Vestas understands everyone is different and that you know what you need better than anyone else. We want to help YOU find YOUR healthy. That's why we're introducing Harness YOUR Power, a collection of topics, tips, challenges and specialized resources created just for YOU. It doesn't just focus on diet and exercise, but it breaks it down into topics that are critical to a healthier lifestyle.
Harness YOUR Power is for YOU. This is YOUR culture to embrace and encourage yourself and others within Vestas North America. Let's do this together with each of you finding YOUR healthy.
ABOUT US
Harness YOUR Power is not a program, it's a culture, and it starts with YOU.
OUR MISSION
Vestas North America has hired Nest Health Connections to bring up-to-date health and wellness information to YOU. Nest Health Connections is a full service, holistic, creative corporate wellness solution committed to engaging all employees. We focus on positive, everyday small changes to encourage happy, healthy and engaged workplaces around the country.
Vestas understands everyone is different and that you know what you need better than anyone else. We want to help YOU find YOUR healthy. That's why we're introducing Harness YOUR Power, a collection of topics, tips, challenges and specialized resources created just for YOU. It doesn't just focus on diet and exercise, but it breaks it down into topics that are critical to a healthier lifestyle.
WHAT'S HERE FOR YOU
Videos covering a variety of health topics
Your very own 'guru' to answer all of your health and wellness questions
Contest and challenges
Health and wellness information to inspire, motivate and educate you
ASK YOUR GURU
Do you have a health and wellness related question? Ask Abby, our health and wellness guru!
Abby has spent the past 35 years studying the ever-evolving science of nutrition, exercise physiology and wellness. As a Master of Science in Human Performance, Functional Diagnostic Nutrition Practitioner, Personal Trainer and Health Coach, Abby is passionate about helping clients move forward in their own wellness journeys and finding freedom in nutrition and movement.
__________________
AMY,
WEST CAPE, PE
Question: We all know changing our habits and losing weight for the long haul is hard, and we all know deep down what it is we need to do. However there are a lot of "quick fixes" out there that promise the results with no effort except a big hit to the wallet. I see a lot of people around my area are all on a "Keto" bandwagon - I personally have zero interest in trying any gimmicks as I am old enough to know better but I was wondering what your thoughts are on some of these fads in terms of long term risks and are there any benefits to any of them?
Answer: Indeed there are a lot of quick fixes out there and you are wise to question their safety and validity. The latest fad is the Keto diet which truly belongs in the category of “medical protocols” best followed under clinical supervision or only for brief periods.
The keto diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis where molecules called ketones build up in their bloodstream for the body to use as fuel. This diet has been shown to reduce seizures in epileptics and even to shrink tumors in some cancer patients when used along with chemotherapy. As far as the non-medical applications, we must understand that what is great for one person can be horrible for another person. Even though the Keto Diet can produce quick weight loss, unless it is followed very strictly, it will not work. In addition, ketosis can become dangerous when ketones build up and lead to dehydration and change the chemical balance of your blood. The biggest problem is that this diet is too extreme. Cutting out carbs to this degree can create a huge backfire where the dieter is dying to eat a cracker or a piece of bread. Then the weight gain comes on as quickly as the weight loss and in the form of pure body fat. When we cut out carbs, what happens is that we crave them and that leads to overeating in many cases. This is why it is reported that 95 percent of people who lose weight regain it -- and sometimes more -- within a few months or years. The other problem is that the keto diet is very low in fiber and this can lead to irritable bowel and constipation. If your goal is to slim down and be healthy, neither the keto diet nor any of the fast-fix plans are the way to go.
Sure you can lose weight with these extreme plans, but not in a sustainable or healthy way. However there are some good takeaways from the keto diet such as including healthy fats in your diet like avocados, nuts, and olive oil. Rather than making us fat, eating fats like these are part of a well-balanced diet that contributes to a healthy body and brain. Eating healthy fats keep us satisfied and fuller longer with balanced blood sugar. When it comes to weight loss and changing habits, the best approach is to crowd out the foods you are eating which do not contribute to overall health. For example if you tend to snack on corn chips, try eating some carrot sticks or a piece of fruit first and then see if you even want to eat those chips. Fill your dinner plate with steamed broccoli doused with grass-fed butter, salt and pepper and you may not even feel the desire for dessert. Add your vegetables and fruits into your daily eating plan rather than thinking of the things on the do-not-eat list. And ditch the sugar which is inflammatory and devoid of nutrients.
COLE,
VESTAS WINDSOR BLADES
Question: I've heard Monster energy drinks are bad for you. Are Red Bulls any better? What are the long term effects on a person's well-being?
Answer: While it may seem like a good idea to consume a Red Bull or Monster product when you are feeling tired, the science tells us that these short-term fixes can cause some significant harm. Unlike moderate coffee consumption, which has been linked with a reduction in certain diseases like diabetes, Parkinson’s and liver cancer, this is definitely not the case for energy drinks.
Energy drinks are highly acidic. They leech minerals from your body causing potential harm to your bones, muscle, nervous system and brain. The acidity can also cause deep tooth erosion and development of kidney stones. In addition, bacteria and viruses thrive in acidic environments making the body more vulnerable to harboring infections. Your body is constantly working to maintain a pH balance so consuming acidic energy drinks is a stressor causing an imbalance in hormones that affect sleep patterns. Additional symptoms of an acidic body include headaches, dry skin, irritability, low energy and fatigue - the very things you are trying to avoid by consuming the energy drink in the first place.
Many energy drinks have excessive amounts of B vitamins which can lead to nerve problems, nausea, muscle numbness, confusion, headaches, jaundice and even liver toxicity. Another ingredient added to these drinks is the amino acid taurine which, has no reported negative effects when consumed in recommended amounts, but may be harmful when combined with other ingredients in energy drinks. Recommended daily dosage for taurine is around 100-500 mg, while just one can of an energy drink can have 1,000 mg. If multiple cans are consumed, that high amount of taurine can have drug-like effects on the body. The truth is that little is known about the long-term effects of taurine use, so its safe to keep consumption moderate.
The high levels of caffeine and sugar in energy drinks cause your blood pressure and heart rate to rise within the first 10 minutes of consumption, reaching a peak between 15 and 45 minutes, but after just one hour results in an energy crash where you feel more tired then before consuming the drink. Large quantities of caffeine can cause dehydration, anxiety, agitation, nervousness, dizziness, nausea, stomach upset and other gastrointestinal distress.
