MEDITATION

MEDITATION

Quietly sitting and breathing allows clarity of thought but it also provides physical changes that take place within the body and are significant as the body relaxes and begins to function more naturally. Meditation is important because it releases tension and stress and it turns attention inwards making your mind aware of your physical body. OnFitness supports meditation because it says that it allows thought to pass without becoming attached to them; meaning that you release them before you can dwell on them. When your mind must focus on your breathing, the thoughts flow and you can find a deep inner stillness. According to the article in the August edition of OnFitness it says that as the mind settles, the breathing begins to get stronger. During meditation your abdomen, torso, and chest are able to relax and allow you to take a deeper breath and increase the amount of oxygen that is brought into your lungs. A deeper breath promotes the parasympathetic nervous system, which is your relaxation response that helps decrease blood pressure, slow heart rate and aid in digestion. While meditating it is important to center your focus. Here are some general points and qualities of breathing.

1.       DEEP AND LONG: making the breath deep and long helps draw the air fully and completely within the body. Keep the chest and surrounding muscles relaxed to allow for the breath to expand within you.

2.       SILENT AND SLOW: focus on making breaths silent and slow allowing deeper relaxation. The silent breath is felt with the whole body instead of being heard. Allowing for you to feel the sensation of your lungs being filled.

3.       EVEN AND CONTINUOUS: making the breath even and continuous brings completeness to the actual breathing process. This allows thoughts to flow with the breath; inhalation creates exhalation which in turn creates inhalation (cycle). This teaches you to breathe effectively and allowing your lungs to reach their full capacity. Sit and breathe for 5 minutes a day. If you can’t seem to find five minutes for meditation try to just sit for 10 minutes without doing anything.

 

 

*For more information on meditation take a look at the August edition of OnFitness magazine.

STRESS

STRESS = INCREASED FAT?

 

            How many calories does stress have? I am sure you are thinking that this is a ridiculous question, but think about it. After reading an article in On Fitness magazine about stress and how it is associated with fat I realized that stress carries a heavy load. It along with other lifestyle factors work through complicated hormonal and metabolic mechanisms that alter not only what and how much we eat but also where we store the calories we consume and what type we burn (sugar, fat, or muscle). After reading the article, I found a few main reasons why stress can cause fat gain.

First, stress response is regulated by communication between the brain and the adrenal glands. The brain works like a central command station; when it receives a warning about a threat it sends an immediate signal to the adrenal glands. The adrenal glands then release hormonal signals to the body. The major function of adrenal hormones is to raise the amount of sugar and fat in the blood in order to supply the body with energy. Therefore, the body is ready to take the appropriate actions it needs to survive. The liver is then instructed to kick out stored blood sugar as well as make some extra. Technically, stress or stressful situations burns fat, sugar, and muscle under normal circumstances, but when it becomes recurrent, fat is usually spared while muscle is broken down.

Now looking deeper into the article and the section on chronic stress I was able to uncover a second reason stress causes weight gain. Chronic or recurrent stress continually forces the body to work harder and harder to compensate for the physiological disruptions. The first thing that needs to be changed in this situation is the amount of cortisol that is secreted, which is something we really have no control over unless we control our stress level. Cortisol is in charge of our hunger and cravings, therefore high levels of cortisol can down-regulate hunger and increase the urge of sweets and fatty foods. Lastly, another hormone that may increase weight and fat gain is insulin. Insulin is interesting because it signals the body to store fat and not burn it. Therefore, if insulin and cortisol combine it can be a not so healthy combination. Cortisol is a fat burner as well as a muscle burner, but when insulin is in the picture, the body will burn muscle, not fat, since insulin places a lockdown on fat release.

Now instead of only providing you with information on how stress can increase fat I have found ways to help you decrease your stress levels and keep your hormonal levels under control.

WHAT CAN YOU DO?

1.      EAT BREAKFAST: by eating breakfast you slow down the secretion of cortisol that usually occur in the morning.

2.      EXERCISE INTENSELY WITH WEIGHTS: to counter the negative effects of stress you must increase the release of Human Growth Hormone and testosterone.

3.      SLEEP: if you don’t have a adequate sleep then you have created an unfavorable stress response which decreases the natural release of the anti-stress hormone Human Growth Hormone.

4.      SUBSTITUTE PROTEIN FOR SUGAR: protein allows the release of another hormone that counters the effect of insulin.

5.      USE COCOA: not chocolate with sugar; the addition of 100% unsweetened cocoa powder to the diet can decrease cravings and the excess intake of fat and sugar

6.      EAT 4-6 TIMES PER DAY INSTEAD OF 1-3: eating smaller meals more often will reduce the “fasting effect.”

 * To read more about stress and its impact on the body please take a look at the August edition of OnFitness magazine.

