Archive for February, 2010
I love the way I feel after a good workout. I mean, who doesn’t? And recently I’ve been on a roll, sticking by my routine even on the snowiest of mornings. But sometimes it’s easy to overdo it. I was always one to “learn the hard way” (my parents would sigh), but now that I know how to read my body’s signs, I know when to call it quits. Most of the time.
Like this past week. My shins and ankles have been a bit achy since I started working out in my new running shoes. (they’re meant to help stabilize me) I’ve never had a pair like this before, and I immediately noticed a difference during my first run. I’ve been good about “easing in” to the new pair and making an effort to s t r e t c h, but I’m still experiencing slight discomfort. Mix in with that some killer workouts with my trainer, and by Tuesday my body was sending out the warning signals.
I thought about taking a rest, but decided a pedicure and extended foot rub would do the trick. Not so much. My Wednesday morning work out was cut short, and by the afternoon my entire body was tense and achy. Warning signals rung out–loud and clear. So I listened. And I rested. And I slept in Thursday morning and woke up feeling new and improved without a single ache.
It’s amazing what a good night’s sleep will do for the body. Often times we are quick to push sleep out of our busy schedules, and often times we pay for it! It may not be immediate, but overtime the lack of sleep can lead to mood disorders and irritability. While a cranky attitude is nothing new, get this: poor sleeping habits may cause weight gain because it can affect the way our body digests and stores foods. Furthermore, serious sleep disorders result in hypertension, increased stress hormone levels and weaken the immune system. All good reasons to catch up on your beauty sleep!
So how much is enough? 6 to 8 hours is the rule of thumb. I need at least 8. On a good night I can do 12 (I’m special like that). But that’s me–everyone needs varying amounts. Athletes especially! Those muscles need time to heal, after all.
Yes, there are foods and nutrients that can help soften the blow of a tough workout, as well. Magnesium, for example, helps soothes muscle aches and tension and supports strong bone growth by facilitating calcium absorption (this is why I include cacao nibs, a great source of magnesium, in my favorite post-workout smoothie). Not eating enough chocolate? (Hah! Trick question) Look for magnesium in natural grains and leafy greens (like kale). Bananas, avocados and coconut water are wonderful sources of potassium, which help to keep the body hydrated while aiding in heart and adrenal function (which means long-lasting energy).
And of course there’s the importance of healthy, balanced meals. Since we expend so much energy when we work out, we need to make sure we refuel! And not on sugary, processed protein bars and fatty red meats–on real food. A balance of grains, greens, and some protein with a little bit of (good ) fat will help keep you powered up by replenishing your body with the vitamins and minerals it needs after a tough workout. So don’t go excluding macronutrients like carbs or fat from you diet–your body needs those to run properly!
So yesterday I skipped my usual morning workout and was hoping to get to yoga instead. But, the real world intervened and foiled my plans. Alas, a full day off does wonders. And so does sleep. My body loves me again. (and I even got a good run in this morning!)
I say all this as I’m about to jump on a plane en route to The Bahamas for a long weekend. Not a bad way to continue my quest for rest. And though I plan to cart along my workout gear, my main MO for the trip is to relax and restore my vitamin D levels (with my 55 SPF sunscreen, of course).
How much sleep does your body require? What do you do to allow yourself time to rest during the work week?
February 19th, 2010
Lately I’ve been obsessed with avocados. They’ve been plentiful this year, and I have been taking full advantage of the overabundance and lower prices. Five for $5? (like I saw this past weekend) I’ll take TEN! And it’s a good thing, too, because my body is loving all that healthy fat.
I’ll take just a moment to say: fat will not make you fat. It’s the simple carbohydrates and sugars that will lead to weight-gain (commonly found in processed foods). I know this is an entirely separate conversation for another time, but my quick point is: good fat is good for you. Of course that doesn’t mean I eat those ten avocados in one day. No, friends–everything in moderation!
Considered a superfood, avocados are rich with vitamins and minerals to keep you feeling energized, healthy and satiated. Vitamin E helps fortify our immune system and gives us healthier skin, hair and nails (which is why you will find it as an ingredient in many shampoos and conditioners). B vitamins support your metabolism and enhance immune and nervous system function, and vitamin K is necessary for optimal bone health.
Avocados are also high in fiber and potassium, which is necessary for anyone who works out to maintain the body’s water balance. And last but not least, this fruit is packed with monounsaturated fat–a good fat. This helps to lower bad cholesterol (LDL) and raise good cholesterol (HDL). For more reading on how to choose the right fats see choosing the right fats.
