Ways to Manage Stress

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No matter who are you, everyone deals with stress. Stress can be defined as the body’s reaction to everyday challenges, and in our modern society, stress is an ever-present part of life. However, the danger comes with trying to take on too much. Chronic stress can lead to physical and emotional problems that will impact your health, relationships, and overall well-being. Women especially might feel the pressure to take on too much as they try to juggle their career, families, and lives.

The good news is that stress can be managed. Here are some ways to manage stress if you find yourself overburdened and overwhelmed:

  • Take Care of Yourself – The fundamental key to managing stress in your life starts with taking care of yourself, meaning, first of all, that you take care of your physical needs. If you find yourself skipping meals or sleep, that is a sure sign you are trying to do too much. Eat healthy, well-balanced meals and make time to get physical exercise at least three times a week. Sleeping is essential to fighting stress. It is the time that you restore your body and let it repair itself. You can not function properly if you are not well rested.
  • Make Time to Pamper Yourself – One of the best ways to relieve stress is to make time to do fun activities or things that help you to relax like meditation or going for a walk. Your idea of pampering yourself might be a day at the spa or retail therapy. In any case, treat yourself to something nice and put your to-do list away for a while.
  • Reach Out to Others – When our lives get busy, we can tend to isolate ourselves and put our relationships on the back burner. Sometimes you just need to call your best friend, go out to coffee with a supportive family member, or make time for a date night with your significant other. Relationships are beneficial in that they not only enrich our lives but they also fortify us against stress.
  • Learn to Say No – You might be trying to take too much because you haven’t learned how to set up boundaries in your life. This means being able to say no to demands and activities that you already do not have time for. Stand up for yourself and learn what you can handle.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Eating Well As You Age

ImageOne of the key ingredients to aging well is eating well. As we age into our 30s, 40s, 50s, and beyond, nutrition becomes ever more important as our body’s needs change. Health problems become more of an issue as we age. What we eat can play a large part in determining whether we develop certain medical conditions like diabetes, bone loss, and heart disease. Eating well also can help us manage some of our health problems. Plus, our healthy habits, like diet, seem to catch up with us as we head into our 30s, 40s, and 50s.

Here are some tips for eating well as you age:

  • Eat More Nutrient-Rich Foods – Nutrient-dense foods include those that have a high dose of nutrients but with relatively few amounts of calories. These are foods like vegetables, whole grains, seafood, eggs, nuts, beans, lean meat, and fruits. You should be getting a good mix of these foods every day.
  • Pay More Attention to Portion Sizes – In order to keep your weight at a healthy level, it is important to watch portion sizes. For a woman who is moderately active and over the age of 50, the recommended calorie intake per day is 1800. Start looking at portion sizes on foods that you buy at the grocery store. You can also start keeping track of how many calories you consume every day if you need help with controlling serving size.
  • Limit Certain Foods – When you were younger, it was easy to consume junk food without too much impact on your health. However, as we age, our food choices impact us more and more. Try to stay away from foods that are empty calories, those that are high in calories but extremely low in nutrition. It is also important to limit certain unhealthy ingredients like sodium, saturated fat, cholesterol, and added sugar.
  • Eat Consistently – As people age, their sense of taste and smell will often diminish. Food is no longer appealing and they might be tempted to eat less or skip meals. However, the consequence is that your body doesn’t get the nutrition it needs. If you are having problems with this, try a variety of different dishes and even consider taking a cooking class.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Why Diet Pills Don’t Work

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Diet pills are a dime a dozen. Walk into any drugstore or supermarket and you’ll see at least fifteen different kinds of diet pills, all promising to do the same thing – suppress your appetite and make the pounds melt off. It almost seems too good to be true, right? The truth is, it is too good to be true.

