The
Importance of Sleep
Have you ever missed a good night sleep and then
the next night stayed up late to watch your
favorite rerun of Friends, Frasier or
Scrubs...because even though you had seen it
five times, you just couldn't get enough? And
then the night after, you went out with friends
for drinks and dinner, and it went later than
you expected? Before you knew it, you were 4 or
5 nights in the hole.
I find that not sleeping becomes some sort of an
addictive behavior and unless you break the
vicious cycle...you end up feeling like I've
felt these last four or so days...extremely
sluggish and moody: Basically, falling quickly
into a downward spiral. It is funny how,
sometimes, although you might know what is best
for you and might be able to give the best
advice in the world, when it comes to yourself,
you somehow forget it all and everything you
"should do" goes out the window.
Sleep is more vital than people give it credit
for and as we get older, it becomes even more
important. It is harder to rebound from the
late nights: you look like you've been out late
for a year and you feel like you've been hit by
a truck. I look back to the days I was an
architecture student and I would literally, day
after day, get up at 7am, go to school, teach
one or two aerobics classes at night, stay up
really late in design studio working on projects
and then would finally go home and crash at 4am
to then wake up again at 7am the next morning.
This cycle would continue for 5 days out of the
week straight. I don't know how I did it.
Today, if I even thought of trying that shtick,
I'd fall on my face. It would be virtually
impossible.
Well, none of this is anything new to any of
you, I'm sure. However, it is worth
mentioning. It is worth reminding ourselves
that taking care of yourself, letting your body
rest and recover, letting it regenerate is
really, really important. They call it 'beauty
sleep' for a reason. If you deprive yourself of
the luxury of sleep, you actually deprive
yourself of life. The way I feel right now, I
feel as though I've missed about 3 nights of
sleep, and a couple of days of living. So
tonight, when my favorite reruns are on, I think
I'll pass. I'll crawl into bed and sleep
happily.
So my friends...don't miss out on your sleep!
Make sure you are getting seven to eight hours
of your vital rest a night...
Beat the
Post Summer Blues
Depending on where you live, you may not have
had much of a summer. Up In the Northeast, we
have had so much rain and dreary, cold days,
that many of us feel robbed and can't believe we
are in the throws of honest to goodness Fall.
It just doesn't feel right that the leaves are
changing and the temperature is dropping so
quickly. All in all, there seems to be a mild
depression plaguing cities like Boston and
Portland, Maine. Unfortunately, we can't do
very much about the weather, but we CAN change
our attitude and pull ourselves out of this funk
we have been in. Here are a few ideas that
might be worth trying:
Plan a Getaway:
Planning a future getaway, especially to
somewhere tropical, can get your mood moving in
the right direction. As you plan your vacation,
visualize yourself at your destination. Imagine
feeling the warm tropical breezes blow through
your hair, the sand between your toes and
the warm sunshine on your skin.
Rent a Movie:
Rent a movie that takes place in tropical
locations. The visuals will get your mind off
the cold and dreary and onto the sunshine and
beautiful scenery. A couple to consider: 50
First Dates (Adam Sandler and Drew Barrymore)
and Fool's Gold (Kate Hudson and Matthew
McConaughey).
Fall Cleaning:
All of us have heard of spring cleaning...so why
not make fall a time to throw out the old and
bring in the new? Freshen up the house with new
colorful accents; go through your closets and
toss out things you don't wear anymore; and open
up the windows and let in the fresh cool air.
Day at the Spa:
Sure, ANY time is a good time to go to the spa,
but if you are suffering from a little
post-summer depression,
pampering yourself with feel-good treatments can
definitely lift your mood.
If the spa is a bit more than your pocketbook
can handle, go for a manicure and pedicure.
Tanning Beds:
Granted, tanning beds are NOT the most healthy
option, but the warmth and the UV light can
actually boost your mood. I don't think one or
two sessions are going to do you any harm,
especially if you are careful to not overexpose
your skin.
Staying Youthful
by Brett Blumenthal - Sheer
Balance
Depending on your perspective,
the term 'old' can mean many
things. To some, it may
represent a certain age. To
others, it might represent a
state of mind. And to others,
the term 'old' might represent a
physical state.
