Exercise, Anyone? It’s NEVER Too Late To Start!

Ask any expert – exercise is great for you! It has so many health benefits, like controlling your weight, giving you increased energy, heart health, stamina, flexibility, higher metabolism, releasing endorphins to feel good mentally… the list could keep going.

If you are not currently a devotee of exercise, you might be feeling that you are too old, too overweight, too out of shape to start. Wrong!  It is never too late to start exercising. Even people with special health considerations can find ways to exercise!

(Please check with your doctor before beginning any new exercise routines.)

5 Tips for Starting To Exercise – No matter what point you are starting from!

1.     Start Slow.  A common error is to get fired up with exercise commitment and enthusiasm and over-do it in a big way the first time or two. This can lead to excessive soreness, actual injury, and feeling very overwhelmed with the belief you have to be an Olympian the very first week.  Gradually add exercise to your life. As you build up your fitness levels, you can increase the length of time, number of times a week, and intensity to be whatever works for you. Starting slow is a great way to ease into the idea.

2.     Low Impact.  Choosing ways to exercise that are low impact can really help you when you are starting out. Walking, swimming, and cycling can all give you a great workout for many muscle groups without putting you in a lot of injury risk.

3.     Simple. Don’t make it complicated. You don’t have to figure out sets and reps and machines, you can just find something you enjoy doing that keeps you active and moving more than before. As you get used to being more active, you can try new ways to exercise – or not! Stick with what you like and what works for you, because liking exercise is a huge factor in continuing to do it. And continuing to do it is the point!

4.     Be Creative. Exercise doesn’t have to mean “going to the gym.”  If you love to shop, walk each level of the mall an extra 15 minutes before hitting the stores.  Exercise is all about moving more, particularly when you are starting out. Try out some sports like golf or tennis. Take your dog for longer walks – you’ll both enjoy it! 

If your fitness or health won’t allow you to get out and about, look into chair exercising.  A fitness band (long, stretchy, latex band) can be a great exercise tool to work out various muscle groups, and is often used by physical therapists for regaining strength. It allows you to adjust the tension and resistance as your own fitness increases, and can be used sitting, standing, or even in bed lying down. It can help with strength, flexibility, and toning.

5.     Faster than you think! Just adding 30 minutes of moderate exercise three times a week can make a dramatic difference in your health. If that is too much for you to contemplate, don’t focus on that right now. Start with 10 minutes a day and then gradually increase your time and frequency as you being to enjoy it and see improvements in your fitness.  Any exercise you get beyond what you are currently doing is a good thing!

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Anxiety: A Major Health Hazard

When it comes to your health, anxiety is a major menace. Anxiety can feel debilitating all on its own, but it becomes even more hazardous because of how many other aspects of your health it can impact.

Anxiety can lead to health problems, or can make existing problems much worse. In some cases, having a health issue and worrying about it can then bring anxiety into the mix, but very often anxiety comes first and then leads to physical health issues. A recent study showed that people with anxiety were up to twice as likely to develop a physical illness too.

Anxiety is commonly linked to health issues such as:

·      

    High blood pressure

·      Heart attacks

·      Fertility problems

·      Autoimmune conditions like lupus

·      Skin disorders

·      Allergies

·      Migraine headaches

Anxiety can have serious impact on heart health. In fact, a study of people with heart ailments showed that those who also suffered anxiety were much more likely to suffer a heart attack and die than those who had a more relaxed attitude about their condition and did not suffer anxiety.

Anxious people are also more likely to self-medicate with prescription and over the counter medications, alcohol and food, leading to addictions, side effects, and obesity that can all aggravate the health conditions they also suffer.

How do you know if you have anxiety? You need to speak with your doctor, because anxiety has such a huge range of symptoms and can impact so many different parts of your mind, mood, physical health, emotions and feelings. Some symptoms (and there are many, many more) include:

·      Classic “panic attacks” and physical reactions like hives, hyperventilating, etc.

·      Constant worrying and a sense of dread.

·      Physical ailments of all sorts that don’t seem related to anything – lots of aching, pains, fatigue that aren’t the result of actual physical activity.

·      Feeling on edge and overwhelmed, sad and depressed, for weeks at a time.

·      Fear of things out of proportion to reality (can be specific, like fear of being in an elevator or fear of spiders, or more general and vague.)

·      Feeling hot or icy tingles in face, hands and feet.

·      Flushing, blushing, or blanching (turning pale) at random times but also related to times of feeling anxious.

·      Ringing in ears, feeling of muted hearing, stuck in a tunnel.

·      Avoiding normal activities out of fear, sadness or depression.