Diet pills aren’t much more than cleverly marketed supplements, and at best won’t do much to help you lose weight without modification of your diet and integrating exercise into your daily life. At worst, dangerous ingredients in diet pills can do more harm than good, causing increased heart rate, sweating, nervousness and other adverse health effects. Long term use of diet pills has been shown to cause more serious side effects, such as heart problems.

But do diet pills actually make you gain weight?

In a way, yes.

Do They Really Stop The Food Cravings?

Many diet pills have ingredients that work to suppress your appetite, or stop you from craving food. This may seem great at first, but it’s not doing you any favors. Diet pills don’t address the real problem people have with food. They don’t address overeating, or poor nutrition. They don’t tackle the root of the problem – they are simply a Band-Aid solution. When you don’t take the diet pills, chances are, you are really going to want those cheese fries.

Do They Really Increase Your Metabolism?

Most diet pills use some kind of stimulant to boost the metabolism, like caffeine or ephedra. These are the components that can cause you to feel jittery or nervous, or cause heart palpitations. Honestly, you aren’t burning that many more calories just because you’re on a crazy caffeine high. What often happens is your body uses up your blood sugar stores quickly, leading to a fast drop in your blood sugar. This, in turn, triggers your body to want to eat, and to eat now. So while you may have done well in the morning with your yogurt and granola bar, by lunchtime, your body is going to want protein, carbs and sugar. Likely, in the form of a McDonald’s value meal.

When The Weight Comes Back With A Vengeance

Whenever you stop taking diet pills, you will gain the weight you lost right back, and usually you will gain more. This is because you never learned how to truly lose weight. Healthy weight loss involves learning to eat well and exercise regularly. When you learn to change your lifestyle and the way you look at food, it’s a permanent change. Diet pills? They’re just a fad. 

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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How to improve your health FAST juicing

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Losing weight isn’t as important as being healthy, and in today’s world, being healthy is actually quite difficult. It’s hard to find time to exercise and cook healthy meals, and foods that you can pick up on the way home from work or on the way to the kids’ soccer practice are chock full of fat, calories and preservatives. Nutrients are hard to come by in convenience foods, and vitamin supplements can provide some of what you need, but the body doesn’t absorb them as well as it does nutrients from fresh fruits and vegetables.

However, there’s something you can do about it – you don’t have to stay stuck in this rut forever! Juicing is the fastest, healthiest way to improve your nutrient intake, lose weight and feel better. You can get the nutrients of pounds of fruits and vegetables in a few glasses of juice, and there’s no way that you could possibly physically eat that much fruit or vegetables in a single day.

Adding fresh juices to your diet will increase the amount of healthy nutrients you consume each day, helping you to feel better and have more energy. If you choose to do a complete juice fast, say for 3, 10 or even 30 days, you can lose a significant amount of weight in addition to boosting your nutrient intake. You can try substituting one meal out of your day with a juice. Juice fasting will detoxify your liver and other vital organs, ridding your body of waste products and toxins. Juice fasting can be difficult, but your body will thank you for it later!

Fruits And Vegetables That Are Good For Juicing:

Carrots – Beta Carotene and Vitamin A (detoxifies the liver)

Beets – Betalains (boosts your body’s natural detox enzymes)

Cabbage – (helps to remove environmental estrogens from plastics)

Greens – Chlorophyll (cleanses the blood)

Apples & Grapefruit – Vitamin A, Potassium

Kale – Calcium, Vitamin K, A, & C, and Lutien

Blueberries – B Vitamins, Antioxidants

Ginger – Boosts the immune system and reduces inflamation

Oranges – Vitamin C

Pineapple & Pomegranates – Folic Acid, Antioxidants

Celery – Calcium

Juicing is an excellent way to improve your health, regulate your blood pressure, increase fiber intake and build the immune system. People who incorporate fresh juices into their diets or begin a juice fast report feeling more energized and healthier within just a day or two! Prolonged juicing will help you to trim unwanted fat off of your body naturally, and help to keep toxins from building up in your vital organs.

