Try a Little Yoga for the Holidays
Do the holidays seem to add stress to your already busy life? This year when you think of white hair and a beard, maybe you should think about a yoga master instead of the usual suspect. Luckily, you can reap some of the benefits of yoga this holiday season and beyond without your own yoga master. Yoga can provide a channel for relaxation during a hectic day. Use the yoga techniques below to help you find a few minutes of sanity before everything starts spinning out of control or simply to add some variety to your current workout.
Central to yoga practice is the focus on the breath. While books have been filled with discussions on yoga breathing, you don’t need to become an expert to feel the effects of centering on the breath. Start with the concept of deep breathing. Inhale and exhale through the nose, gradually deepening your breathing and sharpening your focus on each breath. Tune out the outside world by visualizing the air as it enters your body and expands your lungs as you inhale. Exhale and feel your chest sinking as the air leaves your body. The breath can help with both relaxation and flow of exercise.
A short period of focused yoga breathing can help re-center you to face the demands of your day. All you need is 5-15 minutes and a quite place away from the phone, television or computer to help clear your mind. See below for additional details.
You can use yoga breathing and simple yoga poses to add movement and balance to your workout. A series of yoga poses that move easily from one to the next along with focused breathing is often called a flow series. The most common flow series is the Sun Salutation, which is diagrammed below. The series starts with an inhale of breath and coordinated movement. Each move in the series is performed with an inhale or exhale of breath.
Try performing the Sun Salutation at the end of your cardiovascular exercise as a prelude to your cool-down. Move through these poses after a strength training workout as a way to begin stretching your muscles. The poses can be modified to accommodate your level of strength and flexibility, or use a modified version as a warm-up before exercise or as a morning wake-up routine.
Performing a flow series like the Sun Salutation will help improve your body awareness. You learn more about how your body moves as you flow from one pose to the next, shifting your body weight and center of gravity. As you build confidence, deepen the poses to enhance the stretch, increasing the development of flexibility and strength.
Yoga for Relaxation: For stress relief, lie on a mat or your bed (or sit in a chair) with your eyes closed. Begin to inhale and exhale through the nose. With every inhale, try to turn your thoughts inward and think about how your body feels. With each exhale, let go of the distractions of your day. As you deepen your breathing, feel your body grow heavier with every exhale. Continue to focus on the breath for 5-15 minutes. Even a short session of focused breathing can help smooth out a crazy day.
Sun Salutation: Try this flow series—move from one pose to the next by shifting your body weight as you inhale and exhale.
www.ehow.com
Nancy Tashman, Perfectly Fit Corporate Services, Inc.
The Buzz on Energy Drinks
You need to stay awake to study or drive. You’re dragging and need a boost before your workout. You’re first choice an energy drink, of course! You ponder, which one is best?
Many people have become fans of energy drinks. Is their enthusiasm misplaced? It’s easy to understand the need for a cup of coffee after a poor night’s rest. However, eating properly (and frequently enough) and exercising regularly is a much healthier way to keep your energy level up. What is the hype behind the rising popularity of these so-called energy boosters?
What are energy drinks anyway?
Energy drinks, with names like Red Bull, Rock Star and Monster, are known for their large doses of caffeine and common ingredients like guarana, ginseng, taurine, gingko, green tea leaf extract and B vitamins. Guarana is a natural source of caffeine. There are many sold now with no sugar and fewer calories, making them an even more attractive “energy” source.
Are they safe?
There is evidence that caffeine can enhance performance and boost the metabolism, but the effects are short lived. High intakes of caffeine can cause side effects such as elevated heart rate and blood pressure, dehydration, insomnia, nervousness, irritability and sometimes heart palpitations. The cardiac side effects are of increasing concern if you have a history of heart disease. Energy drinks aren’t recommended for individuals who need to avoid or limit their intake of caffeine (i.e. people with osteoporosis, high blood pressure, heart disease and pregnant women).
The trend of mixing energy drinks with alcohol has gotten some consumers into trouble. Since caffeine is a stimulant and alcohol is a depressant, one would assume that the caffeine would minimize the sedating effects of alcohol. However, although caffeine makes you feel more alert; your blood alcohol content remains the same. The danger is that the effects of caffeine can mask how intoxicated you are. Alcohol impairs your judgment, no matter how alert you may feel. Never assume that consuming an energy drink after consuming alcohol makes it safe to drive. It is never safe to drink and drive.
What about studies claiming great health benefits for energy drinks?