·      Tightness in your chest, breathing difficulty (*Always talk to a Dr. or head to the ER for anything that may be a heart attack symptom – be safe, not sorry.)

·      Sleeping more or less than normal, change in dream patterns.

·      Eating more or less than normal, especially craving sugars.

·      Gaining or losing weight that seems out of proportion to your eating.

·      Loss of interest in normal social activities, avoiding being around people, feeling persecuted or that people are staring at you or judging you.

·      Having signs of anxiety and then developing physical symptoms like high blood pressure, chest pain, skin rashes, etc.

Any of these – and so many more – can tell you that anxiety may be plaguing your life, or the life of someone you know. Seeking medical help is really important for many forms of anxiety, and it is important that you tell your doctor if you feel you have anxiety in addition to other health issues. It may impact the form of treatment(s) you receive.

Anxiety can strike anyone, and at any time. It can often be linked to an illness, a major life event, a change in seasons, or the holidays, but can just appear with no particular links.

Some things you can do to help yourself (do not avoid seeking professional treatment, but many of these can help you feel better with mild anxiety, and indeed even without anxiety!):

·      Exercise.  Letting your body sweat, work, and burn off tension all while releasing endorphins can be a powerful cure for many ailments.

·      Examine your diet for culprits. Caffeine, sugar, chocolate, white carbs and for many, alcohol can all aggravate anxiety. 

·      Mood foods. In addition to looking at what you shouldn’t be eating, focus on what you should be, with food great for mood. Dark green leafy veggies, dark orange veggies, dark red cherries, berries, soy, nuts, avocados, garlic, active culture yogurts, legumes, bright colored citrus fruits. Eating small, regular meals is also a good plan to keep your system firing normally.

·      Mantra and meditation.  It can be very helpful to meditate and/or repeat a mantra in your day, something uplifting that reminds you that you are in control and can be happy and whole.

·      Break the day up. Don’t try to visualize your entire day, which can be overwhelming for anyone. Break it into smaller increments, even down to minutes, to manage the moments without anxiety.

·      Turn your attention. Keeping busy and active can help you beat anxiety, because you aren’t sitting around focusing on it. Take time out to read a book, watch a silly movie, call a light-hearted friend who will help you laugh.

·      Acupuncture and massage.  Acupuncture can help you balance your systems and relieve mental anxiety, as well as some of the physical pain or complaints you may be suffering. A good massage therapist can also help relieve stress and have an impact on physical pain and even things like blood pressure.

·      Get professional help. Taking that step is important, because often anxiety can be rooted in things we need help overcoming, from physical sources or purely in your mind.

Anxiety is a difficult enemy because it can be so vague, and you can feel so uncertain about what is happening and where it is coming from. Fear that a doctor won’t understand or believe you, or just fear of seeking help in general, is a big enemy in getting well. Don’t suffer. Seek help, and help yourself (or those you love) in any ways that you can! 

Check out my website at All Natural Detox Solutions.

I’m So Disappointed… You’ve Cheated On Me Signed, Your Weekend Diet

Ah, the weekend.  Two glorious days (possibly a few hours more if you begin weekend observance on Friday afternoon!) where you are free to be the relaxed version of you. 

That is great when it means relaxing and enjoying life with time spent among friends and family, fun hikes, family walks, a long bike ride.  Not so great?  When it also relaxes your commitment to healthy eating!

We’ve all been there.  We think, “what the heck?  Weekend!” and proceed to eat several days worth of less-than-healthy to downright junk.  Then comes the guilt, and probably the sluggish Ick Factor feeling too.  Stop the madness!

Why are weekends such a temptation?  There are a number of reasons, some of the biggest include:

·      Lack of Structure: Weekends are generally less structured and change from one weekend to the next, often with loosely planned events or one-time things.

·      More Entertaining: backyard barbeques, eating out at restaurants, date nights, family gatherings, kids birthday parties (and cake)… so many things include food.

·      Mentality: We think of weekends as being fun and relaxing, and too often, we associate that with freedom to eat anything that makes us feel fun and relaxed… but we have the wrong foods on that list!

So what can you do to fight this situation?  How do you reclaim your healthy eating on the weekends? 

I have some ideas (you knew that I would!)

·      Remember that “Healthy Eating” is not a punishment!  There are so many great foods that are delicious and healthy… why would anyone think that rosemary grilled chicken breast with some grilled onions, red peppers and zucchini served over ½ cup of whole wheat couscous is a horrible fate?

Not only is it not a punishment, you will feel so fulfilled eating healthy, balanced and satisfying foods and will probably have a sunnier, more energetic outlook to enjoy your weekend!

