More and more studies are confirming that mindfulness practices increase gray matter. These studies measure neurological changes in the brain.
Participating in a mindfulness based practice for 8 weeks for stress reduction will increase gray-matter density in areas of your brain involved in learning and memory, and emotion regulation.
People in these studies report improved psychological well-being, as well as symptom reduction in a number of disorders including anxiety, depression, substance abuse, eating disorders, and chronic pain.
But what can I do with this information?
Glad you asked.
Consider Yoga. Yoga helps calm your mind and relaxes your nervous system.
Tai Chi can not only be a mindfulness practice but studies also show it provides arthritis pain relief. Studies show that practicing Tai Chi two times a week improves fatigue, stiffness and increases a feeling of well-being.
Walking boosts your brain health and increases gray matter.
How much walking? 6-9 miles a week.
So there you have it. Three choices with plenty of evidence to back them up as good options for you if you want to retain your brain tissue and retain your memory well into your later years.
Once again an active and engaged lifestyle is the way to go!
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To salt or not to salt? That is the question, and it’s a good one at that.
To some folks, salt is a four letter word.
However, for centuries it’s been used and praised as a spice and as a preservative.
Also, today some athletes are told to swallow salt tablets to offset the salt they lose through sweat.
Let’s take a closer look at some of the misconceptions about salt.
Salt, or sodium, is one of the electrolytes (a group of mostly minerals).
Table salt is technically sodium chloride, a combination of electrolytes. Electrolytes play an important role in your body. They are crucial for bone formation, blood clotting and the transmission of nerve impulses.
One of sodium’s most crucial roles is to help maintain optimum fluid levels in body tissues.
Sweat contains electrolytes and the main one lost in sweat is sodium. How much you’ll lose when you sweat varies from person to person. That’s why athletes who sweat excessively are advised to replace electrolytes and fluid losses.
People with existing hypertension are generally advised to lower their sodium intake.
The easiest way to do this is by avoiding processed, fast, and restaurant foods and by salting less.
Of course, reducing alcohol intake, eating more plant foods and getting more exercise will also have a positive effect on hypertension. Fruits and vegetables are high in potassium and this balances out sodium levels. In particular, potatoes, bananas, avocados, pinto and kidney beans, and artichokes are especially packed with potassium.
A new lower recommended intake for ADDED sodium (not including what naturally occurs in foods) is no more than 1500 mg/day (about two thirds of a teaspoon). In practical terms that’s 7 generous sprinkles with the salt shaker or 17 pinches of salt added to the food you cook.
Yes, salt can be a concern for some folks. But if you’re healthy, active and eat plenty of fresh plant foods and fruit, you’re probably safe in the salt category.
shelli
Swimming, swimming, in the swimming pool. When days are hot, when days are cold, in the swimming pool. Do you remember that children’s tune?
I can talk about the virtues of swimming all day long because I LOVE to swim.
Many of you who have known me for a few years might remember that I even became lifeguard certified! You might also recall that it was one of the hardest things I ever took on. I also taught water aerobics at a community college and it was a blast.
But enough about me. Let’s talk about YOU and swimming.
Training in the water is a great way to take care of building that essential core strength.
The muscles of your torso stabilize your spine and provide a foundation for all movements. Since water is gentle on your body and it offers natural resistance, it’s a great environment to train in.
Before doing these movements warm up for 5-10 minutes. For this you can walk in the shallow end of the pool. These moves will require water dumbbells and a noodle.
Remember to breathe as you perform these exercises. Perform the movements slowly and make sure you feel the muscles you are targeting actually doing the work. Using the natural resistance of the water, you can make these moves as easy or as hard as you’d like.
1. Abdominal Rolls: Lie face up in the water holding a dumbbell in each hand. Stretch your arms out to your sides and extend your legs. Pull your knees to your chest. As you do this, roll onto your stomach. Now from your lying face down position, pull knees to your chest and roll again. Perform 8-12 reps of this (one rep includes a back and front position).
2. Reverse Crunch: Place one dumbbell under each knee as you lie on your back. Place your noodle under your arms, across your upper back. You are now in the crunch position. Extend your legs and bring them back in. Remember to breathe. Perform 8-12 reps.