The endless combinations are also a good way not to get bored.  If you haven’t tried juicing yet, go for it! It’s one of the fastest and easiest ways to improve your health! 

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Tricks to Stop That Hunger Feeling

Everyone will feel hungry at some point, but there is no need to let that hunger go unattended. Hunger is a signal from your body that it needs something, but it’s important to differentiate the difference between hunger and cravings. One is a physical response, and the other is an emotional response.  At NYC Adventure Boot Camp we are big on eating right and making sure that you know the difference between the two.

 

Emotional Causes of Hunger

Emotional hunger is probably the hardest type of hunger to control. Emotional hunger signals are rooted in lifestyle behaviors. These cravings are born out of boredom or even routine. Certain activities trigger an emotional response to eat. When you sit on the couch in front of the TV, do you feel the need to eat? Are you bored at night and fill your time with pleasure-eating? While there are some physical things you can do to control this type of hunger, to really be successful, you have to focus on changing habits. Slowly but surely you need to start replacing these emotions with more productive activities. If you are bored, go and do something. If you want to watch TV and eat food, find healthy snack alternatives.

 

Low Blood Sugar

Physical hunger is a much easier hunger to control, and fortunately, nearly anyone can make improvements in this area. For example, are you hungry an hour after eating? Do you really think you need food again so soon? The more likely cause of your hunger is low blood sugar, which was caused by eating a high-glycemic meal. Low blood sugar triggers a strong response to eat carbohydrates. This low blood sugar is also the cause of the sleepiness most people experience mid-afternoon. Stay away from processed foods and focus on eating low-glycemic foods that provide a nice steady release of glucose.

 

Calorie Intake

I’d say one of the leading causes of hunger is so simple that most people just overlook it – they aren’t eating enough. You would be surprised how much people suffer from hunger when undergoing a weight loss program. They assume that you’re supposed to be hungry or even downright starving at times. This is not the case at all! If you’re eating the right kinds of foods and you’re eating enough calories, hunger should only show itself every once in a while when it’s actually time to eat. If you’re eating below 10 times your body weight in calories and find that you’re starving most of the time, I highly recommend that you eat more food.

 

Satiating Foods

Another way to keep hunger under control is to eat more satiating food. What is a satiating food? These are foods that fill you up and keep the hunger response at bay. These foods share many of the same qualities. They are fiber dense, water dense, and low-glycemic. Protein has also shown a high satiating effect that is greater than both fat and carbohydrates.

 

Avoid Sweeteners

Both natural and artificial sweeteners can cause cravings. Refined sugars send an influx of glucose into the bloodstream, which in return spikes insulin levels. That’s what’s supposed to happen, but this sudden spike in insulin clears out the glucose too much, which leaves you with low blood sugar and cravings all over again – and the cycle continues.

Artificial sweeteners act in a similar way, but they don’t have calories, so they don’t cause a rise in blood glucose. Instead, they make your body think that there is, and it ends up releasing insulin anyways. A release of insulin without any blood glucose is an easy recipe for hunger cravings. Artificial sweeteners also act on the brain, making it think it’s getting nutrients that it really isn’t. In return, your body continues to send out hunger signals to get the nutrients it needs.

 

Eat Your Essential Nutrients

It’s not just about calorie quantity. It’s also about the quality of those calories. Essential nutrients must be ingested through your diet, as your body cannot manufacture them itself. Essential fatty acids, protein, vitamins, and minerals need to be eaten in sufficient quantities. Essential fatty acids have the ability to modulate satiety levels; if you don’t eat enough, your body will continue to tell you to eat until you do. How does it do this? Hunger signals.

 

Water

I cannot overemphasize the importance of drinking water when it comes to hunger. Water makes every function of the body work more efficiently. In addition, thirst is mistaken for hunger many times. If you feel hungry all the time and you are not exclusively drinking water, that should be your very first step. Proper hydration is essential, and no other liquid can provide the levels you need besides water.

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Sources:
Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories