Category: Physical Fitness

3 Reasons to Maintain Your Exercise Program Throughout the Holidays

When the schedule falls apart, so usually does the exercising.

And this time of year is no exception. Company parties to attend, family get-togethers to orchestrate, open houses, special events, Christmas decorating, Christmas shopping, Christmas present wrapping can all put a big snag in your hallowed workout schedule.

But they shouldn’t.

You need to keep exercising for some critical reasons:

 

  1. Exercise keeps your brain happy and alert!

When you’re exercising your body, your brain is reaping most of the benefits. You’ll think better and function better. And sleep better too.

And that’s helpful for a lot of things, including keeping your immune system in top shape for battling colds and the flu, big culprits this time of year.

 

  1. Exercise helps keep depression under control.

Not everyone enjoys the holidays or looks forward to them with eager anticipation of family celebrations. For many reasons, the holidays can be tough, and depressing.

December is always a roller coaster of emotions time for me because my beloved cousin, Jeff, was killed in a tragic car accident just a week before Christmas when we were in college, and my Dad died on December 11.

Exercising helps keep the happy hormones (endorphins) running through your body. And getting outside to exercise is even better for you. So make a point to keep up your exercise routine and also try to head outside for some deep breathing and walking.

 

  1. Exercise helps manage stress.

There can be an overload of stress during the Christmas season, and exercise helps you burn that off. It can also keep your distracted from the stress swirling around you. Again, exercising to crank up those happy hormones is a stress-reducing benefit.

 

BONUS:

Keeping to your exercise program will also tamp down the guilty feelings after you’ve nibbled on one too many treats at a holiday party. So maintain your program, pat yourself on the back, and head into the New Year on track!

 

Until next week, keep that body and brain happy!

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

How Gratitude Affects Physical and Mental Health

If you decided to keep a gratitude journal once a week for 10 weeks, how do you suppose that might affect your gratitude levels? What about writing a gratitude or thank you letter to someone?

Researchers are finding that gratitude and gratitude activities are having significant effects on physical fitness, self-esteem, heart patients, the chronically ill, depressed and suicidal patients, and with relationships and in the workplace.

 

Gratitude is a prescription for a healthy heart—

A 1995 study found that participating patients that experienced appreciation had improvements in heart rate variability, a function associated with good heart health.

More grateful people also report better physical health. They tend to:

  • engage in healthy activities
  • seek help for their health issues
  • sleep better and longer

 

Heart and heart attack patients who have higher levels of gratitude do better in sleep, have less fatigue, enjoy lower levels of cell inflammation, and greater improvements in emotional well-being.

Higher optimism and gratitude have also been associated with higher adherence to following medical recommendations.

Chronic pain patients and those with chronic illnesses like arthritis or inflammatory bowel syndrome tend to experience less depression and anxiety and enjoy better sleep when they have higher levels of gratitude.

And gratitude may actually prevent chronic illness from occurring.

 

Gratitude interventions—

In 2003, Emmons and McCullough found that the participants they had in the study record 5 things they were grateful for (“counting blessings” or “gratitude journaling”) every week for 10 weeks reported a lot more time exercising ad noted fewer physical complains than the participants assigned to write down 5 hassles or 5 daily events.

 

Gratitude may improve sleep!

Research indicates keeping a gratitude journal improves your sleep.

Maybe doing a gratitude check before bed primes your brain and body chemicals for a peaceful, restful night.

Gratitude journals may also improve cardiac health.

Grateful people tend to enjoy life more and have greater feelings of well-being.

 

Gratitude and materialism—

A few studies suggest that more grateful people are less materialistic, which may be because they’re more satisfied with their lives.

But one study showed that people who were both materialistic and high in gratitude did not have lower life satisfaction. They were just happy, grateful materialists!

 

Gratitude and avoiding burnout—

Studies indicate that gratitude may help employees and athletes avoid burnout; but burnout may dampen feelings of gratitude.

 

More reasons to start counting your blessings—

We need to really take this blessing counting seriously, as more studies have found that being grateful and demonstrating gratitude in some way had the following effects:

  • improved people’s life satisfaction
  • improved
  • alleviated depression symptoms in the severely depressed
  • increased optimism
  • increased happiness
  • decreased body dissatisfaction in women!
  • an increase of trust and positive emotions during a financial transaction

 

Pull out those thank you cards and start writing!

The research showing the multitude of benefits from thank you card writing is impressive. People who do it show higher levels of gratitude. And actually reading the letter to the recipient may really crank up the happiness scoreboard AND decrease depression.

 

In numerous studies, writing thank you notes and letters had a significant effect on the writer’s feelings of gratitude and resulting life satisfaction and happiness.

