Fight Fatigue

Now that the holidays have past and tax season is rolling around, along with other life stresses, you might be feeling a little overwhelmed. You may even be feeling a little fatigued just trying to catch up with things. You can help combat fatigue by staying hydrated. Sometimes fatigue is the result of dehydration, so make sure your getting enough water. The body is made up of around 60% water. On average men should drink 13 cups of water daily and women 9 cups. Keep in mind that this may vary depending on your level of perspiration during activities. This is especially true during the Summer when your body perspires more. If water doesn’t seem to help your fatigue, try a high energy snack such as peanut butter on a stalk of celery or apple slice. Peanut butter is a good source of protein and high in monounsaturated fat. Not all peanut butter is the same, so be sure to read the labels and choose a peanut butter that list peanuts or peanuts and less than 1% salt as the ingredients. You can also boost your energy level by going for a short brisk walk. This may boost your energy level by as much as 20%. Lastly, 30 minutes of sunlight doth good to the body. 30 minutes of exposure to sunlight can help shift your bodies circadian rhythm resulting in an energy and mood boost.

Increasing Brain Power

I think we’ve all had days of brain fog some days more than other. You know those days where it seems like you can’t retain any more information, kinda like you’ve reached your brains maximum capacity? Those days are familiar to me. It can be a challenge trying to balance school, work and family. The most important way you can boost your brain power is by getting 7-8 hours of sleep on nightly bases. I confess that I'm guilty of not getting that much sleep on some nights and I seem to be ok, at first. But after a few days of sleep deprivation, my emotions are running high and my energy level is depleted. You can also boost brain power by reading or speaking out loud. This is very helpful when you’re trying to study for an exam or remember something. Just make sure you’ve narrowed it down to the most important information. Don’t try to remember every single little detail. Cinnamon can also be helpful. Cinnamon is said to help increase the rate at which your brain processes visual cues. You can easily add a teaspoon of cinnamon to your cereal or even chew cinnamon flavored gum. There has also be some studies on Ginkgo Biloba that shows it can increase blood flow to the brain. Some people have also reported an increase in libido. Not all Ginkgo is the same, it has to be a pure form with a high amount of the standardized extract and a good potency.

My Secret to Coping with Stress

As you know, this time of year can be stressing and I personally have had an extra stress load this year. Not to mention my sources of stress are drawn from several areas. Either way, I mange with prayer, a healthy diet, exercise, a supporting circle of friends, family and… my Bach Rescue Remedy. Bach Rescue Remedy is a homeopathic supplement that I have used on occasion for years. It’s a natural stress relief that works almost instantly. You can buy it in spray form or tincture. I prefer spray because I can carry it in my purse and use it when I need it. Bach Rescue Remedy consist of the Bach Flower Essences; Rock Rose, Clematis, Impatiens, Cherry Plum and Star of Bethlehem. Each flower has its own function. For instance, the Rock Rose brings courage in times when one is faced with fear or terror. This is common around the time of family reunions or family get togethers lol;-). Clematis, works by allowing you to focus more on the present rather than the future, which is uncertain. Cherry Blossom brings clarity and rationalization to your thinking. It also brings a sense of calm and balance when you feel that your loosing control. Lastly, Star of Bethlehem encourages a calm and lessens the impact of grief, fright or shock. Bach Rescue Remedy can be purchased at Clark's Nutritional Centers (www.clarksnutrition.com) or your local health food store

No one supplement can solve a problem but for some people it may help. Eating a balanced diet along with exercise and some quiet time can provide the essentials to maintain better health. We also have to keep in mind that we can’t change everything and taking on additional stress will do more harm than good. So my thoughts to you are to focus on the things you can change and let the rest go. Have a very Merry Christmas and be good to your body and it will be good to you.

You can eat the holiday goodies, less the extra pounds

It’s that time of year again when we spend too much and eat too much. Spending less and eating less can address both problems…right? Sometimes that’s easier said than done. Especially when my eight year old puts a Smart car at the top of his Christmas list. I have explained to him that by law he needs to be 16 years old and have a driver’s licenses before he can drive. But he’s still convinced that the Smart car is just the right size for him to drive. I would not be surprised if he already knew how to drive since he has not missed a NASCAR or Indy car race. Not to mention he has mastered Mario Kart game. In his eyes, I guess that qualifies him to drive. My words of wisdom to him were, “well son, start saving now and by 16 you should have enough money to buy that Smart car yourself.”