As you consume these drinks on a regular basis, your body develops a tolerance, meaning you can’t experience the same “highs” as you did when you started drinking them, and it takes more to get the same effect. These drinks may seem like they are giving you energy, but what you are feeling is actually the side effects from caffeine, sugar, high levels of taurine and excessive B vitamins.
GARY, FIELD WORK
Question: What is the best combination of diet/exercise to lose weight and lower blood pressure? Do you have a list of general foods that help best with this? What kind of exercises work best for lowering blood pressure?
Answer: Thank you so much for submitting these questions since this subject is one that many folks wonder about along with you. These are two of the components of a healthy lifestyle which result in good weight control and proper blood pressure and many other benefits.
You asked for a general list of foods that help with weight, blood pressure and good health and the answer is simple. Vegetables and fruits. Notice the word “vegetables” came first. This is because, while both are important, vegetables are much lower in sugars and need to be the mainstay for effective weight loss. Vegetable and fruits truly need to be the foundation of any person wishing to be healthy. Do you notice how the question “what’s for dinner” is often answered with a protein … chicken, fish, steak? What if the answer becomes “steamed broccoli drizzled with olive oil and lemon,” or “roasted asparagus with rosemary and avocado oil,” or "a big bowl of leafy greens with celery, onions, red peppers and orange slices topped off with a homemade vinaigrette?” The point is when you make vegetables and fruits the foundation of your diet, you can enjoy vibrant health, lower weight and abundant energy.
Losing weight can help to bring your blood pressure down to safer levels and so can regular physical activity. Cardiovascular or aerobic exercise is the best for not only lowering blood pressure but also for making your heart stronger. Types of aerobic exercise include walking, cycling, swimming and dancing. Its very ambitious to get out and do a 3-mile run, but I’d say to wait until your weight drops since the extra 60 pounds you are carrying puts a lot of stress and strain on your joints and ligaments. If you want to do a walk/jog that would be a better place to start. The key is consistency. Get out there and walk every day.
The next piece to the weight loss puzzle is sleep. The truth is if you’re not sleeping well it doesn’t matter how much you train or what you eat … you won’t be healthy, you won’t find your ideal weight and you won’t have the cognitive abilities to be your best. As an added benefit, when you are well-rested, you can exercise with greater energy and better results! Sleep affects our weight because it affects our hormones. Hormones control just about everything including how our body uses calories, how hungry we feel and where we deposit fat. Studies have shown that just one night of poor sleep can make you as insulin resistant as a type 2 diabetic. This translates directly to faster aging and storing more body fat. Stretch that over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem. Sleep literally boosts your metabolism so if weight is an issue, then optimizing your metabolism is key. If you are between the ages of 18 to 64 you need 7-9 hours of quality sleep.
Incorporating these principles into your daily life will help bring you the results you want. Realize that you did not gain the extra pounds in a few weeks, so it will take time and consistency to reach your goals. Be patient with yourself! If you make a bad food choice one day, don’t beat yourself up. We all do it. Just realize that all the little decisions you make each day will add up.
ERIC, VESTAS WINDSOR
Question: I work nights and I could sleep for 8hrs and still be really sleepy the following day. How can I get more energy instead of energy drinks?
Answer: This is a great question! Why is it that, despite getting 8 hours of sleep, we can feel as though we are not well-rested?
It is important to recognize that sleep quality is even more important than sleep quantity. Even though the National Sleep Foundation has determined that adults between the ages of 18 - 65 need 7 - 9 hours of sleep, the real key is to make them quality hours of sleep. If your sleep is of poor quality it really doesn’t matter how many hours of sleep you are getting.
A lot of people today are getting what experts call “twinkie sleep” which refers to low quality sleep. Think about this concept in terms of food. All food has calories. But if you ate 300 calories of broccoli you would feel a lot different from how you would feel if you ate 300 calories of cupcakes, right? So it’s not about the quantity of calories we consume, but about the quality of those calories. The 300 calories of broccoli will affect your body in a completely different way from the same number of calories from cupcakes because of the hormonal impact of those foods. So applying that concept to sleep, we can understand how the quality of the hours of shut-eye is so important for feeling our best. Now the question becomes how to maximize the quality of our sleep?
The challenge for you, Eric, is in maximizing the quality of your sleep understanding that you work through the night. The first thing is to stay consistent with your sleep schedule. That means waking up and going to sleep at the same times each day, with exceptions for special occasions. The human body and mind love routine and a regular sleep schedule is one way to optimize the quality of the sleep you get. Circadian rhythms function best when you establish a regular sleep pattern. That means hormones such as cortisol and adrenaline, which are supposed to be highest upon waking, get released at the optimal time which is about an hour before you wake up. Becoming well-established in a sleep/wake routine can even find you waking up consistently on time without an alarm clock. So set your sleep and wake times to a schedule and stick to it as best you can.
Another way to maximize the quality of your sleep is to control the light that you are exposed to. The presence of light stimulates your brain to stay awake while darkness triggers your brain to slow down and sleep. So keeping your sleep environment dark is critical to optimizing the quality of sleep. Make your bedroom dark and keep the blue light out of your eyes and your environment for 60 - 90 minutes before you go to sleep. Even if it is bright daylight outside, you must create a dim environment in your home. Wear amber colored glasses at home to shield your eyes from blue light. Take it a step further and install amber light bulbs in areas of your home where you hang out before sleeping. Put away all electronic devices 60 - 90 minutes before sleep. You can also wear dark glasses on the way home to encourage the production of melatonin and prepare the body for sleep. Another tip is to make your bedroom as dark as possible. Install blackout curtains or drapes in your bedroom or invest in a good eye mask.
Daylight is a signal to the body to stay awake so, by the same token, you’ll want to create a very bright environment when it is time to wake up. If the sun is not out when you are meant to be awake, invest in an inexpensive light box. You want to expose your eyes to blue light sources when you are supposed to be awake. Artificial bright light can affect the body clock in the same way that sunlight does. Your internal body clock runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark. You are essentially tricking your body into thinking it is daytime and nighttime.
