Checking In: Stay Healthy & Stress Free When Feeling Busy!

Fall is a busy time! Kids are back at school, everyone returns to the office from summer vacation, traffic gets worse, and schedules fill up quickly. I know I’m feeling my stress levels increase a bit lately and I’m sure you all are, too. Here are some tips to keep stress levels in check this fall.

1. Get enough sleep. Sleep deprivation is a major disturber of peoples’ moods – you’re almost guaranteed to start off your day on the wrong foot if you wake up exhausted before you’ve even done anything. Set a specific bed time deadline for yourself and stick to it. Try to spend at least 15 minutes in bed reading or unwinding before your actual bed time – it will make it easier to fall asleep if you’re already relaxed.

2. Make a to-do list. Write everything down, either by hand or electronically, that you need to accomplish. Separate it by day. Having everything clearly laid out with a plan of action will make the tasks seem more manageable, and easier to remember!

3. Exercise. Studies show that one of the quickest and surest ways to boost your mood is to exercise – I know this one really works for me! The hardest part of a workout is often just getting yourself out the door. Set a time limit for yourself – for example, “I only have to walk/jog/run for 5 minutes, then I’ll see how I feel.” Often by the time you’ve started, you’ll be motivated to do more! 

4. Get outside. Even if it’s just a short walk, getting a little fresh air and sunshine (without the distractions of your cell phone and email) is a great way to boost your mood and relieve stress. I love fitting in lunch time walks at work. Not only will the exercise boost your mood, but the sunlight will help, too! Walking meetings or short 15 minute afternoon walking breaks are a great idea as well. You’re never too busy to fit in a short break, and often you’ll come back refreshed and even more productive than before.

5. Plan ahead. Hurrying out the door and always running 5 minutes late is often a stressor and dampens a good mood. Plan ahead and try to give yourself plenty of time to do what you need to do.

6. Make time for fun. What do you love to do? What relaxes you? Maybe it’s going to a movie, reading a good book, hanging out at a coffee shop with friends, or exploring a new area of your city – whatever it is, make time for it. Just because you’re busy doesn’t mean you can’t fit in some “me” time.  

7. Eliminate anything that’s not necessary. We all want to be heroes and say yes to any and every opportunity that comes our way, but it’s impossible to do everything and be everywhere. For your own health, learn to be comfortable saying NO to opportunities that you simply don’t have time for. Whoever is asking will understand. 

How do you reduce stress when you’re busy?

 

New Interest in an Old Practice: Benefits of Tai Chi!

Two of the most natural forms of movement for us are walking and running, hence they tend to be at the core of fitness suggestions, recommendations and workout regimens. But there so many other options and types of "exercise" that have also been around for years - hundreds of them, to be exact! As I research and explore the many ways to move, strengthen, tone and lengthen the muscles, I repeatedly come across Tai Chi.

As it turns out, in some cultures this routine practice is deemed one of the "secrets" to longevity. It's an ancient Chinese martial art credited to the life expectancy, health and vibrancy of populations in various Asian cultures. Now making its way west, you might find it offered at yoga studios, gyms or even as a college class elective!

If you're looking for a new way to be active and expand your moving horizons, here are a few convincing reasons to try Tai Chi ("tie-chee"):

• It's been known for centuries to be a key player in stress reduction, in turn reducing the risks for some chronic health diseases.
• It improves strength, flexibility, balance and coordination.
• It's a low-impact exercise, ideal for people of all ages and sizes
• It may help some learn to deal with emotional eating and overeating/stress triggers, according to experts.
• It incorporates movement, meditation and deep breathing - working in the same way as some mind-body therapies. (1)
• It has been shown to improve overall fitness and agility, posture, range of motion and sleep quality.
• It is safe for people of all ages, regardless of athletic ability or fitness!
• It can be part of a combined treatment approach to conditions such as arthritis, low bone density, heart disease, hypertension, Parkinson's disease and stroke. (2)

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We hope your interest in piqued! Look around your local fitness studios/gyms to see if a class is offered near you. Either way, see the resources below to find some tips and helpful online videos to help you practice Tai Chi safely on your own - anytime, anywhere.

Tai Chi Resources:
(1) University of Maryland Medical Center - What is Tai Chi?
(2) Harvard School of Public Health - The Health Benefits of Tai Chi

Veggie Burgers with Roasted Red Pepper Relish

One of the most creative ways to increase your fruit and vegetable intake is to make it the highlight of your meal, not just a side-dish! We often think "protein" first, and plan meals around that. But instead, maybe for just one meal per week, center everything around the plants!