3. Deep Water Walking: Hold one dumbbell in each hand, legs directly under your body. Walk your legs under water. Keep walking your legs. Remember, you are in deep water so your legs are not touching the bottom of the pool. Walk slowly or speed up. Start with 30 seconds at a time and work up to one minute.
4. Oblique Side-Lying Flutter Kicks: Holding the dumbbells, lie on one side with good alignment, and flutter kick for a count of 8 to one side. Switch sides and flutter kick for 8 beats on the opposite side. Move back and forth a few times on each side.
So enjoy the water and let me know how you like working with these moves.
shelli
Do you have bat wings?
A woman recently asked me, “How do I get rid of my bat wings?” I didn’t want to laugh but I swear I had no idea what she meant.
Then when she showed me her arms I got it.
It’s the skin that wiggles underneath our triceps!
Want an idea for tightening tricep wiggle?
I read a study that showed that 85% of women who massaged their skin with rosemary oil found it appeared tighter.
That’s because stimulating compounds in rosemary oil increase circulation in muscles and skin, creating a firmer appearance. It usually takes a few weeks for the difference to show.
Rosemary essential oil also contains antioxidants such as carnosic acid and rosmarinic acid, which help repair and safeguard collagen for firmer skin.
To make a lotion, mix 3 drops of rosemary oil into your body moisturizer and massage into your arms (or any other area you want) daily.
Of course there’s always tricep dips and other strength training you can do, but when I gave her this idea for using rosemary oil, she was thrilled.
Try it and see what you think!
shelli
Are you ever tempted to curl up in the middle of your daily chaos, wherever you are, and take a nap?
Is that a silly question or what?
Well, rest easy! For a while now science has been giving the nod to nodding off.
I recently read that 100 million Americans self identify as sleep deprived. That’s a lot of folks.
Regular naps can enhance alertness, memory, creativity, concentration, mood and energy. Also, naps decrease the risk of stress-induced hypertension and heart attacks.
Roughly 8 hours after waking everyone has a drop in alertness. For most people who wake between 6 and 8 AM that would be between 2 and 4 PM. Sometimes, rather than ignoring it or turning to a cup of coffee, try to get between 15-20 minutes of sleep. No more than that! You will sink into a deeper sleep which can interfere with your nighttime sleeping.
The reason short naps are rejuvenating is that they ensure you get just the beginning of the slow-wave sleep, which is the most restorative kind. Any more than that and you’ll likely feel groggy.
Trying to nap only on weekends isn’t as effective. It’s hard to play catch up when you’re sleep deprived all week long. A regular nap schedule works better.
If you work outside your home and it’s possible, close your office door so no one will disturb you. I recently spoke with someone who works for Microsoft and he told me that they have lounges with recliners for napping! Remember to set an alarm.
At first, learning to fall asleep at your scheduled nap time may be difficult, even if you’re exhausted. But like many things, napping takes practice. Often deep breathing helps relax you so you can nap. You can use eyeshades, white-noise machines, or whatever turns on that OFF switch.
Napping is still very much a practice for me.
Just the other day I decided to take a nap and the alarm went off after ONLY five minutes. Then I started questioning whether or not my alarm was even working properly. I was so nervous about oversleeping that my mind would not let me relax. I got up, had a good laugh and went back to work.
OH well, at least I’m still trying to nap! How about you?
shelli
This week I have a fun article for you. I may be dating myself a bit, but so what!
Here are MOVIE MUSIC ideas to MOVE to!
I love to dance. I must admit that I dance around the house when no one is looking and sometimes even when people are looking! My dog usually runs and hides because it often means I’ll pick him up and do the lindy hop with him. Just when I can see he’s getting nauseous, I put him down again.
Where was I? Yes, movie music!
So here’s my list of some great movie soundtracks to sing and dance along with.
1. Saturday Night Fever. Disco Inferno from the 70’s, what fun. How can you not get up and dance to “Stayin’ Alive” or “More Than A Woman”?
2. Footloose. Dance with Kevin Bacon to “Let’s Hear It For The Boy”.
3. American Graffiti. “Party Doll” and “All Summer Long” make me remember how much fun drive-in movies were.
4. Dirty Dancing. Patrick Swayze as a dance instructor? Sign me up! “I’ve Had The Time of My Life” always makes me get up and dance and sing at the top of my lungs.