DANCE!

“GET IT ON THE FLOOR, GET IT, GET IT ON THE FLOOR”

READING THROUGH MY WOMENS HEALTH MAGAZINE THIS MONTH I FOUND A VERY INTERESTING ARTICLE ABOUT DANCING. SUPRISINGLY, THE MORE TIME YOU SPEND ON THE DANCE FLOOR, THE MORE YOU OPEN YOUR BRAIN TO THOSE FEEL GOOD SENSATIONS THAT DO WONDERS FOR YOUR WELLBEING. MANY STUDIES HAVE BEEN PERFORMED TO SUPPORT THESE FINDINGS INCLUDING A STUDY THAT INVESTIGATED HEART FAILURE. IT FOUND THAT PEOPLE WITH CARDIAC CONDITIONS WHO DANCED FOR ONLY 20 MINUTES THREE TIMES A WEEK INCREASED THEIR HEART HEALTH SIGNIFICANTLY MORE THAN INDIVIDUALS WHO STUCK TO TRADITIONAL CARDIO WORKOUTS.

COMPARING DANCERS VS. NONDANCERS, THE SECOND STUDY FOUND THAT DANCING STRENGTHENS YOUR SKELETON AS WELL AS YOUR OVERALL MAKEUP. THIS HAPPENS BECAUSE DANCING PRESERVES BOTH MOTOR SKILLS AND PERCEPTUAL ABILITIES THROUGH THE FLOW OF CHEMICALS THAT ARE RELEASED TO RAISE YOUR MENTAL STATE.

THE THIRD STUDY LISTED IN THE ARTICLE, BY THE ARTS IN PSYCHOTHERAPY, FOUND THAT DANCING DECREASES DEPRESSION MORE THAN VIGOROUS EXERCISE OR LISTENING TO UPBEAT MUSIC BECAUSE IT CAUSES LESS STRESS, INCREASES SOCIAL INTERACTION, AS WELL AS ENHANCES BOTH YOUR MENTAL AND PHYSCIAL HEALTH. DANCING TARGETS OUR BRAIN AND GIVES YOUR MEMORY, COORDINATION, AND FOCUS AREAS A WORKOUT.

LASTLY, THE NEW ENGLAND JOURNAL OF MEDICINE DID A STUDY ON 11 PHYSICAL ACTIVITIES AND SUPRISINGLY DANCERS’ BRAINS WERE FOUND TO BE SHARPER IN THE SHORT TERM AND WERE AT LOWER RISK OF ACQUIRING BRAIN DISEASE. THIS WAS CONCLUDED BECAUSE EVIDENCE FOUND THAT DANCING WAS THE ONLY ACTIVITY THAT LOWERED DEMENTIA BY 76%.

SO DON’T BE AFRAID TO BUST A MOVE AND HAVE SOME FUN! WHETHER IT IS ROCKING OUT TO YOUR FAVORITE SONG WHILE CLEANING YOUR CLOSET OR JOINING A CLASS THAT HAS ALWAYS INTERESTED YOU. YOUR BRAIN WILL GET STRONGER AND YOU WILL FEEL REVIVED WITH JUST 20 TO 30 MINUTES OF DANCING YOUR TAIL OFF!!

                                                                     DANCE

 

1.     BEST FOR NEWBIES = LINE DANCING

2.     BEST FOR BURNING CALORIES = ZUMBA

3.     BEST FOR BOOSTING YOUR MOOD = SWING DANCING

4.     BEST FOR STRENGTH = POLE DANCING

5.     BEST FOR STRESS RELIEF = DIY

*WANT MORE INFORMATION ABOUT THE BENEFITS OF DANCING TAKE A LOOK AT THE SEPTEMBER EDITION OF WOMENS HEALTH MAGAZINE

SUNSHINE & MUSCULAR STRENGTH

VITAMIN D

WHY DOES THE SUN MAKE YOU FEEL REJUVINATED, COMFORTABLE, AND RELAXED?

WELL IT IS BECAUSE OF THE VARIOUS WAVELENGTHS OF THE SUN THAT PRODUCE NUMEROUS BENEFITS TO THE HUMAN MIND AND BODY. THE SUN CREATES SEVERAL TYPES OF RADIATION: VISIBLE LIGHT RAYS, INFRARED RADIATION, ULTRAVIOLET RAYS, X-RAYS, GAMMA RAYS, COSMIC RAYS, AND MICROWAVES. OUR ATMOSPHERE BLOCKS OUT A CHUNK OF THE MOST DANGEROUS RADIATION, BUT IT ALLOWS THE SUN’S VISIBLE, ULTRAVIOLET, AND INFRARED RADIATION TO BREAK THROUGH AND COLLIDE WITH OUR BODIES.

THE FIRST TYPE OF RADIATION IS INFRARED RADIATION.  INFRARED RADIATION CONTACTS THE NERVES WHICH THEN TARGETS THE MUSCLE CELLS TELLING THEM TO RELAX. THIS ALLOWS FOR MORE COMPLETE MUSCLE CONTRACTIONS, PRODUCING BETTER MUSCLE RESPONSE AND POWER. ANOTHER IMPORTANT AFFECT THAT INFRARED RADIATION HAS ON THE BODY IS THAT IT DILATES BLOOD VESSELS ALLOWING FOR MORE BLOOD, OXYGEN, AND GLUCOSE TO REACH THE MUSCLES.

INFRARED RADIATION ISN’T THE ONLY TYPE OF RADIATION THAT ENHANCES MUSCLE ACTIVITY. ULTRAVIOLET RADIATION PROVIDES THE MOST OBVIOUS BENEFIT OF SUNSHINE THAT IS THE PRODUCTION OF VITAMIN D. THE VITAMIN D (25-ODH) IT PRODUCES  HAS BEEN SHOWN TO DIRECTLY INCREASE MUSCLE AND POSTURE STRENGTH AS WELL AS MUSCLE FUNCTION.

NEXT, THE SUN AND ITS ULTRAVIOLET RADIATION HAS ALSO BEEN SHOWN TO STIMULATE THE BODY’S NIGHTTIME PRODUCTION OF MELATONIN. MELATONIN PRODUCTION IS ASSOCIATED WITH THE AMOUNT OF SUNLIGHT RECEIVED ON THE SKIN AND ABSORBED IN THE EYES DURING THE DAYTIME, ESPECIALLY IN THE EARLIER PART OF THE DAY. THE BODY REQUIRES MELATONIN BECAUSE IT SLOWS DOWN THE RATE OF MUSCLE CONTRACTION AS WELL AS DILATES BLOOD VESSELS WHILE SLEEPING; THIS ALLOWS THE IMMUNE SYSTEM TO CLEAN UP MUSCLE TISSUE FROM ANY BYPRODUCTS/HARMFUL SUBSTANCES FLOATING AROUND.

LASTLY, LIGHT ENERGY AND COLOR ALSO HAS AN IMPACT ON MUSCULAR PERFORMANCE. FIRST, COLORS SUCH AS RED, YELLOW, AND ORANGE (SUN) ARE COLORS THAT STIMULATE MUSCLE ENERGY, WHILE GREEN, BLUE AND VIOLET DEPRESS THE MUSCULAR SYSTEM. RESEARCH HAS ALSO FOUND THAT NATURAL SUNLIGHT STIMULATED HEALTHY HORMONE LEVELS, BETTER MOODS, AND DECREASED LEVELS OF STRESS.

WITH THAT BEING SAID TAKE SOME TIME OUT OF YOUR DAY TO ENJOY THE SUNSHINE BECAUSE IT DOES PROVIDE MULTIPLE BENEFITS TO THE MIND AND BODY!

YOU CAN FIND MORE INFORMATION ABOUT THE IMPACT SUNSHINE/RADIATION HAS ON THE BODY IN THE JULY/AUGUST EDITION OF ONFITNESS MAGAZINE.

IMMUNE SYSTEM AND INFLAMMATION

IMMUNE SYSTEM AND INFLAMMATION

                      DURING AND AFTER INTENSE TRAINING THE IMMUNE SYSTEM IS SUPPRESSED. THIS EXPLAINS WHY ONE MAY FEEL RUN DOWN PRIOR TO AND AFTER COMPETITION/INTENSE TRAINING. THERE ARE MANY NUTRIENTS OUT THERE THAT ARE NOT UTILIZED IN THE HUMAN DIET THAT HAVE IMMUNE ENHANCING PROPERTIES. THE FIRST THAT MANY PEOPLE FALL SHORT OF ARE VEGETABLES. IF ONE WERE TO CONSUME 10-15 SERVINGS OF DARK GREEN VEGETABLES DAILY THEY COULD NOT ONLY BOOST AND DETOX THEIR IMMUNE SYSTEM BUT THEY COULD PREVENT ELEVATED BLOOD ACIDITY LEVELS, WHICH AID IN SUSTAINED PERFORMANCE. RESEARCH ALSO SHOWS THAT CARBOHYDRATES DURING AND AFTER EXERCISE PROTECT THE IMMUNE SYSTEM BECAUSE THEY HAVE BEEN SHOWN TO DECREASE STRESS HORMONE RESPONSES WHILE ALSO FUELING THE ACTIVITY OF THE SYSTEM’S WHITE BLOOD CELLS. 