My go-to vegetarian meal is a homemade "veggie burger". These are not only easy and simple to make, but they also tend to fool the taste-buds of born-and-bred meat eaters. With so much flavor, texture and nutrients, it's hard to go wrong! They're versatile, too; you could use any bean, any mixture of finely chopped vegetables, and any seasonings you like.

Veggie burgers are often bean-based, so your "protein" quota is undoubtedly satisfied. This particular recipe adds in the grain, Quinoa, as well. Quinoa is the only grain that contains all essential amino acids, making it a complete protein.

Quinoa Veggie Burger & Relish*
Burgers (makes 6):
3-4 tbsp olive oil
4 cloves garlic, finely chopped
1 small carrot, finely chopped
1 small yellow onion, finely chopped
1 celery stalk, finely chopped
2 cups fresh arugula leaves, chopped
1 can (15 oz) cannellini (white) beans, rinsed, drained & mashed
2 cups cooked quinoa
½ cup breadcrumbs
3 tbsp dried oregano leaves
1 egg
Salt & pepper to taste

Relish:
1/3 c dried parsley
2 tbsp fresh lemon juice
1 tsp ground cumin
2 roasted red bell peppers**, finely chopped
½ small yellow onion, minced

Mix all ingredients together.

Heat ~2 tbsp oil in a 12" skillet over medium heat. Add garlic, carrot, onion and celery; cook, stirring, until soft for about 8 minutes. Transfer to a bowl and add in the arugula, cooked quinoa, oregano, egg and mashed beans. Season with salt/pepper to taste; mix well.

Divide mixture into six patties; place on a plate and refrigerate for ~20 minutes or until ready to use.
Heat ~2 tbsp oil in a 12" skillet over medium heat. Add 3 burgers, cook and flip once until toasted on each side and cooked through (~6 minutes). Repeat with remaining oil and burgers. Divide between whole-wheat buns and top with relish.

Recipe adapted from Saveur. 

*Optional. Other topping ideas: guacamole, ketchup/mustard, chipotle sauce, BBQ sauce.
**Look for these jarred near olives, canned veggies and/or condiments. Try to find peppers jarred in water, vs. oil.

Nutrition info (burger + relish - does not include buns)
Calories: 325  Fat: 10.1 (Sat. fat: 1.2g) Carbs: 48 g  Fiber:  7.8 g Sodium: 96 mg  Protein: 11.7 g

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More Matters: Shopping Tips for Fruits & Vegetables

Food labels have learned to speak loudly to consumers and continue to change their message, year by year and product by product. There are all types of "foods" that claim to satisfy any number of fruit and vegetable servings for the day, but the fine print can leave a lot to be desired. The CDC has designated September the Fruit & Veggies: More Matters month; we couldn't agree more! When it comes to healthy whole foods - fresh fruits and vegetables - more matters, and so does where those fruits and veggies come from!

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These are our top four guidelines to follow when buying fruits and vegetables:

1. Choose foods that only have natural packaging (skin, peel, rind, etc.).
   Occasionally this rule will need some wiggle room as certain produce will come in plastic wrapping, pints or bags. But, for the most part, if the only thing you have to open or remove is the natural skin, you're eating something real!
2. As often as possible, buy seasonally!
   Typically the seasonal items are on sale, so look for the deals. Because that fruit or vegetable is in its peak season, it's growing fast and coming from all over! Produce sections should be bursting with ripe and seasonal fruits and vegetables, but you can also find them locally at Farmer's Markets and Co-ops.
3. With fresh, frozen, canned or packaged, check the ingredient lists!
   Sometimes fruits and vegetables will require no preservatives, so the ingredient will be peacefully short (e.g. only reading "peppers" or "raspberries"). On occasion you'll find a few additives to prevent browning or spoiling, which is fine. When checking these lists, look to avoid added sugars and/or syrups, salt, and hydrogenated fats/oils.
4. Be wary of loud health claims. The good stuff doesn't need anyone to toot its horn!
   Going back to guideline #1, if there's no packaging, there's no place for a food company to insert an exaggerated health claim! These foods speak for themselves with bright colors, unique texture and shapes. You know they're healthy, and no one needs to say why.

For more information on fruits and vegetables, check out FruitsAndVeggiesMoreMatters.org. You'll see what's in season, how to plan out weekly meals and shop smart, and learn to understand the Nutrition Facts and food labels.  

Which fruits and vegetables top your list of Fall favorites?

Quick & Easy 5-Minute Workouts!

Between work, traffic and family time hectic schedules canmake it easy to put working out on the back burner.  We have all been guilty of brushing off a workout or saying we’ll “do it tomorrow”.  On those busy days you don’t have to commit yourself to a long, structured workout.  Instead, you could tryone of the quick and easy 5-minute workoutsoutlined below.  Have some extra time? Try doing two to three sets to feel the burn!