Another tip for staving off tiredness is to get on a regular exercise program which can help your body adjust to shift work and create more natural energy for you. Being physically fit can improve your energy levels, immune system and alertness during your shift. Just don’t exercise within a few hours of bedtime since it will stimulate your metabolism and make it difficult to fall asleep. The ideal time would be before your shift.
If you must use caffeine or energy drinks, consume them at the beginning of your shift. Using these beverages all throughout your shift can interfere with the quality of sleep since caffeine has a long half life.
The only real cure for sleepiness is sleep. Naps can be a great supplement to your sleep, but not a replacement. Taking a nap before or after your shift can help you to feel more rested as long as long as the nap is no longer than 30-40 minutes so you don’t enter into deep sleep. Play around with naps and timing of naps to see what works best for you.
You can definitely improve the quality of your sleep by using some or even all of these tips. Stay consistent and create the pattern that works best for your body since everyone is different. The path to better sleep and feeling well-rested is doable!
MONTHLY TOPICS
Take a Break
The Skeptics Guide to Meditation
Does meditation sound hard? boring? pointless? odd? This infographic from Happify is for you! Meditation is for everyone, not just the experts, teachers and gurus. Meditation can help you in all aspects of your life!
5-Minute Full-Body Stretch Routine
Think about how you typically spend 5 minutes of your time at home...
Do you scroll through Facebook or Instagram? Spend time browsing the internet?
Today, try this five-minute full body stretch routine provided by Bowflex. It's easy and doesn't require any equipment! Also, let us know if you have a favorite stretch routine of your own in the comments below!
Video link: https://youtu.be/2L2lnxIcNmo
Why is water so important?
We're all guilty of reaching for a carbonated beverage in the afternoon when we're feeling tired and sugar-hungry after lunch. However, this is the last thing we should be reaching for! Most of the time, when our body is feeling tired, lethargic, hungry or 'off', we are simply dehydrated and just in need of more water; and there are so many ways and reasons to prevent dehydration in the first place!
Here is a quick breakdown:
Your body is around 55-65% water, and most of the organs in your body are made up of water:
Lungs: 83% water
Brain: 75% water
Skin: 64% water
Blood: 90% water
Bones: 31% water
Kidney: 79% water
Muscle: 79% water
Liver: 79% water
This means, when we don't consume enough water, our bodies simply can't function optimally. We can't think straight, we don't experience all of the great benefits of exercise, we are hungry more often, we are moody, our body can't fully detox toxins - the list goes on. Our bodies need water in order to thrive!
Okay, so how much water do I need to be drinking?
Research suggests that we follow the equation below.
YOUR BODY WEIGHT / 2 = the amount of water needed each day (in ounces)
So, if you are 180lbs, your suggested daily water intake looks like this:
180lbs / 2 = 90lbs --> 90 ounces of water daily
However, if you are pregnant, exercising, traveling or sick, then you should increase your water intake to more than you would typically drink.
When should I be drinking water?
All the time! We should aim to drink water throughout each and every day. We shouldn't just be waiting until we're 'thirsty' to do so, because once we're thirsty, we're already dehydrated.
You can spot dehydration through a variety of symptoms. Most commonly, dry mouth, fatigue, dizziness, dark urine and headaches are signs that your body needs more water. Your goal should be to avoid these signs at all costs!
Does sparkling water count?
YES. Sparkling water absolutely counts. However, if you are someone that struggles with bloat or other digestive discomfort, then you might want to avoid carbonation, as it can cause gas and bloat.
What about purified water or tap? Which one?
If purified water is available to you at work, then drink that. If not, then tap water is great too. Ultimately, it's the consumption of water in general that we should be focused on, not whether we're consuming tap or filtered.
If you have questions regarding water intake or other health topics, don't forget that you have your very own health guru here for you! Abby is ready and willing to answer all of your health questions to her best ability. Submit a question here!
Mouth-watering Muscle Recovery
While many understand the role that hydration plays during exercise, the power of post-workout hydration could be the missing link in unlocking optimal performance. Water plays a significant role in the process of recovery – from helping digest vital nutrients to repairing muscles damaged during exercise. Remember that our muscles are actually 75% water!
Most electrolyte recovery/energy drinks have way too much sugar, I love this easy recipe for both pre & post workout or anytime: For a 20-ounce bottle add 1/2 cup of chopped, seedless watermelon and 1 Tablespoon fresh mint, fill with water and chill overnight. (Did you know that watermelon guards against muscle soreness the next day?)
Here are 4 ways that water will aid your recovery and help you make your next workout even better than the last:
1. Muscular Repair – Exercise causes muscles to become stronger by first breaking them down and then rebuilding them using muscle protein synthesis. This protein synthesis, however, requires that muscles are well hydrated. If you are dehydrated following a workout, the protein synthesis that rebuilds muscles will be slowed and subsequently will delay your recovery from the workout.
2. Digestion -After a big workout, eating enough to refuel your body and replenish glycogen stores is critical to recovery. The digestion of food also requires the presence of adequate water. Saliva, which helps break down food, is composed primarily of water and is crucial to digest and absorb all of the nutrients you are eating. Rehydrating properly after a workout aids in the efficiency of the digestive process.
3. Reduced Fatigue – One of the most common signs of dehydration is fatigue. When you are dehydrated, your blood volume is decreased which means that the heart has to work harder to pump the blood to all of the parts of your body that need its vital oxygen and nutrients. This fatigue not only hinders post workout recovery but feeling fatigued and lethargic reduces motivation for your next big workout.
4. Heart Rate Recovery – A 2012 study of the role of hydration in athletic performance found that hydration had a large impact on recovery (Moreno et al., 2012). In the experiment, individuals did a 90 minute run on a treadmill under one of two conditions – either they drank a sports drink during and after the workout or they did not hydrate at all. The experiment found that the individuals who hydrated showed significantly faster heart rate recovery following the workout which indicates that their bodies more quickly recovered from the stress of exercise.
Rehydration after exercise clearly has a large impact on recovery. Particularly as hot summer weather approaches – it becomes crucial to develop a post workout hydration protocol. Focusing on hydration will give you the extra boost you need to recover from a hard workout and get the most out of the next one!
