Health Benefits of Thanksgiving Foods

 

Turkey

Packed with hunger-fighting and muscle-building protein -- even the dark meat is good for you! Turkey a great centerpiece for a healthy Thanksgiving table, as long as you pass on the fatty skin.

Sweet Potatoes 

Low in calories, yet bursting with natural sweetness and powerful antioxidants like lycopene. And there are so many ways to eat sweet potatoes: baked, stuffed, mashed, roasted or whipped into sweet potato pie.

Cranberries

Fresh or dried, cranberries are packed with fiber, cell-protecting anthocyanin and vitamin C. Add some to stuffing, grain salads, desserts or good old cranberry sauce.

Green Beans

These tasty beans give you vitamins C, A and K, plus iron and fiber – all for about 35 calories per cup.

Corn

This holiday classic can make its way to your meal in a variety of fashions – straight up kernels, casserole and cornbread just to name a few. It has high fiber content which helps in digestion.  Corn is also high in B vitamins. 

Apples

Keep the doctor away with vitamins A and C and the inflammation-fighting phytochemical called quercetin. Keep the peels on when you make pies, tarts and applesauce there are lots of nutrients in there.

Pumpkins

Add both the flesh and seeds to your holiday dishes to get vitamins, minerals, omega-3s and antioxidants like lutein and beta carotene. Cooked pumpkin adds lots of silky creamy texture without fat and cholesterol.

Sage

It wouldn’t be Thanksgiving without this robust herb. A little goes a long way, giving big flavor for a smidge of calories. This tasty spice is high in antioxidants and helps support memory and brain health. 

Cinnamon

Cinnamon is a powerful spice – it gives savory dishes warmth and depth and brings out the flavor of fall favorites like apples, pears and pumpkin. You’ll also get a dose of fiber, calcium and iron. Regular consumption of this toasty spice may also help keep blood sugar and cholesterol in check.

Positive Benefits of Spending Time With Family During The Holidays

 

FAMILY HELPS YOU LIVE LONGER.

Good relationships are the key to a longer life. In a Harvard study on some 309,000 people, it was found that the lack of strong familial or friend ties increase the risk of premature death by 50%—that's comparable to smoking up to 15 cigarettes a day!

YOUR MENTAL HEALTH GETS A BOOST, TOO.

A large Swedish study conducted on people over the ages of 75 showed that those with the strongest, healthiest family ties had the lowest risk for dementia.

INDULGING IN A LITTLE NOSTALGIA.

Sometimes we don't realize how good things used to be until we're back in our childhood bedroom, slightly too big for our bed and definitely too old for the posters plastered on the wall. But that sentimental longing is a good reminder not to take things in life (family included) for granted, and to celebrate the person you've grown up to be.

EMBRACING YOUR INNER CHILD.

Holiday celebrations with your family aren't just about the adult activities, but spending and enjoying quality time with children, whether young nieces and nephews or your friends' little ones. Their excitement and joy is infectious, and family holidays are the perfect time to shed your reservations and indulge in play time, completely guilt-free.

A CHANCE TO GAIN VALUABLE ADVICE.

Stress can wreak havoc on your body and your brain. Spending quality time and venting to trusted family during the holidays can help. A study published in the Annals of Behavioral Medicine found that those who took the time and had people to vent to had a lower pulse and blood pressure. A separate study conducted at Carnegie Mellon found that people who spent time with their families found healthier ways to cope with stress.

HOME-COOKED MEALS.

Tired of takeout? Being home for the holidays can solve that. There's nothing like your mom's casserole or your aunt's sweet potato pie to make you feel cozy and grateful.

TAKING AN "ADULTING" VACAY.

Let's face it, no matter how old we get, going home for the holidays makes us feel young again. And while that's not always a good thing, we can't deny the positive benefit of having your parents around. Sleeping in, getting breakfast made for you, not having to do many chores–it's the perfect mini break from life as a grown-up.

OBSERVING TRADITIONS.

Sharing in long-held traditions is one of the most important aspects of the holidays. It's your family rituals that help tie you together, and there are few things better than getting to honor them, side by side. Even better? Now that you're older, you'll get to create new ones with your family that will last a lifetime.