But, let's put it into
perspective.
When you think about people in
your life, I'm sure you know
some 50 year olds who seem
'old', while other '50 some
things' seem extremely young.
Similarly, you may know 75 year
olds who seem ancient, while
other 75 year olds seem very
youthful. In short, age is
chronological and as a result,
is a number, while being
youthful or old is a state, and
isn't represented by a number.
So, how old are you? Ask
yourself these questions...
Your Physical State
1. Physical Activity
a. Are you sedentary?
b. Do you get out and about quite often?
2. Energy Levels
a. Do you feel sluggish or lack energy?
b. Do you feel energized and want to conquer the world?
3. Perceived Physical Limitations
a. Are you full of excuses for why you can't do things or feel
limited by your
health?
b. Do you find ways to push through physical challenges or ailments
so that
you can continue to
do things you love and
enjoy?
Your
Mental State
1. Conversation Skills
a. Do you tend to tune out or monopolize conversations?
b. Do you actively participate during conversations, both
contributing AS
WELL AS
actively listening to others
you speak with?
2. Level of Awareness
a. Do you often feel 'lost' or confused or unaware of what is going
on
around you?
b. Do you feel highly aware of what is going on around you?
3. Interest in Learning
a. Do you feel that you know everything you need to know?
b. Do you feel like there is always something new to learn and
pursue new
interests?
If you answered yes to most of
the first questions in each
sequence, your state may be
'old'. If you answered yes to
most of the second questions,
chances are that your state is
youthful. For those of you in
the first group, don't despair.
Although you may never be like
you were at 18, you have the
power to be more youthful. Try
these things:
Physical State
Physical Activity - You don't
have to be a fitness fanatic to
be 'young'. That said, it is
important to keep yourself
mobile. Get out and moving as
often as you can.
Energy Levels - Make sure you are
eating a healthy diet that
integrates proper balance of
carbohydrates, protein and fat.
Get enough sleep and be as
active as possible.
Perceived Physical Limitations -
Although our bodies can become
less agile and a bit limited
with age, it doesn't mean that
an active life has to end. Don't
make excuses for why you can't
do things. Instead, keep a
positive and 'Can Do' attitude.
And if certain activities are
painful, avoid those and find
new ones that don't cause as
much discomfort.
Mental State
Conversation Skills - Communicate
with others in deep and
meaningful ways. Make sure that
you actively listen as much as
you contribute. You'll get more
out of the conversation.
Level of Awareness - To stay
alert, continue to put yourself
in mentally stimulating
situations that cause you to
'respond', using your mind and
motor skills. Play games and do
puzzles to keep your mind active
(Sudoku and cross-word puzzles
are great for this).
Interest in Learning - Continual
learning through life helps to
keep your mind challenged and as
a result, youthful. Read, take
classes at a local college or
pick up new hobbies to keep you
growing.
5 Ways to Keep Your Personal
Environment Healthy
by Brett Blumenthal - Sheer
Balance
Today, caring about the
environment is a no-brainer.
When we think about the
environment, we tend to think
about how we impact the planet.
We tend to focus on global
issues like deforestation,
pollution, the shrinking ozone
layer and waste management. We
think about protecting the
planet's species, saving the
rain forests and the melting ice
caps. Wow...it all can be
pretty overwhelming.
Our very
big picture, macro perspective
can cause paralysis when it
comes to understanding how or
even believing in our ability to
have any impact. Whether or not you believe that
it is our role to 'save the
planet' and that global climate
change is a reality, thinking
about how your personal
environment is impacting YOU is
something that you should take
an interest in.
Our personal
environments and the choices we
make for ourselves has a
tremendous impact on our health
and on our wellbeing.
Here are things you can do to
make your personal environment
healthier...
Keep Your Air Clean - Keeping
your air as clean as possible at
home is important. After all,
you spend at least half of your
life at home!
Air Filters - A good rule of
thumb is to switch out your air
filters in heating and cooling
units twice a year. This will
ensure that your units function
efficiently and that the air is
being effectively cleaned.