Sleep
We cannot be entirely physically or mentally healthy if we do not prioritize sleep. Quality sleep is what rejuvenates us and gives us the ability to live vibrantly each day. Without sleep, we are less enthusiastic, more irritable, more overweight and at a higher risk of disease and illness. It's such an important piece of living well that the Centers for Disease Control and Prevention (CDC) considers insufficient sleep to be a public health epidemic. Quality sleep is more than recommended – it's imperative to living and feeling well!
This month, the Total Wellness Health blog decided to debunk several different sleep myths that are holding Americans back from truly sleeping and resting like they should be. Does TV truly help you fall asleep? And does is really matter how long you sleep each night? Read the full article here to find answers behind some of today's common misconceptions about what healthy sleep looks like, and learn how you can start prioritizing quality sleep today!
Natural Supplements for Sleep, Anxiety & Stress
1. L-Theanine - water-soluble amino acid with great research behind it. Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness. Research found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo. Another study found that 200 mg a day leads to increased alpha brain waves and a relaxed, yet alert, a state of mind. Another study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants including children.
2. Passionflower - Passionflower is a plant shown to boost your brain’s production of GABA – our main calming neurotransmitter. GABA helps with pain, muscle tension, overly rapid thinking, restless legs, anxiety, ADHD, anger, digestion and much more. Take it any time, day or night. This is the King of herbs for anxiety, sleep, and relaxing the mind or body. It can be taken long-term without addiction and is safer than prescription anxiety drugs. Keep it in your purse, kitchen, your teen’s backpack and beside the bed for those nights when you wake up at 3 am.
3. Valerian Root - Valerian is well known for its sedating properties. It has a strong smell and taste, so don’t buy the tincture. But if you need a good sleep, a capsule of Valerian is worth a try.
Valerian can make you a bit groggy on arising, but the deep sleep it helps provide can be restorative. Try small doses at first by emptying out some of the capsule. Valerian Root is good for pain and muscle tension, and in smaller doses can help ADD and ADHD. It works on a different GABA receptor than Passion Flower and has complex properties we don’t fully understand.
4. Chamomile Tea - Chamomile has a long history of soothing the body, mind and tummy. Chamomile flowers make a calming herbal tea for relaxation and works directly on the nervous system. Chamomile can be taken as a tea or tincture several times a day. It helps reduce the tensions of the day, making it easier to rest, sleep or focus. It won’t induce sleep like Valerian Root, so it’s safe enough to drink during the day or evening. Chamomile helps restlessness, colic and irritability in children and its mild taste and aroma are pleasant. Try adding a bit of organic fruit juice to make the taste and color your child prefers. If you’re severely allergic to Ragweed, don’t take Chamomile during Ragweed season.
5. Lavendar Essential Oil - A 2010 multi-center, double-blind, randomized study of lavender oil compared to the anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety. Bonus — lavender had no sedative side effects.
6. Magnesium - Magnesium is an essential mineral that’s often missing from the modern diet due to magnesium-depleted soil and water. According to Dr. Carolyn Dean, author of The Magnesium Miracle, magnesium deficiency can be a major contributor to anxiety and panic attacks. She explains that when you are under stress, your body creates adrenaline, which causes a cascade of physical effects, all of which consume magnesium. There is a link between anxiety and magnesium. There are many forms of magnesium and you want to start slowly and build to bowel tolerance. Another idea is magnesium oil which is applied topically, especially good if you are susceptible to oral magnesium’s laxative effect.
How Sleep & Your Health Are Directly Correlated
Sleep is vital to achieving optimal health. Think about it – if you don’t give your body a chance to rest and recover after a full day of movement, work and expending emotional energy, then how are you supposed to grow, prosper and reach your goals? You simply can’t without sleep!
Sleep affects every single aspect of our lives – how strong and energized we feel during exercise, how much fat we burn, how focused we feel at work and how happy we are. It even affects our relationships!
Between the ages of 18 and 65, we need 8 hours of sleep per night; and the hours between 10pm and 2am are the most critical. The more tired you are, and the less sleep that you get, the harder exercise is going to feel for your body and mind. Studies show that prolonged heavy exercise while sleep deprived can give an athlete the perception that they’re more tired and maxed out, even if the actual heart rate and metabolic rate hasn’t changed!
A recent University of Chicago study compared two groups – one that slept 8 hours/night verses a second group that slept 5 hours/night. Both groups ate the exact same food, drank the exact same amount of water and exercised the same amount each day; but the group that slept 8 hours/night lost 55% more body fat than the group that was sleep deprived.
Furthermore, within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. Here's why that's bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.
Sleep also helps us feel motivated. Although you might not be springing out of bed every single morning, if you are getting a good night of rest, chances are that you’ll definitely feel more inspired to attend the 7am workout class. You’ll feel rested and more ready to take on new projects at work, and you might find yourself going the extra mile to finish projects ahead of time. Sleep can do wonders for our work ethic and motivation!
When we’re sleep deprived, we also more likely to suffer from anxiety, depression and other mood disorders. Rest and recovery are incredibly important for both the health of our bodies and our minds! See the Boll & Branch infographic below for more information on how sleep and mental health are correlated.
Finally, sleep affects our relationship with our spouses, families, friends and coworkers. When we are sleep deprived, we are more short-tempered, tired, unmotivated, lazy and unhappy. Having these negative feelings typically results on us pushing them onto others - making our relationships take a hit. When we sleep well and allow our bodies to recover each night, we wake up feeling like ourselves, and we help to maintain healthy relationships.
It can be hard to prioritize sleep during the busy work week, but it is incredibly important to do so if we want to be healthy, happy and successful. Without sleep, we are not functioning optimally, but with sleep - we have the chance to grow and soar to exceed expectations in the workplace, at the gym, in our relationships and at home with the kids!
Sources:
The Ultimate Sleep Guide
If we aren't getting quality sleep, then we aren't able to perform optimally during the daytime. If we want to be vibrant and energized, we have to take bedtime seriously! See below for some great tips on how to get a good night of rest.
(INSERT SLEEP GUIDE INFOGRAPHIC OF CHOICE)
Exercise & Movement
Why We Need to Sit Less and Move More
We have heard that movement is vital to living a healthy lifestyle. If we don't move, the 650 muscles that our bodies were designed with aren't utilized, and we end up obese and with disease and pain. However, we can't just listen to these facts anymore, we have to take action and MOVE!
A recent article published by AgingCare.com, talks about how important exercise is, and how we can live a healthier lifestyle by sitting less and moving more.