While I’m a sucker for a fresh dish of guacamole, I most often eat avocados as they are, on toast. I love this for breakfast or as an afternoon snack. I toast a piece of Mestemacher rye bread (my favorite), take a halved avocado, and slice it up over the toast. So savory and delicious! A nice mix of good carbs and healthy fat (with all the great vitamins and minerals as a bonus!). If for breakfast, this follows two clementines (my favorite winter fruit), which will totally keep me satisfied until lunchtime–even after a tough workout!
Other great ways to incorporate avocados into your diet is by adding slices or cubes in your sandwiches, on your salads, in a soup, or mash some up for some homemade guacamole (just add some lime juice, red onion, cilantro, garlic and chopped-up tomatoes). You can also find avocado in popular sushi dishes and rolls, like the California roll. In Indonesia, they even make avocado-chocolate shakes! (yum)
Maybe it’s the California girl talking, but as far as I’m concerned, adding an avocado to a meal does wonders. My favorite (New York) Mexican restaurant serves the best guacamole and shrimp tacos with slivers of avocado. And I dive right in! Guilt-free. I really can’t get enough of this healthy fat-filled fruit–and I’m not ashamed to admit it.
How do you like to eat avocados?
Bonus! Did you know that to keep your halved avocado from browning you should leave the pit in place? After I slice the fruit in half I’ll put the half with the pit intact back in the fridge (in a ziplock baggie) and use the pit-less half then. Sprinkling a little lime or lemon juice can also help.
February 9th, 2010
I had dinner with a friend the other night who was at the edge of her seat with excitement, dying to tell me her good news. You see, she told me how she recently made some commitments that were an investment in her health and well being–and she was feeling better than ever. What a concept! Isn’t it funny to think how little we are willing to spend when it comes to our own “investments?” I’m not talking about that new purse you’ve been eying, but investments that really help you to feel your best.
The following morning I had my own “personal investments” to tend to: an acupuncture appointment, and a mission to pick up some new running shoes. The acupuncture helps loosen some of the tension working out and running brings on my body (among other things), and the running shoes to help me kick it up a notch on the treadmill each morning. It feels good when you master the treadmill, right? You feel better about yourself, don’t you? So which purchase will likely help you feel better in the end: the new purse? Or the new running shoes? You see where I’m going with this. (And not to say that feeling good physically and mentally will solve all your problems- it’s just a variable)
What else? Well, last spring I hit a wall with my uninspired workout routine and needed a change, pronto. Something drastic. But nothing that required too much commitment (because that sounded too expensive…and stuff). But then, after months and months of mulling over the idea (or maybe even years), I finally decided to do it: I got a personal trainer. I decided I was worth it and that if I was going to be serious about my health, I couldn’t continue making excuses!
I’m not encouraging you to drop $500 at the spa this week (unless that’s your thing). I’m encouraging you to think of a few things that would help you feel like a more confident, better YOU. Regardless of cost. Think long-lasting benefits. Whether it’s a commitment to buying better quality food, joining an art class, or picking up a new workout outfit (honestly, those work wonders)–find something and make it work for you. No excuses. You may think it’s impossible, but if you want something bad enough, you’ll find a way to make it happen. (true story)
Those dinners out with friends? The ones where the bill somehow seems to triple itself? (shouldn’t have gotten that second bottle of wine…) Take that and replace it with something that’s going to give you more bang for your buck, and leave you glowing instead of groaning. I promise you: if you start putting a little more into your “you” investments (even when it feels like a stretch), you’re going to start to feel you’re worth it! Which is silly, because you already are.
We already know it’s not the purchase that helps you feel better about yourself–it’s what the purchase can do for you. That’s why it’s an investment! The actual pair of new running shoes didn’t make me a happier, more confident person. Why would they? (although, I do like how they match my new pink shuffle) But I know this new pair is going to help me improve my workout on the treadmill–and when I have a good workout, I feel GREAT (a stellar return on investment).
my new running shoes also got me to the gym in the chilly NYC weather this weekend!
Over sushi the other night my friend couldn’t help but go on about how great and how confident she felt. Why? Because she decided it was time to get serious and make an investment in herself. And it showed. And once you get that momentum rolling, who knows what you’re capable of!
What’s holding you back to becoming a better, more confident you? What investments are you ready to make toward your own health and happiness?
February 2nd, 2010