Mud Rooms - Have a designated
area at your entry for taking
shoes off. Taking off your
shoes will prevent you from
tracking in dirt, dust and
pollutants into your home.
Smoking - This goes without
saying... don't allow people to
smoke in your home. If you live
with a smoker, make sure they
smoke outdoors, and if possible,
urge them to stay outdoors for
five minutes after they are done
smoking. When smokers reenter a
building, they continue to
exhale after they put the
cigarette out. An extra 5
minutes outdoors should help to
minimize this.
Choose Personal Care Products
Wisely - What products we use on
our bodies can play an important
part in our health. Chemicals,
preservatives and additives can
interfere with hormones and our
wellbeing. Unfortunately, there
aren't very many authorities on
what personal products are
healthy and a lot of product
companies make claims that
aren't necessarily true. That
said, you can be wise about the
products you choose to use. Aim
for those that are high in
natural ingredients and avoid
chemicals, fragrances and
preservatives. Here are some
ingredients worth avoiding:
Parabens (butyl, methyl and
propylparaben)
Triethanolamine
Sodium Lauryl/Laureth Sulfate (SLS)
Disodium Laureth Sulfoscuuinate
(DLS)
Phenoxyethanol
Choose Home Products Wisely -
Products that you use in and
around your home, such as
cleaners, pesticides and
detergents can emit toxins into
your air, clothes and home
fabrics. There are some great
brands out there that aim to
eliminate these. Some to try:
Nature's Source
Seventh Generation
Simple Green
Mrs. Meyer's
Eat Organic - Although organic
foods tend to be more expensive
than non-organic foods, there
are some foods that are really
worth the extra money. Produce,
meats, eggs and dairy in
particular are worth the extra
dough. Organic meat and dairy
are free of antibiotics, GMO
Feed, Drugs and added hormones.
While organic produce is free of
pesticides and chemicals that
can be detrimental to your
health.
Renovate Wisely - If you are
doing some home renovating
projects, try to find materials
that are sustainable, earth
friendly and non-toxic. For
instance, use low or non-VOC
(volatile organic compounds)
paint to ensure that toxic gases
aren't emitted into the air.
Further, you can use products
such as FLOPR Carpet Tiles and
other surfaces to keep emissions
low.
An Additive Approach To Living
A Healthy Lifestyle
By Brett Blumenthal
- Sheer Balance
When
attempting to live a healthy lifestyle,
many people think that the key is to
take things that they love out of their
lives. The truth is this is probably the
worst strategy. This is not to say that
you should indulge all the time, but it
is about balance. Incorporating more
healthful things into your life leaves
less room for the less healthy things.
Further, depriving yourself of things
you love is a very negative
approach... which can ultimately lead to
a self-defeating situation.
So, what is a better mentality when it
comes to being healthy? Try an additive
approach and a little inspiration.
Finding ways to add in healthy things in
a positive, optimistic way can often be
highly rewarding...not only physically,
but mentally as well. Further, the more
you find ways to be inspired (as opposed
to forced) into a healthy lifestyle, the
easier it is and the more you will want
to do it.
Here are
a few things to try...
Add Journaling into Your Life
- If you don't already keep a journal, now
is a great time to start. Journaling
allows you to get your thoughts and
feelings out of your head. It provides a
very therapeutic outlet where you can
find inspiration from yourself and the
things you journal about.
Add in 'You' Time - Often, we
run around all day without a moment to
stop. Unfortunately, this leaves very
little time for ourselves. Start
allotting a portion of every day for
you. Take a walk, go for a run, go ice
skating...do something you enjoy that is
active. You'll be surprised how inspired
you'll become.
Add Foods with More
Nutritional Value - Part of the reason we
find ourselves craving bad foods as that
we don't eat enough good foods. Adding
in healthier foods that provide more
nutritional value makes us less hungry,
ultimately helping us crave less. Read
ingredient labels and see how many
vitamins and minerals the food contains.
Eat whole foods like vegetables, fruit
and grains. Eat lean proteins that give
you the protein you need.