Professors Sara and Richard Rosenkrantz at Kansas State University recently examined data from the health and aging “45 and Up Study,” which surveyed 200,000 Australian men and women between the ages of 45 and 106. The duo determined that sitting and physical activity independently contributed to health and successful aging. Optimal wellness, they concluded, comes from both sitting less and moving more.
Additionally, a Washington Post reporter interviewed four scientists who assessed the damage we inflict on our bodies by sitting for about eight hours every day—the average for adults in America. You can read about the reporter's findings + Sara and Richard Rosenkrantz's research in the full article.
Read on —
The Downside of Long-Distance Running
Are you a long-distance runner? Although it's great to get out and move, running for long periods of time and for long distances might not be the best thing for your body. There are great benefits to exercising daily, especially outdoors, but when it comes to long-distance running and other forms of extreme exercise, it's important to be educated about the risks associated with them just as much as the benefits.
How does running affect your heart?
In an observational study, researchers tracked over 52,000 people for 30 years. Overall, runners had a 19 percent lower death risk than non-runners. However, the health benefits of exercise seemed to diminish among people who ran more than 20 miles a week, more than six days a week, or faster than eight miles an hour. The sweet spot appears to be five to 19 miles per week at a pace of six to seven miles per hour, spread throughout three or four sessions per week. Runners who followed these guidelines reaped the greatest health benefits: their risk of death dropped by 25 percent, according to results published in the journal Medicine & Science in Sports & Exercise. (Active.com)
Competitiverunner.com adds “a newly published report in Mayo Clinic Proceedings suggests that the damage endurance athletes do to their hearts actually adds up over time. Repeated extreme exercise or long-distance racing can cause a buildup of scar tissue on the heart, which can lead to the development of patchy myocardial fibrosis in up to 12% of marathon runners. The effects of ‘chronic exercise’ can also include premature aging of the heart, stiffening of the heart muscles, and an increase in arrhythmias and atrial fibrillation… (Gotta Have Fit)
How does exercise affect your stress levels?
Exercise—all exercise, not just running—puts stress on your system. But when performed for hours and hours on end, like during a marathon, triathlon, or ultra-marathon, those stress levels can get too high—especially if there's not enough time for recovery. (It actually takes a couple of weeks for your body to full recover after a marathon)
That stress, called "oxidative stress," may explain why, according to a 2012 study, male marathon runners showed increased levels of arterial plaque—the same plaque that can cause heart attacks and strokes. Even in people with no symptoms of heart disease, the biomarkers observed in marathon runners have been linked to higher mortality rates. (TONIC.com)
Is it really that important to listen to your body?
If you end your runs thinking, "Everything hurts and I'm dying," you're likely pushing too hard, too fast, or too far."
It's also fine to admit you're just not built for this—there are plenty of other fitness milestones you can achieve, along with the medals to prove it. "A marathon is more than anybody needs for good health," Gerken, a physician at the Hoag Orthopedic Institute in California who works with endurance runners, says. "It's a nice goal, but you need to ask yourself why that's your goal before blindly flying into it." (TONIC.com)
Additionally, swelling and inflammation are common after intense exercise, but research seems to indicate that the body will eventually adjust to the increased level of exercise following regular intense training to help reduce systematic inflammation. However, since oxidative damage may be carcinogenic, continued inflammation should be addressed before significantly increasing mileage (The Effects of Marathon Running by Nam Nguyen). (Gotta Have Fit)
Is long-distance running the secret to weight loss?
As fitness author Lou Schuler explains in his book, The New Rules of Lifting For Women, relying on long-distance running to lose weight poses a key problem. The human body, ever-resourceful, eventually adapts to the repetitive nature of running. And that added efficiency means the body burns fewer calories for the same amount of work.
Dr. William Roberts, a University of Minnesota physician and former president of the American College of Sports Medicine shares that including strength training amongst your cardio workout routine is your best bet for toning and calorie-burning.
“If you can build strength and build muscle mass, you’re going to burn more calories,” Roberts said. “Even if you’re idling.”
That’s because strength training causes tiny tears in the muscles. Those require calories as they repair, meaning your body keeps working long after you leave the gym. That’s less so with steady, moderate jogging.
Fitness coach Adam Bornstein put it this way in Shape: “With cardio, you can slog away for 30 minutes at a lower intensity and burn 200 calories — or you can just eat 200 fewer calories per day. It's the same thing.” (USA Today)
Try incorporating a balance of workouts into your lifestyle for optimal results!
What about short-distance running?
A 2012 study comparing a group of runners who did traditional, continuous runs with a group of runners who did interval training found that both groups achieved nearly the same results. There was one small difference, though. The interval trainers had better peak oxygen uptake, an important measure of endurance.
And a recent study in the journal Diabetologia found that doing walking interval training — an hour of alternating between three minutes of brisk walking and three minutes of stopping — helped people with diabetes control their blood-sugar levels far better than simply walking at the same pace continuously. (Business Insider)
If you are a runner, by all means continue to move and give your body the benefit of getting outside and active! However, it's important to consider the long-term effects and stressors of extreme exercise (in whatever form it might be). Listen to your body to determine if you're doing your body a service or overworking it.
Resources:
https://www.active.com/health/articles/why-too-much-running-is-bad-for-your-health
https://tonic.vice.com/en_us/article/aepyyj/just-how-unhealthy-is-running-a-marathon
https://www.gottahavefit.com/negative-side-effects-long-distance-running/
https://www.popsugar.com/fitness/Downsides-Running-Marathon-43623324
http://www.businessinsider.com/is-short-intensity-exercise-better-than-endurance-training-2015-1
Desk Stretches (solely an infographic)
Nutrition
Ancient Grain Bowls 3 Ways
ANCIENT GRAIN BOWLS 3 WAYS
The key to making grain bowls is meal prep! Try roasting some veggies on the weekend and preparing a couple cups of a grain, that way you can have options for quick and delicious meals throughout the week.
Prepped items:
Grains Options
Farro
Quinoa
Brown Rice
Wheat Berries
Roasted Veggies Options – Parchment lined cookie sheet, drizzle EVOO, avocado or coconut oil over veggies, season with S&P. Bake at 400 to your desired doneness, check often and turn. For best results roast separately – for example sweet potatoes take much longer than asparagus.