Whenever studies are published about a certain product, it’s important to know who funded the study. A study funded by the manufacturer or anyone else with a financial interest in a positive outcome is neither independent nor objective. For example, CBS news reported that Celsius Inc. sponsored a study that stated Celsius energy drinks, when consumed before exercise: “can raise metabolism an average of 12%, burn more than 93% more fat than you otherwise would have, build 50% more muscle mass than without it, improve cardio-respiratory fitness, and of course, burn calories.” The “evidence” is hardly trustworthy when the research is funded and directed by the product endorser. The drinks deserve further study, but there is no convincing evidence out there yet.
How does your beverage stack up?
Above is some data the Center for Science in the Public Interest compiled about the caffeine content in energy drinks. Please note the serving size, as the serving will vary from product to product and will change depending on the size purchased.
Nutrition Do/Don’t
Recognize energy drinks for what they are; a highly caffeinated beverage, not a nutritional energy source. Although the sugar and caffeine give you a boost of energy, consuming too much sugar can contribute to weight gain. Don’t rely on caffeine to get you through the day. Be sure to eat a balanced diet and get plenty of rest. When it comes to weight management, there is no substitute for regular exercise, balanced nutrition, plain water and plenty of sleep.
| Coffee/Tea |
Serving Size (oz.) |
Caffeine Content (mg) |
| Coffee, generic brewed |
8 oz
16 0z. |
133 (range: 102-200)
266 |
| Tea, brewed |
8 oz. |
53 (range: 40-120) |
| |
|
|
| Energy Drink |
Serving Size (oz.) |
Caffeine Content (mg) |
| Spike Shooter |
8.4 oz |
300 |
| Monster Energy |
16 oz. |
160 |
| Full Throttle |
16 oz. |
144 |
| Rip It, all varieties |
8 oz. |
100 |
| Enviga |
12 oz. |
100 |
| Tab Energy |
10.5 oz. |
95 |
| SoBe No Fear |
8 oz. |
83 |
| Red Bull |
8.3 oz |
80 |
| Red Bull Sugarfree |
8.3 oz |
80 |
| Rockstar Energy Drink |
8 oz. |
80 |
| SoBe Adrenaline Rush |
8.3 oz. |
79 |
| Amp |
8.4 oz. |
74 |
| Glaceau Vitamin Water Energy Citrus |
20 oz. |
50 |
| SoBe Essential Energy, Berry or Orange |
8 oz. |
48 |
*FDA official limit for cola and pepper soft drinks12 oz.71
http://cspi.us/new/cafchart.htm September 2007.
Eating smaller meals three hours apart will eliminate hunger and cravings and give your metabolism a boost. The body is an effective storing device during times of calorie deprivation, so skimping on food to slim the waistline won’t work. In addition, muscle tissue burns more calories than any other tissue in your body. Muscle is metabolism: the more lean muscle you have, the higher your metabolism will be. Be sure to add some resistance training (lifting weights) to your exercise routine in addition to eating regular, nutritious meals. These practices will give you the energy you need and improve your health and overall quality of life.
Lisa Michaud, Perfectly Fit Corporate Services, Inc.
Sources:
http://www.brown.edu/student_Services/Health_Education/atod/energydrinks.htm 8.4.09
CBS News. New York. 4.4.09. Do Energy, Sports Drinks Live Up To Hype? 8.4.09
http://www.mayoclinic.com/health/energy-drinks/AN01303. Energy Drinks: Do they really give me energy? Zeratsky, Katherine R.D. 8.04.09
http://cspi.us/new/cafchart.htm
Changes in Guidelines for Women’s Cancer Screening Cause Anger, Anxiety and Confusion
Recently announced changes in recommended guidelines for mammography screening for breast cancer and Pap test screening for cervical cancer have left many women feeling angry, anxious or confused. The suggested changes are based on medical evidence for survival rates, the incidence of false positives, and associated risks and complications with diagnostic and treatment procedures for false positives.
This month, the federal Preventive Services Task Force, an independent board under the Department of Health and Human Services, released new mammography guidelines that conflict with recommendations from cancer professionals and advocacy groups including the American Cancer Society. These guidelines suggest that women should not begin mammography until age 50 and then should receive mammograms every other year through age 74. The recommendations also question the use of self-breast exams as well as clinician-performed breast exams as screening tools. False positives cause intense anxiety and result in painful invasive procedures to confirm or clear the original diagnosis. These recommendations do not apply to women who are at high risk for breast cancer due to family history or the known presence of a breast cancer gene.
In an unrelated announcement, the American College of Obstetricians and Gynecologists has increased the age for beginning cervical cancer screening with a Pap test to 21 years, followed by less frequent screening. Premature treatment of precancerous lesions can result in difficulties with pregnancy and childbirth later in life.
