

These are just a few of the side effects that we know about, without regulation and studies we will have to continue to learn about the effects the hard way, when something goes wrong.  It is best to consume these beverages in moderation until you know how they will affect you or skip them all together.  It is said that 80% of adults use caffeine to help keep them awake and alert, it is best to stick with what we know to be safe, coffee or tea, again in moderation, are good choices.  It’s always best to KNOW what you’re eating or drinking!