Bell Peppers
Broccoli
Cauliflower
Asparagus
Broccoli
Asparagus
Sweet Potatoes
Raw veggie, greens & herb options
Spinach
Kale
Arugula
Avocado
Carrots – grated
Radishes – thinly sliced
Zucchini – spiralized
Red onions – chopped
Scallions
Cilantro
Protein
Black beans
Egg
Cooked Chicken or whatever meat you like
Others
Prepared salsas of your liking
Seeds or nuts like pumpkin, peanuts, pine nuts, walnuts, almonds, etc.
ANCIENT GRAIN BREAKFAST BOWL IDEA
Grain of choice
Greens of choice
Black beans
Sweet potatoes
Roasted peppers (or any roasted veggies you like)
Avocado
Red onion
Cilantro
Salsa or Pico of choice
Top with Egg (poached or fried) and maybe a little hot sauce
AVOCADO GRAIN BOWL IDEA
Grain of choice
Greens of choice
Avocado
Any roasted veggies at all
Roasted sweet potatoes
Zucchini noodles (aka zoodles)
Radishes
Scallions
Protein of choice – chicken, salmon, shrimp, tofu, white beans, steak, etc.
Cilantro
Pumpkin seeds
Avocado Citrus Dressing
½ ripe avocado
1 large lime juiced
3 Tbsp fresh orange juice
1 Tbsp cilantro
3 Tbsp olive oil
2 tsp honey
1-2 tsp hot sauce
¼ tsp cumin
1/8 tsp chili powder
pinch of sea salt & freshly ground pepper
THAI GRAIN BOWL IDEA
Grain of choice
Greens of choice
Broccoli (and or whatever roasted veggies you have)
Red onion
Carrots, grated
Cilantro
Scallions
Avocado
Peanuts
Thai Dressing
1 lime zest
1 tsp sesame seeds
1 Tbsp Tamari (Gluten Free Soy Sauce)
1 Tbsp Sesame Oil
1 Tbsp Rice Vinegar
2 cloves garlic minced
1” piece of ginger minced or grated (frozen) with a micro-plane grater.
Combine all ingredients and pour over salad.
Healthy Travel
Healthy Travel Snack Ideas
Don't settle for a croissant or loaded-with-sugar granola bar for a snack when you're traveling, instead, take 5-10 minutes to prep snacks at home for your business travel. And, if need be, stop at a grocery store when you reach your destination for fresh ingredients!
Below you'll find our suggested list of healthy, on-the-go snacks. Some of these snacks are our everyday staples, and others we don't leave home without when traveling for business or leisure. All of them are clean, minimally-processed snacks that are packed with protein, healthy fats or complex carbohydrates to keep you satiated and energized in between meetings and meals!
Fresh, organic fruit (think about fruit that won't get smashed in your bag - like an apple or orange; or just make sure to pack your fruit in a sturdy, reusable container)
Mixed nuts (salted, roasted or raw!)
Protein or fruit bars - some of our favorites include RXBars, LARABARS, That's It Natural Fruit Bars, Made Good Granola Bars, and Quest Bars
protein powder brought in a container (ask for fresh water from a barista or flight attendant, or find a water fountain when you're ready to drink)
Seeds (roasted, salted or raw)
homemade trail-mix using cacao nibs, shredded coconut, dried fruit, seeds and mixed nuts
grass-fed beef jerky (New Primal is a great brand!)
almond or cashew butter with sliced vegetables, fruit or gluten-free crackers (Justin's has single-pack nut butters that make travel snacking easy!)
dark chocolate (70% or above)
hummus or guacamole with gluten-free crackers or veggies (look for single-pack hummus/guacamole servings or pack your own in a container)
homemade salad (pack your own mixed greens or salad mixture and bring along a simple vinaigrette like olive oil, lemon juice and apple cider vinegar)
smoothie or freshly-squeezed juice (aim for lower sugar, or juices and smoothies that are mostly greens)
hardboiled egg
coconut water or naturally-sparkling water (can be flavored naturally)
air-popped popcorn (looks for brands like SkinnyPop, BoomChickaPop, etc.)
protein balls or snack bites (homemade or store-bought, just make sure they don't have a ton of sugar)
By bringing along healthy snacks while traveling, you can avoid giving into the cravings that sneak their way into your late morning or afternoon. Also, you'll keep a steady energy by consuming snacks that don't spike your blood sugar and cause an energy crash.
Do you have a favorite travel snack that we've missed? Let us know in the comments below what some of your favorites are!
11 Simple Ways to Stay Healthy While Traveling
It’s never fun when you return from a week of business travel feeling bloated, exhausted, lethargic and irritable. Even if you enjoy your coworkers and love your work, all of the meals eaten out, inactivity and restless sleep can take a toll on your body – leaving you feeling out of whack through the beginning of the next week.
Fortunately, you can do something about this! You don’t have to return from a week or weekend of travel feeling weaker, fatter and more run down – you can return feeling exactly like your strong, healthy self instead! All it takes is you making the personal decision to choose foods and activities that benefit your health when you’re away from home.
To make it a bit easier for you, we’ve created a list of 11 simple things that you can do in order to stay on a healthy track while traveling. Some of these things include our favorite products or apps, and others include workout suggestions or mindfulness-movement ideas. These 11 simple things can significantly impact how you physically and mentally feel while you travel; and our hope is that you start to experience excitement before your next travel date – knowing that wellness will follow you wherever you go as long as you are willing to invite it with you.
11 Simple Ways to Stay Healthy While Traveling
1. Prioritize your sleep. If you want to feel energized and mentally-clear, and curb sugar and other carbohydrate cravings, then you have to prioritize your sleep. Even though you’re not sleeping in the comfort of your home, you can still get a great night of zzzz’s. If you have trouble winding down after a long day of meetings, try making a cup of calming tea. Some of our favorites include Traditional Medicinals Nighty Night Tea or Celestial Seasonings Sleepytime Extra Tea. Or, are you someone that could benefit from a sleeping mask or ear plugs? Jersey Slumber has a 100% silk sleep mask that can help block light from your sleep, and Lullies has a pair of reusable ear plugs that are made for comfortable sleeping.