 

Be grateful to broaden your mind—

It also turns out that gratitude tends to increase your creativity, especially when thinking about an activity that will benefit others.

And gratitude can enhance social bonds and friendships.

And the list goes on and on!

Gratefulness can cause people to:

  • play more
  • be creative
  • push their limits
  • increase their psychological and social resources
  • cancel out negative thoughts
  • increase and improve coping mechanisms
  • re-cast negative events in a positive light
  • put effort into positive behaviors, which in turn leads to self-improvement behavior
  • improve their relatedness (being and feeling connected)
  • improve their feelings of autonomy (and being empowered and in control)
  • improve their feelings of competence
  • decrease their stress levels or perception of stress
  • decrease their depression
  • decrease their anxiety
  • experience fewer suicidal thoughts and attempts at suicide
  • have a decreased fear of death
  • be able to respond better to traumatic life events
  • show more humility
  • have more wisdom
  • enjoy pro-social behavior
  • increase their sense of purpose in life
  • increase their sense of satisfaction in school
  • improve their relationships
  • foster more and better relationships
  • improve workplace atmosphere and relationships

 

With all of these amazing benefits associated with attitudes of gratitude and gratefulness, and demonstrating gratitude through behavior and thank you card writing, why would you put off putting them into practice? Of try to make it a habit, or a fundamental, frequent practice in your life?

It just appears that gratitude makes you an all-around better, happier and probably more productive and engaging person. Someone other people gravitate toward and want to be with and like.

 

So as we say goodbye to the official gratitude month of November, and look forward to one of the days on the calendar we should be most grateful for, let’s try to put some of these gratitude-building activities into practice.

Preparing our grateful hearts for the One who loves us most!

 

Until next week, when we’ll start looking at just how much He does love us and the power of love,

Keep making entries into that gratitude journal, or maybe ask for a special one for Christmas!

For more in-depth study on gratitude research, see Greater Good Science Center’s gratitude white paper.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Thank You Light by Morvanic Lee on unsplash

Black Friday OptOut(side)

It’s Black Friday.

‘Tis the season to stand in line for hours and go nuts at the malls.

Did I need to tell you that?

What do you plan to spend the day doing?

Shopping? Eating leftover turkey, stuffing, potatoes and pie?

 

How about an alternative option. One that has health and wellness and saving money written all over it?

 

Skip Black Friday shopping and do some playing outside!

 

Yup. Get out in the great outdoors for some creation viewing and inhaling!

Breathe fresh air.

Break a sweat.

Sunbathe.

Go canoeing or kayaking. Hike. Run. Grab a bunch of friends and play soccer in the park. How about Frisbee with your dog? Riding a bike along a bike path. Going to the dog park. Enjoying a café con Leche al fresco with a friend.

Take a stand and rebel against the same old, against the world’s marketing giants.

Source of my rebellion—

The Camino. That’s what did it. And this is yet another example of how that journey changed me.

I haven’t done the Black Friday shopping bit for years, but I have perused the websites online, the ones that tease me to get in on the cyber action three days early, so I can be a savvy shopper. So I can feel good about the bargain I scored.

On The Camino I rejected news, marketing and teasers. I focused on my purpose and spiritual journey.

I spent most of my day outside in the caressing sunshine and sweet smelling (or sometimes dust-cloaked) air and realized how much I missed being outside. How good it made me feel physically, (there are extreme health benefits that come from being outside), emotionally and spiritually, untethered from my computer and household work.

 

Let’s go back to the spiritual benefits—

Isn’t that what we kicked off yesterday? Christmas? The most celebrated spiritual season of the year?

So why not focus on it? Why lose yourself in the shopping hype and drain your bank account? Why drive around endlessly looking for a parking spot at the mall?

Be a trendsetter. A rebel.

 

Choose to OptOutside!

Join REI as they celebrate their Day in. Day out. Celebrated on Black Friday when they’re closed for business, to encourage outdoor recreation.

Four years ago they had the gumption to change their status quo business model and decided to close their doors, and still pay their employees! On Black Friday.

Imagine. Some conscientious capitalism.

As they say on their dedicated website:

 

“It’s about the routines—the ones we need and the ones we need to rethink.”

 

So how about joining them in the rethinking.

For more on the benefits of going outside, head to their special website.

And spread the word!

#optoutside

 

 

NEXT WEEK:

What does depression look like? Could you recognize it in a co-worker or loved one?

In this season of making merry, we need to remember that for some it is the most profoundly depressing time of year. We can’t assume that our friends, fellow churchgoers, and co-workers are doing okay in this area just because they’re showing up and participating and getting the job done.