BONDING OVER NEW EXPERIENCES.

Home is where the heart is, right? Linking with your family for the holidays is also a perfect time to experience new places and activities as a unit. You can introduce familiar people to unfamiliar settings, allowing everyone to expand their comfort zone, learn new things about each other, and become closer as a result.

LAUGHING AT INSIDE JOKES.

No one knows you better than your family, and getting a chance to reminisce about old times and laugh at silly jokes you all have is one of the big perks. Plus, laughter has real health benefits; it's known to boost the immune system, releases stress, and even burns calories!

TIME TO UNPLUG AND UNWIND.

These days, we're a little too connected to the world at times. Spending the day with family, taking those moment's to catch up, laugh, eat, and be merry means less time spent liking, commenting or posting... and that's a good thing. Giving your brain (and fingers) a much-needed phone break results in more time with the people you love, and more refreshed perspective once it's time to plug back in.

YOU'LL BE READY TO TACKLE THOSE NEW YEAR'S RESOLUTIONS.

Psychological help goes beyond the here and now. The emotional support provided by your family also gives you a greater sense of well-being. One study found that people who had supportive family and friends reported having a stronger sense of purpose, an excitement for the future, and saw a greater meaning to life.

TOGETHERNESS.

Honestly, the most important thing about spending time with family during the holidays is...spending time. Through the good, bad, annoying and awe-inducing moments, family is an integral part of our lives, and joining together for the holidays can remind you of all the things you love about them. And really, isn't that what it's all about?

Why Carbs Are So Important For Your Workout

You've had a good night's sleep. You're well hydrated. You've built a killer Spotify playlist. Still, you have no energy. What gives?

While it's all-too-easy to fear 'em (especially in the age of paleo and keto), healthy carbs-or specifically a lack of 'em-could be the reason you're totally gassed. Carbs should make up the majority of your diet, especially if you're active.  In fact, healthy carbs are important and crucial for a healthy, active lifestyle.

Of course, it's easy to have a lot of questions when it comes to the macronutrient (like what exactly counts as a healthy carb? or how should I be fueling my workout with carbs?). So what do you really need to know? Consider this your ultimate guide to carbs-the healthy, the not so healthy, and how they can help you feel healthier, stat.

What are carbohydrates anyway?

In addition to protein and fat, carbohydrates are one of the three macronutrients in food, and you need them for energy and fuel. When you exercise, you need something to start your engine and keep it going, and that something often comes in the form of healthy carbs. They're our primary energy source during exercise, and we can't get to the same level of intensity if we're carb depleted.

Not all carbs are created equal, however. Naturally occurring sugars like fructose in fruit and lactose in dairy, sugars that are added to foods, and refined grains such as white rice are broken down quickly by your body. That means they provide almost-instant energy, but it doesn't quite last. And unless they're bundled with other nutrients, like the fiber in an apple or the protein in yogurt? They're basically "empty" calories. Other carbs, such as those found in whole grains, vegetables, and legumes take longer to digest, so you get a steadier supply of energy.

And while some carbs (think: cupcakes) are sky-high in calories, that's not always the case. Many foods that contain carbs, such as fruits and vegetables, are low in calories and high in vitamins and minerals. Other healthy carbs fall somewhere in between. Whole grains, for example, contain a lot of nutrients and calories, while low-fat dairy has a medium amount of both.

In essence, you want to always cut down on added sugar and refined grains and consider all other healthy carbs fair game.

What happens when I eat carbs?

When you eat carbohydrates, they get broken down into sugars (glucose, fructose, and galactose) and are either quickly used for energy or are stored as glycogen in your liver and muscles for use later. When you eat any type of carb, your body also releases insulin to help you regulate an increase in blood sugar.

How fast they get broken down depends on the type of carb you eat. Simple carbs quickly get broken down into your bloodstream and give you a supercharge of energy, but leave you at a low later on. Classic examples: fruit juice, white bread, white rice, cereals with little fiber, bagels, and candy. Eating these can become a vicious cycle too, because your body gets a rush and then crashes, leaving you craving a fix.

Complex carbs-your fruits, vegetables, and whole grains (with less sugar and more fiber)-are broken down at a slower rate, on the other hand, and can help keep your cholesterol levels and weight under control. 