2. Choose vegetables and lean proteins. Most likely, you’ll be eating out for all of your meals while traveling for business. Wherever you and your colleagues decide to eat, choose options on the menu that are veggie-filled and include a lean protein like chicken or fish; and try to minimize all dressings and oils (unless it’s olive oil, lemon juice, balsamic, apple cider vinegar, etc.). If there aren’t too many healthy options available, you can ask the waiter for some suggestions; and never be afraid to request something special or specific – like grilled shrimp with mixed greens, or a 4-ounce steak with a side of vegetables.
We understand that sometimes fast-food is the only option, so if you must go through the drive-through, here are a few ideas for healthier options: a burger with onion, lettuce, tomato and pickles, but no sauce or bun; a burrito or veggie bowl without cheese or sour cream; grilled chicken wrap without cheese or sauce; or a mixed greens salad with grilled chicken (ask if they have olive oil and vinegar for dressing). See Thrillist’s Healthiest Order at Every Major Fast-Food Chain for more ideas.
3. Get out and explore the city that you’re in. Does the city that you’re visiting have a nearby park or running trail? What about rentable bikes? Are there certain monuments that you want to see? If you have the chance, get out of the hotel room for some outdoor exploration! Rent a bike and ride through the city or nearby neighborhoods; or put on your walking shoes and head out on your own walking tour!
4. Start your morning with a 5-minute yoga/stretch routine. When you wake up, lay out a hotel towel or grab your padded yoga gloves and socks and spend 5 minutes waking up your body with gentle movement. Apps like Daily Yoga have sequences for any time of day and any level of practice. Or, just follow the movement of your own body and do what feels best for you in the moment – standing and stretching or bending and twisting.
5. Drink plenty of water. To keep your digestion, mental-clarity and energy in check, you want to make sure to drink plenty of water throughout each day. A simple calculation for determining how much water you need is dividing your body weight by 2, and then drinking that number in ounces of water daily. So, if you weigh 150 lbs, then you would ideally want to drink 75 ounces of water each day. Bring a reusable water bottle with you to reduce waste and keep yourself hydrated.
6. Keep your digestion running smoothly. Many people suffer from digestive issues when they travel – especially by plane. If this is you, there are a few things that you can do in order to maintain a healthy digestive state while away from home. Staying hydrated is a big one. Make sure that you’re drinking enough water while you’re on the flight and then throughout your trip. When grabbing a bite to eat, choose fresh fruits and vegetables for snacks (maybe a juice or smoothie if you’re on the go), and eat fibrous produce and lean proteins for meals. Additionally, having a cup of hot lemon water or herbal tea first thing in the morning can help move things along before the day gets started.
7. Remember to wash your face and take care of your skin. It’s hard to continue your usual skincare routine when you’re away from home and without all of your favorite products. However, try to do your best to wash your face every night before bed and put on sunscreen each morning. When walking from one place to another, or taking a break out in the sunshine, it’s easy to forget how much sun you’re actually getting. Protect your skin with a nontoxic sunscreen, and make sure to cleanse and moisturize at night before climbing into bed. If you have sensitive skin and would like to avoid using the hotel’s products, Block Island is a great nontoxic sunscreen for bringing with you (3.4 oz will get through security!) and Dr. Bronner’s Pure-Castile Soap is great for washing the face and body. For moisturization, try bringing a travel-size packet of coconut oil!
8. Take some time for yourself. Take a walk outside, find a quiet space to read your book, visit a local coffee shop and treat yourself to your favorite beverage, or go shopping. No matter the activity, make sure to take some time for yourself when traveling. Even if it’s just for 10 minutes, having some time to recharge is important for your mental well-being.
9. Limit your alcohol intake. After a stressful day, it’s easy to turn towards a glass of wine (or three) to help relax and calm down. Unfortunately, this isn’t the best thing for your hormones and health. Alcohol disrupts your sleep, contains empty calories and ups your sugar intake. Try limiting your alcohol intake to 2 drinks tops when out for dinner or a social gathering. This way, your body will thank you and you’ll continue to feel great throughout your trip!
10. Fight anxiety on the plane. Does flying make you anxious? You aren’t alone! When taking off, try listening to a guided meditation or calming music. Repeat the affirmation “I am safe. I am well.” While up in the air, avoid having a cup of coffee or green tea because caffeine can heighten your anxiety. Instead, drink plenty of water, chat with the person next to you, read a fun book or do a crossword puzzle on the flight! Also, if you enjoy essential oils, Healing Solutions has a Calm Body, Calm Mind blend that might help ease your anxiety.
11. Make sure that you MOVE. If doing a morning yoga or stretch routine isn’t up your alley, sign up for a fitness class at a nearby studio. Most cities have a variety of workouts to offer, and the app called ActiveSoul makes it easy to find them. Download the free app from the AppStore or Google Play, where you can browse the available classes near you, book a spot and go! You can search by location, time or activity type; and you’re able to pay for class through your phone. If you’re not interested in going to a group-fitness class, you can register your wearable device and track a jog or walk outside instead!
These are just a few of the ways that you can stay healthy while traveling. There is so much more that can be done in order to live well wherever you are! With a bit of effort and self-motivation, you can transform your short trip into wellness-oriented travel.
Remember that wherever you go, you have the opportunity to make choices that benefit your mind, body and spirit. You are in charge of your health – no one else is! On your next trip, try some of the tips mentioned above and let us know if they are helpful to you. Or, do you have suggestions of your own for how to travel healthy? Please share with us in the comments below!
What to Do When Fast Food is Your Only Option
If possible, when you're traveling, you want to avoid fast-food at all costs. However, sometimes when you're running from one meeting to the next, or in a time crunch, you truly don't have any other option.
Thrillist put together a list of the healthiest orders at every major fast-food chain, and we think it's worth sharing. The list includes restaurants like Burger King, Sonic, Taco Bell and KFC - some of America's staples.
Of course, we have some ideas of our own too. A burger with onion, lettuce, tomato and pickles, but no sauce or bun; a burrito or veggie bowl without cheese or sour cream; a grilled chicken wrap without cheese or sauce; or a mixed greens salad with grilled chicken (ask if they have olive oil and vinegar for dressing) are all decent options when confronted with a fast-food menu.
Our hope is that you aren't in a predicament where fast food is the only option, but we want you to be prepared just incase. Read Thrillist's full article here for some tips on placing your order.