Weight loss kinda follows a similar concept, keep working out and reducing calories and overtime the weight will come off. But the problem is, it’s so darn easy to overindulge than it is to go through the motions of exercising and eating less. I can vouch for this because I too have failed victim to food indulgences and the work to get off the extra is just that…work. But how can one resist such sweet temptations, especially at this time of year. Should you avoid all the goodies, eat in moderation or overindulge and pay the price later? Well let’s look at all three scenarios, should you avoid the sinfully tasty goodies? You could but making it completely off limits is like telling yourself that you can never eat these foods and after a while you will eventually give in and your likely to over do it. Moderation, that sounds like a good idea. Allow yourself a certain amount of goodies but be careful not to over do it. One of my personal favorite ways to accommodate my preferably “naughty but goody” foods is to workout a little more. For instance, I'll workout an extra 30 minutes on top of my regular exercise time and reduce my calories prior to the event I plan on attending and eating at. The other option is to overindulge and from my experience, I have been there, done that and don’t like it. For one thing it may be very satisfying while your eating. And yes it’s a symphony of palatable pleasure in your mouth and comforting during the whole eating experience. However, it’s the aftermath that stinks. You don’t feel good when the food is gone but the reality is, it hasn't really left you, you just don’t see it in the form of food. It transforms to a layer of fat on your butt, hips, thighs, you fill in the blank. The extra calories that you consumed has now turned into a pound or more of fat and you'll have to work to get it off. Having an extra pound of fat is going to require you to burn 3500 calories to rid yourself of the evil. And that can take a week or more for some people. So my advice to you is to stay within a healthy caloric range and if you plan on taking part in the goodies. Consider doing a little more exercise on top of your regular routine and reduce your calorie intake prior to the food event. This will allow you to accommodate the holiday treats.

Ways To Help Improve Acne

Acne affects roughly 17 million plus Americans but the majority are adolescents. Unfortunately for some, it may or may not continue into middle age with women being the ones who experience it the most. The onset of acne occurs when the sebaceous glands are triggered by sex hormones. This results in the skin having an increased production of oil that can cause the ducts to become plugged. The plug duct begins to accumulate bacteria that cause the skin to become inflamed, thus producing the…dreaded zit. What’s interesting is how food can affect hormone production. Androgens and hormonal mediators can be triggered by foods and may cause the increase of sebum in the gland. Possible foods that may be culprits are dairy, high glycimic foods and increased fat intake. The speculation of dairy being the cause is due to the possible link of milk containing hormones and bioactive molecules. The other theory is hyperinsulinemia (an increased amount of insulin in the blood) triggers a sequence of events in the endocrine that affect the sebaceous glands. A 12-week study that was done on young men showed a decrease in acne for those who were on a low glycemic diet. Also they had experienced a weigh loss and an improved sensitivity to insulin. The study also showed changes in the surface of the skin related to the fatty acid composition of skin surface trigylcerides; that can affect the production of sebum. Foods that are considered high glycemic are, white bread, potatoes and other sugary foods that can cause a surge in insulin. Foods that are low glycemic are, sweet potatoes, beans and other high fiber foods that result in a gradual increase in insulin.

Natural methods that can be used to better control acne are, eating a nutritious diet, exercise regularly to help control weight, alpha hydroxy acids, tea tree oil and zinc supplementation. Tea tree oil can be found in health food stores and is applied topically to help clear the skin of bacteria. Tea tree oil is not for everyone. Those who may have a condition called rosacea, should not use it as it can make their condition worse. Alpha hydroxy acids are applied topically as well and can help rid the skin of dead skin cells that can clog pores. It can also help in the healing process of acnes scars. Zinc supplementing can be done orally or applied topically. Zinc works by aiding in the wound healing process, helping to reduce inflammation. Zinc supplements should be taken with food as it can cause nausea.

Soldier’s Honor

This weeks blog is a tribute to my family, friends and all the men and women soldiers who have fought for our country. The poem I wrote below is titled, A Soldier’s Honor.

You fought your wars and gave your all to someone you’ve never known. Your metal of honor is your heart of courage and your faith in mankind and freedom is your drive and willingness to die. To trade your life for your sons and daughters, not mentioning mine. A purple heart represents your loyalty and your pledge to the flag. You honor this country with your willingness to fight and our freedom came with a heavy price. You blink once before battle and twice to shun your fears and still you walk with a brave heart of honor as you step foot into the battlefield. Sometimes thinking once about your family and twice about your life and often struggling with the thoughts of “will I ever come back?” But your heart of courage and soul made of brave crosses that battlefield knowing the price and yet you sign it with your life. My pledge to you dear solider is, I will honor my country and the freedoms you’ve paved, because of this, I will honor you and the life you gave.

Plyometric Training

From athletes to people who just workout to stay fit, plyometrics adds variety and a challenge to your workouts. Adding plyometrics will allow you to challenge your body, reach a higher level of fitness and get continued results. In the past few years I have become quite a fan of plyometric training and it's a part of my workout regimen. It provides a good challenging workout and it kicks your butt in a short amount of time, resulting in an optimal calorie burn. Plyometrics date back to the 60’s and has strong roots in European countries where it was know as “jump training.” Plyometrics uses a stretch-shortening cycle that allows the muscles to use stored energy during the negative loading (eccentric) of a particular movement. In addition, it allows for quick utilization of energy during the positive (concentric) phase of an exercise. For example, when the muscles are under load such as squatting down and jumping up, it’s during this amortization phase when the main muscles are absorbing energy. In fact, 32% of the energy is used during the positive part of the movement. However, if the amortization phase last for an extended amount of time, the energy that’s being absorbed can be lost. What research does show is when the negative loading is done at a rapid speed(shorter amortization phase) the results are stronger positive muscle contractions.

If your wanting to try plyometrics I recommend working with a personal trainer to insure the movements are done correctly. And like any exercise program, the proper precautions should be taken such as wearing shoes that offer good support, warm up 10-15 minutes prior to workout and don't perform exercises when you start to feel fatigue and good form is compromised. Plyometric drills combined with weight training is a great way to increase explosive power.