These exercises don’t require any equipment and can be done anywhere.  Just grab your watch and go! Do as many reps as possible during the allotted time.

Absolutely Abs
30 seconds- Plank on Elbows
30 seconds- Side Plank
1 minute- Bicycle Crunch
1 minute- Mountain Climbers
1 minute- Bent- Knee Hip Raise
1 minute- Russian Twists

Legs of Steel
1 minute-Squats
30 second- Wall Squat
1 minute-Lunges
1 minute- Calf Raises
30 second- Wall Squat
1 minute- Squat Jumps

Amazing Arms

1 minute- Arm circles
1 minute- Triangle push-up
1 minute- Standard push-up
1 minute- Crab Dips
1 minute- Downward dog push-up

Crazy Cardio
1 minute- Running in Place
1 minute- Jumping Jacks
1 minute- Burpees
1 minute- PlyoJacks
1 minute- Squat Jumps

Print out these four routines and take them on the road, to the office or even to the gym.  These exercises will benefit anyone who wants to fit a quick and easy workout in, and will help you build strength in all major muscle groups!

Simple Health: 10 Daily Habits for a Healthy Lifestyle

The health and fitness news sources are constantly abuzz with science breakthroughs, new recommendations, super foods, trendy diets and conflicting reports about what’s “healthy” and what’s not. It can be quite a challenge to keep it all straight! Headlines can make a lot of noise without always providing any substantial, helpful and clear information.

Here, we sift through the latest tips and trends to provide ten simple daily habits  for a healthy lifestyle!

1.      Indulge with intention – Dessert doesn’t always have to take a back-seat in the healthy eating routine! In fact, some treats such as dark chocolate have been shown to contain healthy antioxidants. There’s always room for indulgences, with good intention! Satisfy a sweet tooth instead of depriving it; enjoy a few bites of your favorite treat; save room for a post-meal sweet, allowing yourself the pleasure of dessert in moderation.   

2.      Let water be simple – One thing that should be a staple in every healthy diet, every day, is water. Pure, plain and untouched – just water. While store shelves are now stocked with every variation we can think of – fruit flavored, vitamin-enhanced, carbonated, etc. – it’s always safe to say that the healthiest choice is the simple one. Whether it’s filtered or from the tap, water is always available and always necessary to maintain hydration. 

3.      Embrace the fat – Gone are days where fat gets filed on the “bad” foods list, and “low-fat” foods are considered the better option. Now we know the benefits of this once vilified food group, and encourage including nuts, seeds, plant-based oils and fish in your daily meals and snacks!

4.      Ditch the “diet” drinks – Research has suggested that artificially sweetened zero-calorie beverages may potentially cause weight gain and may be harmful to oral health. Instead of quenching your thirst with added real or fake sugars, opt for water or tea.  

5.      Enjoy the food process, not processed foods – Pre-packaged and/or frozen meals tend to boast health claims and trendy diet words, yet they’re typically packed with sodium and provide little to no quality nutrients as a whole. In terms of cost, they’re often more expensive than making the same meal in your own kitchen!  Cooking, and enjoying the process of preparing and creating your own meals, is much more satisfying and often much healthier for you!

 

6.      Sleep well, snooze often - An adequate amount of sleep helps our body maintain all systems! When we’re lacking enough sleep throughout the day or week(s), it can lead to increased stress, weight gain, chronic fatigue/low energy levels, mood swings and trouble concentrating. Unfortunately, we don’t have a “sleep bank” – we can’t stock up on sleep hours, or make up the time on the weekends. Aim for 7-8 hours per night as part of your healthy routine.  

7.      Mix and match workouts - There isn’t one magic exercise that will keep us healthy and strong. Instead, mixing different types of workouts will help balance muscle strength, endurance and flexibility! Add in some elements of cardio (aerobic) exercise with strength-training and stretching to get the most out of your weekly fitness routine. 

8.      Clean your choppers – Oral health is an important aspect of the big picture! Keep in mind that the best time to brush is at least 30 minutes after a meal or snack. Flossing at least once per day is essential for clean teeth and healthy gums, as well. 

9.      Snack smart – Look closely at the ingredient lists on granola or ‘snack’ bars, and be weary of added sugars, and things that don’t generally register as “food”. Snacks should be an opportunity in the day to get in nutrients – upping your fruit and vegetable intake, getting healthy fats and protein with mixed nuts, or opting for a more whole-foods bar with short ingredient lists (ex. Larabar, KIND bars, etc.). 

 

10.  Relax and recharge - Start and end each day with something relaxing; minimize screen-time (television, computer, and/or cell phones) before bed and/or immediately after waking up. Give yourself time to wind down without excess stimulation and stress!