Should I eat healthy carbs before and after working out?

You've likely heard the term "carbo-loading"-and there's something to it: Most of the time, you want to fuel your body with whole-grain, high-fiber (3g or more) complex, healthy carbs. The idea is to provide your body with easily digestible energy far enough in advance that your workout isn't interrupted by the digestion process, about 45 min to an hour prior. You want to get your energy levels up so you have some ready fuel for your body to burn. That's when a serving of simple carbs (an English muffin with jelly, a bowl of cereal) comes in handy. During exercise, you want your body to focus on working your muscles, not breaking down foods with lots of fiber. So contrary to what you want to do the rest of the time, at this point you should feed your body simple sugars that are quickly absorbed and will give you bursts of energy.

If you have an endurance event such as a marathon or triathlon coming up, don't pig out on pasta the night before, though, or you might feel weighed down for the main event.  A better strategy? "You want to increase your carbohydrate intake by up to 100 grams a day-about an extra three servings-starting three days before the big event."

As for post-workout, the repair and re-growth of tissue rely not just on protein but also on replacing lost glycogen (broken-down carbohydrates) and fluids. Restore your body's energy with complex carbs-meaning fruit, grains, or vegetables paired with protein for muscle repair and growth. Good choices: yogurt and fruit, an apple and peanut butter, or a glass of skim chocolate milk. 

So how many carbs do I need?

That's going to depend on a lot of different factors such as age, how much you work out, what your lifestyle is like, and what your dietary restrictions are. We recommends getting 45 to 65 percent of your calories from carbs, depending on how much cardio you do (aerobic activity requires more carbs than Pilates, for example). You need 130 grams a day just for your brain to function, active women should aim for between 200 and 300 grams per day, active men should aim between 225 and 325 grams per day. 

And you never want to cut carbs-or any whole food group or macronutrient-out entirely. You'll likely miss out on important nutrients.  Many of the vitamins and minerals we need come from fruits and vegetables, so cutting these out can lead to deficiencies.

Even more: High-fiber carbs can help increase amounts of the feel-good hormone serotonin, which can improve mood, she says. Add healthy fats and protein and they'll keep your blood sugar steady, to boot.

And while no carb is "off limits" (hey, we all need cookies from time to time, right?), some are a healthier pick than others. To help steer your decisions, know that registered dietitians traditionally often suggest aiming for six servings of starches and whole grains, three to five servings of vegetables, three to four servings of fruits, two to three servings of dairy, no more than two servings of refined grains, and no more than one serving of "treats" a day.

Want something more specific? Use this sample menu as a guide. It adds up to nearly 215 grams of carbs.

- Breakfast (43g carbs): Whole-wheat English muffin with 1 slice Swiss cheese and 1 egg scrambled with 1 cup spinach + 1/2 grapefruit

- Lunch (72g carbs): Turkey sandwich on whole-wheat bread with lettuce, tomato, avocado, and cucumber + 6 ounces low-fat yogurt with 1/2 small peach, diced

- Snack (15g carbs): Apple + low-fat string cheese

- Dinner (51g carbs): 2 fish tacos made with corn tortillas, shredded cabbage and mango salsa + small side black beans

- Dessert (32g carbs): 1/2 cup light ice cream with 1/2 cup sliced strawberries

 

Meet Jane Hart ~ Our Newest Yoga Instructor

 

From Jane Hart, our newest yoga instructor:

When I first started taking YTT (Yoga Teacher Training) class, my amazing teacher, Brian, asked us to write down two things: 1. What is your definition of yoga and 2. What is your intention for this training? For me, it is breathing purposefully to quiet my mind, loving the person I was created to be, and being strong from the inside out. My hope was to love myself more, learn how to let things go, and to teach others how to do the same. What I originally thought about yoga, over the fifteen years of practicing on and off, was that I did not like it at all! I tried different classes and several instructors. But I never had a teacher. You may ask ‘What is the difference’? An instructor calls out asanas (poses), moves quickly with no explanation, and seems to have very little knowledge of the real meaning of yoga. Brian taught me to cue my students into every asana and when we attained the position, he would tell us the name of the pose just in case we wanted to know it. He never left anyone behind. He would walk around the room making adjustments because he did not want us to injure ourselves. However, the most important thing he taught me was how to breathe. It seemed silly. I thought to myself ‘we are already breathing’. But instead he taught me how to get away from the noise in my head, how to focus on myself in a loving way, and join my mind, body, and spirit. Below is the ‘why’ I learned to breathe deeply.