·      Have a Weekend Recipes File of healthy menu ideas:

·      Things that are a little more special, maybe take a little more prep and shopping time than you have during the week. 

·      Include new, never tried but sound great recipes and be adventurous.

·      Include old favorites, and things that incorporate something social like grilling during the warmer months or comforting like a crock-pot during the chilly months.

·      Just go to the Farmer’s Market or local organic store (like a Whole Foods if you have one or something similar, or just the organic meat and produce section of your own store) and let the freshest, most beautiful ingredients inspire you!

·      Have some Weekend Food Rules you follow, whatever is right for you:

a.     Make them specific enough to really guide you and become habit.

b.     Allow yourself one blow it all treat once a week so you don’t feel deprived (things in moderation are usually not evil!) and weekends can make an excellent time for that treat (that ONE treat!)

c.      For dining out, know in advance the type of places that serve more healthy items, or how to order from any menu and get a better balance – salad dressings on the side, steamed veggies instead of fries, etc.

·      Don’t skip meals!  You have to treat your body right, and eating regular meals keeps your blood sugar stable and your metabolism firing!  Weekends with their odd schedules can sometimes leave you too hungry and making poor choices.

·      Exercise!  It will help you feel great, and if you choose to have your once a week treat on the weekends, you can know you are still following all your other healthy habits. 

·      Plan for special events.  If you know you’ll be eating things not on your healthy plan (gasp, it does happen) then plan for it with some SUPER healthy meals in between or all week long to create a little more balance.  It isn’t ideal to do trade offs regularly, but there are actually people who are very strict six days a week and pick the seventh to just eat whatever crosses their path and really believe it helps them.  Not everyone has the willpower though – one day of “whatever” eating becomes two, then three… then trouble!

Relax, enjoy your weekend, and embrace the beautiful, healthy foods that also wear the labels of scrumptious and fun!

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5 Signs You May Be a Control Freak

If all your relationships fail, who is at blame? Is it always the other person? Did they have trouble following even the smallest of your instructions? Perhaps they did not appreciate your suggestions at how they could be better at just…everything. If this sounds familiar, maybe it wasn’t them. Maybe the problem at hand is you. Although it might be a hard concept to grasp, maybe you are just a bit too controlling.

Signs that You Might be a Control Freak

Adult control freaks are like schoolyard bullies, just all grown up. You know exactly who these people are, and we it seems that we all have at least one of these people who always know how to push our buttons. They act as if they’re the only one who can complete the tasks correctly, and act as if it would hurt them to share a job. Then once the job is over, they almost always complain about the fact that they didn’t have any help.

Is this person you? Do you feel that you are always making decisions and working your tail off to please everyone? Maybe you don’t always make the decisions, but you regret it in the end because everyone else’s ideas just aren’t as good as yours. Instead of just making the decision yourself, you drop hints at what you think should be done, knowing that if someone would just pick up on it, then your idea will be used.

The Control Freak Toolbox

Control freaks are masters of manipulation, especially control freaks in relationships. They are used to getting what they want, either by making decisions for large groups of people or simply manipulating the situation into their favor. Even celebrities aren’t immune from it. Victoria Beckham once admitted, “I am a control freak. I am very hands on and pay attention to details.” These are some of the tools they use are:

• Guilt. Control freaks will bring up past experiences where things ended up horribly, especially if it was your fault. You’ll be sure to make the right decision the next time, especially on their watch.  A sign that you’re dating a control freak could definitely be the feeling of constant grief over one event.
• Exaggeration. They will make things so much worse than they really are, just so people take pity on them and they can get whatever they please.
• Belittling. Control freaks are very good at making you feel very small and horrible about you. With you out of the way, they have more of a chance at getting what they want accomplished.
• Passive-Aggressive. Control freaks have an uncanny way of pushing an event that goes awry back on you. When confronted, something along the lines of, “Well, I thought that so and so really wanted to do this” will come out of their mouth, turning it all back onto you.
• Empty threats. They will hold things over your head, and threaten to use them if things don’t go their way. Chances are that they won’t ever do it, but they will get their way.

Admitting and Overcoming Your Control Freak Status

Nobody likes to admit that they’re a control freak. Frankly, it can be quite embarrassing for someone to admit something that many people see as a flaw, especially for people that are obsessed with everything going perfectly, and going their own way in particular. Once you admit your control freak tendencies, then you can take steps to work towards accepting that perfection doesn’t equal self-worth. You’ll find that stepping back improves your relationships with others, and while not everyone’s ideas are as good as yours, trying new things can be fun. Who knows, you might even like it!

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