                     WITH THAT BEING SAID ONE SHOULD FIRST CONSULT THEIR SPORT NUTRITIONIST AND GET THE REQUIRED POST WORKOUT SHAKE FOR THEIR GOALS. AN EXAMPLE OF WHAT YOU MIGHT WANT TO LOOK FOR IN A REGULAR POST WORKOUT DRINK IS HIGH GLYCEMIC CARBOHYDRATES, HYDROLYZED WHEY PROTEIN, GLUTAMINE, BCAAs, CREATINE AND ADDED LEUCINE FOR PROTEIN UTILIZATION (DRINK DEPENDS ON THE GOAL OF THE PERSON AND THE PROGRAM THEY ARE PARTICIPATING IN) LASTLY, THE POST WORKOUT MEAL SHOULD INCLUDE LEAN PROTEIN SOURCES (POULTRY, WILD GAME, LEAN GROUND BEEF, ETC.), CARBOHYDRATES (WHOLE GRAIN BROWN RICE, POTATO, ETC.), AND 2-3 SERVINGS OF DARK GREEN LEAFY VEGETABLES. IN ADDITION TO A WELL ROUNDED DIET, SUPPLEMENTING VITAMINS C, D, AND E, OMEGA 3’S, AND PROBIOTICS ONE HAS A BETTER CHANCE OF ACHIEVING RECOVERY AND MAINTAINING A STRONG AND HEALTHY IMMUNE SYSTEM.

FOR FURTHER INFORMATION TAKE A LOOK AT ON FITNESS’ MAY/JUNE 2012 MAGAZINE. 

Hydration Helpers

TIRED OF CONSUMING JUST WATER TO STAY HYDRATED?  

HERE ARE OTHER WAYS TO REACH YOUR DAILY WATER INTAKE!

          You can reach your daily H20 intake by consuming liquids such as water, tea, juice, coffee, foods, etc. I am sure you know this, but something you don't know is that you can increase the percentage of water with healthy snacks such as the ones listed below. Even though these snacks are low in calories they can keep you full longer, because of the water content, as well as help you stay lean and hydrated. Another advantage of these snacks besides their high percentage of water is that they also have important antioxidants and minerals. It is important to remember though that these snacks don't replace water they just help you reach your daily water intake therefore with every meal you should still consume about 16 ounces of some sort of fluid!

HYDRATION HELPERS

*Percentages indicate water content by weight

1. Cucumbers 97%

2. Raw Radishes 95%

3. Celery 95%

4. Watermelon 91%

5. Raw Broccoli 89%

6. Peaches 89%

7. Yogurt 88%

8. Raw Carrots 88%

9. Plums 87%

10. Apples 86%

More information can be found in June 2012 Edition of Men's Health Magazine

Seasonal Fruits and Vegetables

Eating fruits and vegetables that are in season is a great way to save money at the store and also a great opportunity to by fresh, local foods. Buying fruits and vegetables that are out of season usually means they were grown in a different part of the country or world and were harvested, stored and then shipped hundreds of miles to your grocery store. This means you are more than likely receiving them past their prime and paying a lot more for them.

In-season fruits and vegetables for April and May are:

Apricots
Artichokes
Asparagus
Barbados Cherries
Belgian Endive
Bitter Melon
Broccoli
Butter Lettuce
Cactus
Chives
Collard Greens
Corn
Fava Beans
Fennel
Green Beans
Honeydew
Limes
Mango
Morel Mushrooms
Mustard Greens
Oranges
Peas
Pineapple
Radicchio
Red Leaf Lettuce
Rhubarb
Snow Peas
Spinach
Spring Baby Lettuce
Strawberries
Swiss Chard
Vidalia Onions
Watercress

Eating fruits and vegetables that are in season is also a great way to add variety to your meals. By eating in season you can experience a wide range of foods and learn new ways of incorporating them into your meals. Eating in season also helps the environment. The food travels a shorter distance to get to you which means fewer emissions from transportation and fewer chemicals used to preserve the product so it arrives fresh to you. Eating fresh, local, and in-season is a great way to enjoy healthy, less expensive, quality fruits and vegetables.