Add a Healthy Hobby - Finding a
hobby that inspires you to be healthy is
a great way to get you in the right
mindset. For instance, try a healthy
cooking class to find simple tricks to
eating healthy. Further, taking classes
where we meet other individuals
interested in similar hobbies or topics
is always a great way to gain support in
our endeavors.
Add in Some Love - Ever notice
how when you first fall in love, you are
more inspired to look good and feel
good? Whether it be with a pet or a
human, find ways to bring back some
'newness' into your relationships by
finding new activities to enjoy
together, having weekly dates at the
park, or cuddling up on a cold night.
Let the endorphins of love inspire you.
Being healthy doesn't have to be
negative...it should feel great. Inspire
yourself to be motivated towards a
healthier body and a healthier mind by
adding in healthy aspects to your life!
Is Yoga Or Running
A Better Workout?
I've been asked the questions, 'Do I
have to run or exercise intensely to get
a good workout? Can't I just do yoga?'
Unfortunately (or fortunately), the
answers to these questions, respectively
are yes...and yes.
Different exercise
types have different purposes and
different benefits. And each of our
bodies, to remain fit, requires our
training it in different ways. One type
of exercise may not accomplish all goals
of being physically fit: a healthy
heart, strong muscles and bones, and
safety from injury.
As a result, it is
important to do enough types of exercise
to reap all the physical benefits
mentioned above. Not sure what exercises
to do for which of these goals? Here is
a quick cheat sheet.
Aerobic Exercise - To have a strong and
healthy heart...one that is warded
against heart disease...you need to do
aerobic exercise. This means that you
need to exert yourself enough so that
your heart rate, while exercising, is
65% to 85% of your Maximum Heart Rate.
If you don't get your heart rate up
within this level...'you just ain't
working hard enough'. I don't care what
you do. It could be running, it could be
swimming, it could be dancing, it even
could be having sex...whatever it is,
your heart rate needs to be 65% - 85% of
your MHR for 20 - 30 minutes, at least 3
times a week, to see the heart healthy
benefits.
Typical types include...
• Running
• Walking (@ least 4 to 4.5 mph)
• Swimming
• Biking
• Elliptical Training
• Yoga (Ashtanga, Power and Vinyasa)
Strength Training - To keep your
muscles and bones strong...warding off
arthritis and osteoporosis...you need to
do strength training. This comes in a
variety of formats. Whatever you do,
however, you need to train your muscles
enough so that they are really tired by
the end of each session. To see real
benefits, make sure you are strength
training 2 to 3 times a week for about
30 to 40 minutes. Typical types of
strength training include...
• Weight Training
• Yoga/Pilates
• Resistance Training
• Plyometrics
Flexibility Training - To keep
your body flexible and limber...reducing
risk of injuries and pain in your joints
and muscles...you need to do flexibility
training. Translation...stretching. You
should always aim to stretch every
muscle after any exercise routine.
Typical types of flexibility training
include...
• Stretching
• Yoga
• Pilates
So next time you think that yoga 5 times
a week will be enough, think about what
it is really doing. Is it getting your
heart rate up? If not, you should be
doing more aerobic training to
strengthen your heart. Additionally,
running your heart out every day is
great for heart health, but are you
keeping your muscles limber?
If not,
start incorporating some stretching in!
And lastly, if you are a dumbbell
god/goddess, are you incorporating
enough cardio and stretching in to round
out your workout?
Have you found a good workout that
tackles two or three of these goals?
Top 10 Reasons a Spa Is More Than 'Fluff
And Buff'
The past couple of times I've spoken
at Spa Industry conferences, I've
heard industry experts describe the
consumers' perception of a spa as "a
place to get fluffed and buffed,"
implying that spas are purely meant
for superficial grooming benefits.
Sure, there are definite
beautification benefits, but the
reality is that there are a lot of
mental and physical benefits that
you can reap from a trip to the spa.
This misperception, however, once
again inspired me to create a 'Top
List' of reasons to venture out to
the spa.