5. The Big Chill. How can you not love Marvin Gaye, The Temptations, Smokey Robinson and my personal favorite, ARETHA! I’ve often written about how I love to workout as long as Aretha keeps me company!
6. When Harry Met Sally. Harry Connick, Jr. croons his big band numbers which provide a nice dancing cool down period in between all the wild and crazy disco dancing.
7. Grease. No song from the soundtrack gets left out when you want to have fun dancing. You can start by using “Hopelessly Devoted To You” as a warm-up and end with a heart pumping “You’re The One That I Want”.
Do you have any soundtracks that you’d suggest??? Let me know and I’ll pass them along.
And, if anyone out there has the technology to make a copy of these songs on a dance CD and sends it to me, I’ll gladly gift them a copy of one of my products.
shelli
Many people ask me about tea, so here are some answers to the most common questions about tea.
1. What’s the difference between black, green, and herbal teas?
Strictly speaking, the only true teas are those derived from the plant camellia sinensis: black (such as English Breakfast and Earl Grey), green, and a less-common brew called oolong.
Black tea, which is what most tea drinkers drink, is air-cured before it’s heated. This is what gives it a different flavor than green tea.
Herbal teas aren’t really teas at all. They are made from a different class of edible plants.
2. Which brew is healthiest?
Both black and green teas contain high levels of antioxidants, which may prevent or delay damage to your body’s cells and tissues. In fact, teas pack in more antioxidants than most vegetables. Two cups contain about the same amount of antioxidants as a full serving of fruits or vegetables.
Herbal teas don’t contain the same mixture of antioxidants, so their benefits aren’t nearly as significant. But they do remedy some conditions. For instance they will help you fall asleep or ease nasal congestion.
3. What about iced tea?
Healthwise, it makes no difference whether you sip hot or iced tea. Pass on those bottled teas. though. Studies I read showed they lacked in antioxidants and can be loaded with sugar. For iced tea, pour two cups of boiling water over four tea bags. Allow the tea to steep for five minutes, then press down on the bags. Remove bags; add cold water and ice cubes.
4. Should I try medicinal teas sold in health-food stores?
The shelves are filled with interesting tea names that imply the blend can cure whatever ails you. No one regulates these teas and manufacturers are not required to prove their claims, so you’re pretty much on your own. Ask around, or better yet ask the store for a sample tea bag and see what you think.
5. How much caffeine does tea have?
A six-ounce cup steeped for about three minutes contains 40-50 milligrams of caffeine, or roughly one third the amount in a cup of coffee. Though it may be less nerve-jangling than coffee, tea can cause restlessness, anxiety, or insomnia if you’re caffeine sensitive. If you opt for decaf tea you’ll get less antioxidants, so keep that in mind.
6. Any reason I should NOT drink tea?
If you take iron supplements, never swallow them with tea because it can block your body’s absorption of iron. And if you rely on vegetables for iron, wait an hour after eating before brewing a cup of tea.
Now that you know the ins and outs of tea, drink up and enjoy!
shelli
Is eating your way to beautiful skin possible? I think it is.
After all, your skin is your largest organ and its health is an inside out job, despite the myriad of over-the-counter skin care items for sale.
While it’s good not to overdose on the sun, and emollients are useful, I’m here to tell you that a healthy diet is just as important, and perhaps even more essential, if you want your skin to be healthy.
What nutrients should you be focusing on for an eating-for-healthy-skin plan?
Glad you asked!
1. Include antioxidant-rich foods with strong concentrations of vitamins C and E.
They help reduce free-radical damage that contributes to aging skin. Eat red bell peppers, broccoli, citrus fruits, mango, strawberries and raspberries. Foods high in vitamin E include peanuts, almonds, sunflower seeds and hazelnuts.
2. Include foods containing the B vitamin biotin, which forms the foundation of our skin, hair and nails.
Eat liver, oats, turkey, Brazil nuts, potatoes, avocados, bananas, legumes, and kefir (a yogurt drink).
3. Vitamin A helps maintain and repair skin tissue, so eat carrots, sweet potatoes, mangos, spinach, dried apricots, milk, egg yolks, and mozzarella cheese.
4. Foods rich in lean protein provide skin benefits too. Eat yogurt, cheese, turkey, chicken, lean beef, and sardines.
5. A good combo to think about for optimizing the skin’s structure and function is: water, antioxidants and omega-3 fatty acids. Omega-3’s are found in fish, healthy oils and nuts.