Next week I’m going to give you a great info graphic, courtesy of my friends and professional psychologists at BetterHelp.

It will give some great information on identifying functional depression and tips on the getting the help functional depressants need.

 

Until then,

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

First photo by Dieter de Vroomen on unsplash

Second photo by Sabina Ciesielska on unsplash

13 Tips for a Healthy, Happy (Regret-free) Thanksgiving

Have you ever gotten to the end of Thanksgiving Day or awakened the following day regretting the amount of food you ate, the desserts consumed, and the way you feel post-feast?

Why not turn over a new leaf by deciding now that things will be different this year—that you’ll make better, healthier choices, and be happier and proud of your new lifestyle choices.

That you’ll enjoy conscientious eating!

 

How to do it—

If you’re ready and excited to give it a try, use some or all of these tips to maximize your success by having a game plan. No game plan usually means failure!

FIRST and FOREMOST, be prayed up before you hit the table! That your eyeballs and tastebuds are not led into temptation!

  1. After you’ve gotten the turkey all dressed and prepped and popped in the oven, grab your sweetie and four-legged family members and go for a walk. Getting outside in the fresh air can help you work up an appetite. It’ll also get the digestive tract going so it’s primed to digest the food better when you do sit down to eat.
  2. If you’re using paper plates, buy smaller ones, rather than the big, oval smorgasbord-type models.
  3. Don’t showcase all of the food on the dining room table so you only have to grab, spoon and plop the food on your plate. Having the food in front of you makes it too easy to mindlessly overeat. Place the food on a table in another room besides the dining room, so you have to get up to serve yourself.
  4. On your first round at plating your food, select salads, veggies and fruit and sit down and eat those. Then return for the meat and potatoes. Or fill up most of your plate with the salads, veggies and fruit and save a tiny space for the meat, potatoes and gravy.
  5. For the dessert, make a decision ahead of time to take small servings for the desserts, or take four to five bites (don’t overload your fork!) and then put your fork down and immediately toss the rest of the dessert so you’re not tempted.
  6. Reduce the number of sweetened drink selections (like sodas, lemonades, etc.) and replace them with homemade, unsweetened lemon, lime, orange or cucumber water. Have orange slices for the kids (or the adults) who like a spurt of sweetness.
  7. Have a spread of nuts, fruits and cheeses out for guests to nibble on before sitting down to the regular meal. A bowl of grapes is always a big hit in our house.
  8. When eating, put your fork down between bites so you maximize your chewing and improve digestion.
  9. Try to spend more time chatting, listening and socializing than eating. Don’t eat and chew simultaneously!
  10. Immediately following the meal, refrigerate the uneaten food that might quickly spoil (to avoid reflexive nibbling), wrap up the other items to keep them fresh, and then go for another post-meal, digestive-enhancing stroll.
  11. For you football or sports fans, avoid over-saturation and too much sitting by deciding you’ll only flop on the couch to watch two games, or five hours maximum during the day. If you’re busy cooking and watching, you might be able to squeeze in more, but don’t park yourself on the couch all day. It’s dangerous for your health!
  12. If you want to try something really off-the-wall, dig out the chopsticks and try eating your meal with them! That’s a recommendation I received from a professional in healthful eating that I interviewed for an article a couple of years ago. Fun, and funny! (You will eat less while stimulating your brain and coordination.)
  13. Instead of watching sports, dig out the board games and stimulate your brain and conversation.

You don’t need to brag about being a glutton to enjoy the day. Think of all of the components that go into it and see how you can apply even small tweaks to leave you feeling healthy and happy, and proud of your self-care!

 

Let’s hear it for no more guilt!

 

Time to share—

What does your family do to keep the healthy lifestyle going on the biggest meal ingestion day of the year?

 

Until next week,

A very blessed and Happy Thanksgiving to you!

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

 Photo by Libby Penner on unsplash

Conscientious Eating Basics: Adding the Good and Weeding Out the Bad

Which of the following most describes your eating or meal experience?

 

A) I throw together 2 pieces of bland bread, lunchmeat, a slice of cheese, a limp strip of lettuce and a spread of mayo and mustard for lunch. Every -day.

B) I often eat while working at my desk and/or computer.

C) I eat while watching television or reading the mail, magazine or a book, or chatting on the phone or reading text messages.

D) I often stop at fast a food “restaurant” or pick up a pizza for dinner because it’s late, I don’t have anything at home to fix, or I’m too tired to prepare a meal.

E) Most of my meals are microwaved or come from frozen packages.

 

Relate to any of those? How about one or more of them?