DEEP BREATHING

Benefits of deep breathing – The sympathetic nervous system accelerates the heart rate, constricts blood vessels, and raises blood pressure when the body is challenged or stressed. The breath becomes short and rapid and one’s anxiety will increase. This is referred to as fight, flight, or freeze reaction.

The parasympathetic nervous system is the part of the involuntary nervous system that serves to slow the heart rate, increase intestinal and glandular activity, and relaxes and soothes all muscles – REST & DIGEST.

Deep breathing activates the parasympathetic nervous system commonly referred to as rest, digest, and relaxation.  Some of the benefits from deep controlled breathing are:

~Calms and quiets the mind (improves decision making skills)

~Lowers heart rate 

~Reduces and helps one manage anxiety

~Oxygenates the blood vessels (oxygen deprivation creates anxiety and brain fog)

~Improves the ability to concentrate and focus the mind on one point (stay on task)

~Increases body awareness (body language, nervous habits)

~Improves confidence (increased ability to convey or emphasize a point without running out of breath)

~Relaxes muscles while stretching

~A way to self soothe

~Creates a connection with the present moment

~Can help one remain calm while going through a challenging situation

My concentration is in Vinyasa flow and Ujjayi breathing technique, which I will describe the breathing below. As you may have read in my previous post, I was confused about the real meaning of yoga until I began practicing with my fabulous teacher, Brian. I will share with you below what he taught us about Ujjayi breathing and the Goal of Yoga.

The goal of yoga . . . no, it’s not a handstand. The yoga pose is not the goal. Becoming flexible or standing on your hands is not the goal.

The goal is to create space where you were once stuck. To unveil layers of protection you’ve built around your heart. To appreciate your body and become aware of the mind and the noise it creates. To make peace with who you are. The goal is to love . . . well, you. Shift your focus and your heart will grow. Namaste, Brian.

UJJAYI PRANAYAMA

I teach students how to breathe at the beginning of each class. Even if you already know this technique it helps to center you for the rest of our practice together. The breath is the main part while asanas (poses) are simply the movements we add with our bodies. Pranayama is the part of yoga that includes different systems of breathing. Prana translates as “life force”. It can also be described as our spirit and soul. The breathing technique I teach in my classes is called Ujjayi Pranayama. It is controlling the breath to create a sound like the waves of the ocean as you inhale and exhale. This is done by shaping the back of the throat to sound like you are fogging up your glasses when you exhale, and you continue to inhale the same way. Ujjayi is a diaphragmatic breath, which first fills the lower stomach, then rises to the lower rib cage, and finally moves into the upper chest and throat. The length and speed of the breath is controlled by the diaphragm, the strengthening is part of the purpose of Ujjayi. The inhalations and exhalations are equal in duration and are controlled in a manner that causes no distress to the student. I would love for you to come to one of my classes, not only to teach you this technique but also how to connect your mind, body, and spirit through Hatha yoga. Peace & Love.

How Alcohol Affects Your Athletic Performance

 

First: alcohol doesn't affect everyone equally

The effects of alcohol on a person depend on the amount consumed and individual tolerance. Some studies show that a small amount of certain kinds of alcohol (namely red wine) may have a protective effect on the cardiovascular system, but even a few drinks can nullify your hard work by erasing the effects of your workouts, reducing your endurance, and compromising your mental fortitude. Bottom line, keep track of the number of drinks you have, and how you feel during, the morning after, and in the following days to get an idea of your personal tolerance.

The effects of alcohol on muscle development and recovery

Muscle health is the key to successful athletic performance, and science shows that alcohol can rob you of your hard work in the weight room. Here’s why:

It impairs muscle growth

Not only does working out under the influence increase your likelihood of injury, but it can also impede muscle growth. Long-term alcohol use diminishes protein synthesis, resulting in a decrease in muscle growth. Even short-term alcohol use can affect your muscles.