-
Stress Management and
Relaxation - Every type of
treatment or service, including
massage and body work, can help
you relax and decompress.
Further, you don't need to
actually buy a treatment to see
the benefits. Just sitting in a jacuzzi, steam shower or sauna ,
amenities a lot of spas,
wellness and fitness centers
offer, can help you to relieve
stress.
-
Detox - Many types of services
promote detoxification, which
eliminates toxins and excess
fluids that can contribute to
loss of energy, constipation,
bloating and water retention.
-
Increased Self Esteem and
Confidence - Taking time to
pamper yourself and to take care
of your body and mind can
significantly improve your body
image, increase your body
awareness, and improve your self
esteem.
-
Improved Circulation and Blood
Pressure - Many services, such as
heat therapy, hydrotherapy,
massage and body treatments,
help to improve circulation and
reduce blood pressure.
-
Anti-Aging and Healthy Skin - Taking care of your body, mind
and skin helps to ward off the
aging process. Treatments, such
as facials and other skin care
services, as well as body
treatments, target skin problems
to keep you looking your best.
-
Psychological Benefits - Being
touched therapeutically through
massage and other types of
services provides many emotional
and psychological benefits.
-
Pain Management - Many types of
services can help alleviate
pain. Further, some treatments
are known to help relieve
symptoms of arthritis, fibromyalgia and nerve problems.
-
Improved Sleep Patterns - Through
the relaxation process, people
find that they are able to sleep
better at night. Further, some
spas offer Sleep Therapy
programs for those who have
serious sleep disorders.
-
Improved Breathing - Sauna and
other heat related therapies, as
well as massage, can help to
improve your breathing. Further,
spas that offer movement
classes, such as yoga or pilates,
can also help you strengthen
your respiratory system.
-
Improved Flexibility, Range of
Motion and Athletic Performance
-
Massage, Heat Therapy and
hydrotherapy help to improve
your joints and increase your
range of motion. Further, yoga
and Pilates help to increase
your flexibility.
So, next time you might think
that a trip to the spa is merely
a 'fluff and buff', think about
all of the wonderful benefits
you will see from the
experience. Why do you go to the
spa?
5
Benefits of Blueberries
Not too long ago, my mom served a wonderful
salad with a healthy dose of blueberries.
It was unexpected. Sure, I've had and love
fruit in my salad... but I've never had
blueberries, specifically, as a salad
ingredient.
The recipe is pretty easy, and
I've found myself replicating it several
times throughout the summer for dinner
parties.
At this time of year, especially,
blueberries are in season. And when they
are in season, they are that much sweeter.
Beyond taste, however, they offer up a ton
of nutritional and health benefits...
Antioxidants Powerhouse - In a study at Tufts
University, 60 fruits and vegetables were
analyzed for their antioxidant factor.
Blueberries won in its ability to destroy
free radicals. Specifically, blueberries
contain anthocyanidins, which help fight
multiple health issues, including cataracts,
hemorrhoids, ulcers, and cancer.
Digestive
Defense -
Because they are high in fiber, blueberries help
keep your digestive tract regular, relieving
symptoms of both diarrhea and constipation. In
addition to soluble and insoluble fiber,
blueberries contain tannins, help reduce
inflammation. Blueberries also promote
urinary tract health by reducing E. coli's ability to
adhere and flourish in your urinary tract.
Cancer Fighter - In addition to powerful anthocyanins, blueberries contain ellagic
acid, which protect against cancer. The
Journal of Agricultural and Food Chemistry
showed that phenolic compounds in
blueberries can inhibit colon cancer, and
its high content of kaempferol, a flavonoid,
can reduce the risk of ovarian cancer.
Healthy Heart - First, blueberries' high
fiber content contributes to lowering
cholesterol. And second, their high amount
of anthocyanidins makes them even a better
choice than red wine as a heart-healthy
beverage. (Journal of Agriculture and Food
Chemistry published a study that touts
blueberries as delivering 38% more of these
compounds than wine)
Smart Food - Blueberries help protect the
brain from oxidative stress and may help to
reduce symptoms of age-related disease such
as Alzheimer's.