 

Today we’re getting an introduction to several posts dedicated to conscientious eating. But before we get into specifics, let’s look at some dismal facts:

 

  • For a variety of reasons, our current medical system is based on people being sick and dying.
  • 2/3 of Americans go to work with flu-like symptoms. (We really do live at work.)
  • The #1 reason for bankruptcy in the U.S. is medical bills that can’t afford to be paid.
  • Sitting and lack of activity is killing us, literally. Seven hours of TOTAL sitting time a day doubles your risk of death.
  • 1/3 of Americans die before 65.
  • Most people don’t get enough sleep.
  • 70% of your immune system is in your digestive tract.
  • Many experts believe all disease begins in the gut.
  • Even though we may be surrounded by people, we live and work in a very solitary way.
  • Since the beginning of time, plants and food have been our true medicine. We need to return to that foundation.
  • 69% of Americans are overweight or obese.
  • SUGAR is now considered by many professionals to be poison.
  • While we are living longer thane ever, we are sicker than ever.
  • We grow our foods in the chemicals they use to make chemical weapons.
  • High fructose corn syrup is like crack to your body and brain.
  • We tend to treat separate symptoms rather than the whole person.
  • When you’re under stress, you crave sugar, fat, and salt, and there is no satiation (satisfaction met) point for these.
  • It is emotion that causes people to reach for the wrong kind of food.
  • 90% of serotonin—a chemical and neurotransmitter that regulates mod, social behavior, digestion, appetite, sleep, memory, sexual function and desire—is manufactured in the digestive tract, not the brain as we once thought.
  • Wellness is really a diet and mental health lifestyle connection.
  • We really are living in a “food desert” that comes with a 5x the average death rate—death that comes from curable diseases.
  • Cultures that eat grains have a higher rate of dementia.
Important Takeaway—

Food does affect the body and mind, but most of us blindly eat whatever is put in front of us or opt for the quick and easy (boring) meal approach.

 

Conscientious eating—

As we explore conscientious eating, which goes beyond just being mindful of how you eat, we’ll focus on:

  • being more aware
  • being more mindful
  • taking back your health

 

As Hippocrates, the Father of Medicine, said,

 

“Let food be thy medicine and medicine be thy food.”

 

As we move rapidly into this busy holiday season, where we’re ramping up everything in our lives to an often frenzied, overspent schedule, I invite you to keep something very important in mind—

 

It can be self-destructive to not tend to yourself.

 

Please take a moment to let that statement sink in. Meditate on it.

 

To many of you, that truth runs contrary to what you think your religious faith teaches you. It might even sound as though it borders on sinful, contrary to God’s word.

But how does Jesus, the reason for this marvelous season and for our very lives, say we should approach our lives?

With a light burden. Not a weary or heavy-laden feeling.

 

I can hear many of saying right now: “What does that have to with conscientious eating, Andrea? Or eating in general?

 

Plenty.

 

The fact, as I already noted, is:

 

Emotion causes people to reach for the wrong kind of food.

 

Life is emotional. The holidays even more so.

Just as our physical choices, activity choices, lifestyle choices and career choices affect us profoundly, so do our food-style choices affect us. What it comes down to is:

 

Adding the good stuff and weeding out the bad. (In that order.)

 

As we go into Thanksgiving, Christmas and the New Year, we’ll be learning about food—God’s magnificent gift to us. A gift he created for our

  • enjoyment and pleasure
  • sustenance
  • mental and physical health and healing
  • social fulfillment

 

And as we go forth, keep those highlighted statements in mind:

It can be self-destructive to not tend to yourself.
Emotion causes people to reach for the wrong kind of food.
You need to add the good stuff to your life and weed out the bad.

 

It won’t happen immediately or all at once. Our goal will be to recognize what causes us to fail in this area and start the weeding process.

And we’ll accomplish it together!

 

Join me this Friday when I’ll talk about the art and health of social eating. It’s something I knew and really learned how to do while walking the Camino de Santiago. Actually, when I ate on the Camino. That post will give you a bonus to our conscientious eating discussions!

 

Until then,

  1. Decide that you don’t want to be one of the dismal statistics.
  2. Pray about what God might be saying to you in this area.
  3. Find a good friend, or several, to be accountability buddies with you. Friends that want to embark on this life-changing journey with you, to support and encourage you. To be supported and encouraged.

 

Thank God for the bounty He has provided, and prepare to enjoy it in new ways. With family and friends.

PS I’m humbly requesting prayer for recovery from having a bone spur cut off my big toe. While the surgery wasn’t long or extensive, the recovery is painful, and I’m unable to get around as easily as they said I would. In fact, I’m not getting around much at all. That’s one of the reasons this post was scheduled so late. Thank you!!

 

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

 

Photo by rawpixel on unsplash