Focus on these 5 steps for healthier skin and let me know how it goes!
shelli
Here are 5 tools for 8 hours of energy-boosting sleep.
If you want the kind of sleep that will boost your energy and slow the aging process down (and who doesn’t right?), you need to build your sleep from the BED up.
1. How’s your mattress?
Have you ever noticed that when you travel and stay at a hotel or stay at a friend’s house, you sleep better on their mattress.
I’m sorry to report that has happened to me quite a bit. Most recently while staying at a friend’s house, I thought his mattress was heavenly. He got it from Costco of all places. Heck, I’ve even slept on air mattresses that were more comfortable than my own mattress. Not a good sign!
If this happens to you, GET a new mattress! There are no right and wrong answers to what will work for you, but if you’re not sleeping well do start by assessing your mattress.
After all, you spend 56 hours a week on it and it should produce the results you need, which is the kind of sleep you rave about!
2. What about your sheets?
Again, I have a confession to make.
I get overly attached to sheets and keep them for way way too long.
I recently got two brand new sets from Macy’s and am really enjoying them. Color is important as well as fabric. I pay more attention to how a sheet feels rather than the thread count because the thread count is a marketing ploy. From what I’ve read you can’t get more than 500 threads into a square inch!
Go with natural fibers because they are more absorbent. Over the course of an evening you can release close to a half gallon of sweat and oils.
3. How old is your blanket and what kind of shape is it in?
I use this blanket called my million dollar blanket. I named it so because years ago after I had surgery I laid for weeks on a couch wrapped in this blanket and I’ve somehow given it magical healing powers!
If you think of the best sleep of your life you probably don’t recall that it was when you were only hours old. One of the reasons infants are born to sleep is because they’re swaddled in blankets, which gives them the secure sensation of being in utero.
How do you get that as an over tired adult? Crawl under a variety of fabrics filled with a range of insulations and you’ll discover your million dollar blanket! If you’re sweating, you’re not going to sleep well, so keep this is in mind as you test out blankets.
4. Let’s talk pillows!
For sound, comfortable sleep, you need a pillow that will keep your neck aligned with your spine.
I have a pillow that I bought thinking I’d like it. I used it one night and couldn’t adjust, so I put it in the closet to be used for guests. Turned out that every guest I gave it to LOVED it.
Strange, huh?
After hearing raves from multiple guests I decided to give the pillow another try. That was almost three years ago and I still love my pillow.
I travel with my pillow (I know, I’m weird) and quite a few friends, after laying down on my pillow, have gone out and bought their own. Let’s just say I’m VERY picky about pillows. Maybe in my next life I’ll be one of the lucky ones who can sleep anywhere, on anything and with any pillow, but I don’t see that happening anytime soon.
Back to the keeping your spine aligned issue, the more neutral your neck’s position, the wider the nerve passageways running through it will open. The result is that you’ll reduce your risk of neck pain and enjoy a more restful sleep.
5. Thinking of trying a sleep supplement?
I don’t use them, but in researching them for this article it seems that only valerian root results in people feeling refreshed. This root contains two chemicals that have powerful sedative properties.
Be careful with over the counter meds for sleeping. They shorten the time you’re in the deep stages of sleep, leaving you exhausted in the morning and often people feel fuzzy even after they wake up.
So there you have it. Maybe not exactly the 5 tools for energy boosting sleep you thought I’d suggest, but heck, they are all very important and you even got a few personal confessions from me, as well!!
shelli
What’s almost as good as an outdoor alpine climb for losing weight?
How about omega-3’s?
I read that due to factors such as chronic stress, age-related hormonal fluctuations, and exposure to environmental toxins, 65% of American women have low levels of the appetite-suppressing hormone leptin.
That’s a lot of women!
It’s relatively easy to correct.
Just consume more omega-3 fatty acids. These healthy fats elevate leptin levels and increase the body’s sensitivity to it. Consume three daily servings of omega-3 rich foods like salmon, tuna, sardines, walnuts, chia seeds and flaxseed oil.
Keeping your leptin levels in a healthy fat burning range is important whether you’re losing weight or maintaining a healthy weight.
shelli