The unfortunate coincident timing of these announcements leaves many women feeling a bit under attack over cancer screening. It is unclear whether or not these recommendations will become standard practice in the future. Also, some have added to the confusion by trying to politicize the discussion in terms of health care reform. Women should remember that these are only guidelines, not set in stone. Bottom line: it is more important than ever for a woman to have a discussion with her own physician about what screenings are appropriate for her based on her own personal medical history.
Nancy Tashman, Perfectly Fit Corporate Services, Inc.
Sources: Kolata, Gina and Roni Caryn Rabin contributed reporting. “New Guidelines Suggest Cutback in Mammograms.” New York Times 17 November 2009.
Grady, Denise. “Guidelines Push Back Age for Cervical Cancer Tests.” New York Times 20 November 2009.
Exercise of the Month
Plié Squats
Muscles Targeted: adductors, quadriceps, hamstrings, gluteals.
Plié Squat: Stand with your feet wide apart, toes and knees turned out and shoulders back. Keeping your torso upright, bend your knees and squat straight down until your thighs are almost parallel to the floor. Knees should be over ankles. Exhale and straighten legs, driving through your heels while returning to start position.
Plié Squat w/ lateral raise: Follow directions for plié squat. While holding the squat position, lift the dumbbells up to the side until they are parallel to the floor keeping a slight bend in your elbows. Lower your arms while returning to start position.
Ellen Histen, Perfectly Fit Corporate Services, Inc.
Fresh-ipes
Low Fat 5-Layer Dip
A low fat version of an old favorite
Ingredients:
1 16-ounce can non-fat refried beans
1 1/2 cup non-fat sour cream
Eight diced plum tomatoes
2 mashed avocados sprinkled with lime juice
3 Tablespoon mild green chili peppers (drained and chopped)
Baked Tortilla Chips
Directions:
In a 9”x13” glass baking dish, layer the ingredients in order from the list above from beans to tomatoes. Serve with baked tortilla chips.
www.easy-appetizer-recipes.com
Crunchy Pumpkin Pie
With only a small amount of oil in the crust and skim milk in the filling, this delicious pie is a heart healthy treat.
Ingredients for Crust:
1 C quick cooking oats
C whole wheat flour
1/4 C ground almonds
2 Tbsp brown sugar
1/4 tsp salt
3 Tbsp vegetable oil
1 Tbsp water
Ingredients for Filling:
1/4 C brown sugar, packed
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
1 egg, beaten
4 tsp vanilla
1 C canned pumpkin
2/3 C evaporated skim milk
Directions:
Preheat oven to 425 °F.
To prepare crust:
Mix oats, flour, almonds, sugar, and salt in small mixing bowl. Blend oil and water in measuring cup with fork or small wire whisk until emulsified. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together. Press into 9-inch pie pan, and bake for 8–10 minutes, or until light brown. Turn down oven to 350 °F.
To prepare filling:
Mix sugar, cinnamon, nutmeg, and salt in bowl. Add egg and vanilla, and mix to blend ingredients. Add pumpkin and milk, and stir to combine. Pour filling into prepared pie shell. Bake at 350 °F for 45 minutes or until knife inserted near center comes out clean.
Yield: 9 servings. Each serving provides: Calories: 169. Total fat: 7 g. Saturated fat: 1 g. Cholesterol: 24 mg. Sodium: 207 mg. Total fiber: 3 g. Protein: 5 g. Carbohydrates: 22 g. Potassium: 223 mg.
www.usda.gov
Low Fat Mini Cream Puffs
A lighter take on a favorite pastry
Ingredients:
8oz tub fat free Cool Whip
8oz fat free cream cheese (brick, not whipped)
Cans (8oz) crushed pineapples (well drained)
Bags Stella D’ oro Anginetti’s
Instructions:
Combine cream cheese and cool whip until well blended. Stir in pineapple. Chill mixture in refrigerator for 1 hour. Cut Anginett’s; fill with teaspoon of filling.
Nutritional Facts: 0.87g fat; .12g sat fat
Baked Kale Chips
You won’t want to stop with just one…really!
Ingredients:
1 bunch kale, washed and dried
1 tablespoon olive oil
1 teaspoon seasoned salt
Directions:
Preheat an oven to 350 ºF. Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces. Drizzle kale with olive oil and sprinkle with seasoning salt or kosher salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.
Nutritional Information--Servings Per Recipe: 6. Amount Per Serving: Calories: 58. Total Fat: 2.8g. Cholesterol: 0mg . Sodium: 185mg. Total Carbs: 7.6g Dietary Fiber: 1.5g. Protein: 2.5g
www.allrecipes.com
www.thedailygreen.com