It dehydrates your body

If you want to optimize your athletic performance, then you want your recovery from sore muscles to be as fast as possible. Alcohol has been shown to slow this process because it is a powerful diuretic, which can cause dehydration and electrolyte imbalances. And when dehydrated, an athlete is at a greater risk for cramps, muscle pulls, and muscle strains.    

It prevents muscle recovery

Getting enough rest is essential to building bigger and stronger muscles. However, because drinking alcohol negatively affects your sleep patterns, your body is robbed of a chemical called human growth hormone (HGH) when you drink.1 HGH plays an integral role in building and repairing muscles, but alcohol can decrease the secretion of HGH by as much as 70 percent. Additionally, binge drinking can reduce serum testosterone levels. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance. 

It depletes your energy

After alcohol is absorbed through your stomach and small intestine and moves into your cells, it can disrupt the water balance in your body. And an imbalance of water in your muscle cells can hamper their ability to produce adenosine triphosphate (ATP), which is the essential fuel for all cells, including those in our muscles. A reduction in your body’s ATP can result in a lack of energy and loss of endurance.

It slows reaction time

Lastly, even small amounts of alcohol can result in a slowed reaction time and decreased hand-eye coordination. Not only can this impair performance, but a slowed reaction time can increase your risk for injury.

 

The effects of alcohol on memory

Performing your best often involves learning plays or strategies for an event. Alcohol impairs the functioning of the hippocampus, a part of your brain which is vital to the formation of memories. If you can’t form new memories, you can’t learn and store information.

Creating memories is a complex process that takes a long time, and many memories are established even when you’re not actively thinking about them. In fact, the majority of memory formation happens when you sleep. Alcohol disrupts the sequence and duration of your sleep cycle (even if you drink up to six hours before you go to sleep), which reduces your brain’s ability to process and store important information, including key performance notes.

 

The effects of alcohol on nutrition

It can't be used as energy

We tend to think that only carbohydrates, protein, and fat can provide energy (in the form of calories). But actually, that's not a comprehensive list – alcohol has 7 calories per gram (about halfway between the calorie value of carbs and fat). But unlike calories from the food we eat, your muscles are unfortunately not able to use alcohol calories for fuel.

Alcohol calories are not converted to glycogen, a form of stored carbohydrates, and are consequently not a good source of energy for your body during exercise. Your body instead converts the energy from alcohol into fatty acids and stores them in our fat tissue. As a result, alcohol consumption increases fat storage and can adversely affect your percentage of body fat.

It inhibits nutrient absorption

Alcohol itself is devoid of vitamins and minerals, and therefore is extremely limited in its nutritional value. But beyond that, it also keeps your body from absorbing these nutrients from other sources:

Thiamine (vitamin B1)

Thiamine is involved in metabolizing the food we eat into fuel as well as the formation of hemoglobin. Because vitamin B1 plays a role in metabolizing carbohydrates, it is essential for optimal performance. 

 

Vitamin B12

Vitamin B12 helps maintain healthy red blood and nerve cells. Because alcohol prevents b12 from being used in key processes in your body, chronic excess alcohol consumption may contribute to b12 deficiency symptoms, which manifest as anemia.

Folate

Folic acid is a part of a coenzyme involved in the formation of new red blood cells. A deficiency in folic acid can result in a reduced VO2max, which can negatively affect your endurance.

Zinc

Zinc plays an important role in the process of energy metabolism. Alcohol depletes your body’s zinc resources, which can result in a reduction in endurance.

 

The effects of exercising with a hangover

Hangovers are actually caused by alcohol toxicity, dehydration and the toxic effects of congeners (or the byproducts of fermentation) that are present in most alcoholic drinks. If you’ve ever experienced a hangover, you’ve probably felt the symptoms of nausea, soreness, depression, and headaches that frequently coincide... with a proclamation to never drink alcohol again. The symptoms can lead to decreased athletic performance and have been known to decrease aerobic performance capacity by as much as 11%. So, if you have a lingering hangover, it’s best not to exercise, as it can increase your risk of injury and further dehydrate you.

 

The verdict on alcohol's effects on performance

If you’re physically active, take the above points into consideration with  how drinking will affect your athletic performance. If you choose to drink, avoid anything excess of low-volume drinking (ex. a single glass of red wine) for 48 hours before your event, and be sure to rehydrate and eat before consuming alcohol post-exercise. 

It's Important To Workout With Consistency

 

Creating a Workout Plan to Achieve Consistency

Committing to a fitness regimen means mapping out a plan for an activity or a series of activities that can be done with consistency. For some people, it is common to become energized about working out and jump right in. In these cases, unless there is a long-term plan in place or some thought has gone into how the fitness activity will be sustained, there is often a drop off in enthusiasm, resulting in inconsistency.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. You will want to exercise at least three to four times per week for the best results. Getting a gym membership, purchasing home exercise equipment, investing in exercise DVDs or buying a bicycle may be some of the things you want or need to work out with consistency.

Scheduling Your Workout

Once you have decided on the type of exercise you want to engage in, creating consistency means being realistic about how much time you need to devote to your regular exercise regimen.  Create a workout schedule that involves at least a few minutes a day for a warm up, 20 minutes for a cardio activity and additional time for strength training and a cool down.  You might write down your schedule to solidify your commitment to your exercise plan.  

The Impact of Consistency on Physical Health

Working out with consistency is important for your physical health. Running for five miles on one day only to avoid exercising for the next two weeks will only leave you feeling sore. It is too straining for the body to experience sporadic spurts of strenuous exercise. For optimal results, you will want to build up to higher and higher levels of cardiovascular strength, flexibility and strength training. A gradual increase in intensity will allow your muscles, tendons and ligaments a chance to adjust to the strains and challenges of a fitness regimen.

Consistent Workouts and Mental Health

A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened.

Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Breathing Techniques To Sooth The Soul

 

Breath is vital. When we are stressed, happy, or exercising, breath causes a feedback loop for that physical state. However, breathing can be either voluntary or involuntary—which means that we can affect our physical state. Being conscious and breathing in a particular way can lead to deep relaxation, decreased pain, and improved mental state. 

Abdominal breathing, also called diaphragmatic breathing, changes the oxygenation levels in your body as well as strengthening the diaphragm. Many people feel calmer and more centered afterwards, and it may help to reduce negative emotions. Since it can be practiced anytime, anywhere, for free, and has been associated with a host of positive physical effects, why not try it today? 

Get Started 

n Sit or lie down comfortably, with your feet flat on the floor. Put one hand on your upper chest, and the other on your abdomen, just under your ribcage. Feel yourself breathing and become aware of how deeply or shallowly you are breathing 

n Take a deep breath, feeling your abdomen rise as you breathe.Your upper hand should move very little, while your abdomen lifts your other hand. Imagine a feeling of warmth as the breath moves from your mouth, down your throat, into your lungs, and your diaphragm expands. 

n Hold the breath for a count of four. 

n Exhale slowly through your nose for a count of four. 

n Inhale slowly to a count of four, feeling the warmth of your breath and your abdomen rising.Try to keep your chest relatively still. Hold the breath for four, then exhale slowly, and repeat. 

Reflect 

n Consider how your body feels different from before practicing conscious breathing. Are your shoulders more relaxed? Do your thoughts feel any different? 

Repeat 

n Five minutes is a good amount of time to affect your physiology, decrease anxiety, and improve mental state. However, even one or two abdominal breaths can be helpful! Although best learned sitting or lying down, any time you can consciously breathe is an opportunity, including standing in line at the grocery store. 

As you become proficient in abdominal breathing, you may want to tense your abdomen slightly at the end of the exhale, to push out the remaining air. If lying down, you can also try putting a book on your abdomen and lifting it with your breath. 

Over time, you may not need to involve your hands. Some people use visualizations, for instance, a half circle that represents in the inhale and hold, and a semicircle finishing the loop for the exhale and hold. Other people repeat a word as a mantra, like peace or joy, letting that word center their thoughts. 

Practice whenever you can. Because of how abdominal breathing affects your mental state, it may be especially useful when you are stressed out, tired, frustrated, or confused. Abdominal breathing can help you to relax, reset, and refocus.