Summer Safety
DIY Nontoxic Bug Spray
Every year, as the warm weather rolls around, we know that we’ll need to be stocked up on two things: sunscreen and bug spray – because there is nothing worse than a horrible sunburn or 20 new mosquito bites after a day of activities!
Unfortunately, many bug sprays are full of chemicals and harmful ingredients that can disrupt your hormones, cause skin irritations, and even lead to illness and changes in behavior.
One common bug-repellent chemical in particular, DEET, has been linked to skin blisters, seizures, memory loss, headaches, stiffness in the joints, shortness of breath and skin irritation. DEET is also linked to neurotoxicity that may lead to physiological and behavioral problems, especially with motor skills, and learning and memory dysfunction. Other chemicals, like Cyfluthrin and Permethrin, are also linked to neurotoxicity.
Unfortunately, almost all of the bug sprays on the shelves at convenience stores include ingredients that are toxic. To avoid these chemicals and pesticides, we found a nontoxic bug spray recipe that is easy, nontoxic and still WORKS! You can do it yourself at home, and all of the ingredients can be found at your local Whole Foods, Sprouts or Natural Grocers.
Here’s what you’ll need:
- 8-ounce spray bottle
- ½ cup witch hazel
- ½ cup apple cider vinegar
- 40 drops of essential oils (we recommend using eucalyptus, lemongrass, citronella, tea tree and/or rosemary)
Combine all of your ingredients in the spray bottle and shake until combined.
You can spray your DIY bug spray over all portions of the body, but avoid repellent in the eyes and mouth.
If you are not interested in making your own nontoxic bug spray, there are a few things that you can look for when shopping for a safe product.
1. Avoid the ingredient called DEET, as this is a harmful chemical that can cause a series of symptoms and reactions.
2. Look for ingredients like OLE, or oil of lemon eucalyptus, lemongrass, citronella, grapefruit, peppermint and clove oil – these are natural repellents!
3. Try to steer clear of bug repellent & sunscreen combos – you are better off if you use separate products for the two. Apply your sunscreen first, and then apply your bug repellent.
Here are a few brands of bug repellent that we suggest:
Kinven Natural Mosquito Repellent Spray
Repel Lemon Eucalyptus Insect Repellent
All Terrain Natural Insect Repellent
By making a small effort to reduce the amount of toxic ingredients in the products that you use daily, you can create a better and healthier life for you, your children and the rest of your family. Enjoy the summer season while always considering your health and the health of those around you!
Summer Safety: Heat & Hydration
As fun as the summer months are - swim meets, picnics in the park, vacations to the beach, bar-b-ques, poolside happy hours and more - it's also a season where we have to pay extra attention to our skin and health if we want to be able to enjoy it fully.
Although catching rays and getting a tan seems appealing - after all, everyone looks good with a sun-kissed glow - if we aren't careful, we can suffer from severe sunburn or even heat stroke. Also, dehydration becomes a concern when we don't drink enough water during the day's activities. The sun is a powerful star in our solar system, and we have to take precaution when we're spending time underneath it.
Staying safe in the heat doesn't mean that you have to spend a majority of your time indoors. You can take action in plenty of ways in order to enjoy time outside and not suffer from heat stroke, a bad sunburn, or dehydration. Here are a few ideas!
1. Stay hydrated. Make sure that you are drinking water throughout your summer activities – don’t wait until you’re thirsty to drink! Bring a water bottle with you so you can refill it throughout the day. Our favorite reusable waterbottle is the Hydroflask - which can be purchased on Amazon and keeps your water cold for up to 24 hours! Also, snack on fresh fruits and vegetables (which contain high amounts of water). If you can, avoid alcoholic beverages during the heat of the day as those will DEhydrate – not HYDRATE – you.
Take additional precautions when exercising or working outdoors. The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another 8 ounces of water right before exercise. During exercise, you should consume another 8 ounces of water every 20 minutes, even if you don't feel thirsty.
2. Schedule activities during the cooler parts of the day. The sun is at its peak between 10am and 4pm; so if you’re the one planning the outdoor activities, try to schedule them during the cooler hours (in the morning or evening). And, if there is shade available while you’re outside, take advantage of it! Sit underneath a tree, bring an umbrella, or step underneath an awning or pavilion.
3. Wear protective clothing. To avoid over-heating, wear loose, light-weight clothing. Aim for materials like linen, cotton and rayon. If it won't cause discomfort, wear a long-sleeve or pair of pants at some point during the day to give your limbs a break from UV rays. Also, a wide-brim hat will help to cover your face, along with your ears and scalp – two places that we easily forget!
4. Wear sunscreen. This is an obvious one, but sometimes we forget to lather it on before stepping outside. Make sure that you apply a sunscreen with at least SPF 15 fifteen minutes before going outside. And, look for a sunscreen that offers broad-spectrum protection from both UVA and UVB rays. Check the other resources in this section for tips on how to choose the right sunscreen. Some of our favorites include:
Supergoop! Everyday Sunscreen - SPF 50
Cetaphil Daily Facial Moisturizer with SPF 15
COOLA Suncare Sport Mineral Sunscreen Stick
Neutrogena Sheer Zinc Dry Touch SPF 30 Sunscreen
Suntegrity Skincare Natural Mineral Sunscreen for Body - SPF 30
5. Make sunglasses your favorite accessory. Your eyes need protection from the sun just like your skin does. Look for a pair that blocks UVA and UVB rays. Just because a pair of sunglasses is more expensive doesn’t mean that it offers better protection! You can find a great pair of protective sunglasses at CVS or Target!
6. Pay attention to changes on your skin. Do you notice any new moles, bumps, scaly spots or discoloration? Get to know your skin and watch for any changes that take place. If you see something that concerns you, talk to your doctor or dermatologist about it. Skin cancer is easier to treat when it is caught early.
7. Pack healthy meals and snacks. Snacking on fruit and vegetables is a great idea, but don't forget to include some protein and healthy fats in your meals too. Protein and healthy fat from lean meats, avocados, wild-caught fish, coconut and nuts will help keep your blood sugar stable, along with providing you with good energy for your activities. A few of our favorite on-the-go snacks are:
RX Bars
Dang Toasted Coconut Chips
Purely Elizabeth Superfood Granola Bars
8. Cancel or reschedule activities if you need to. High environmental temperatures can be dangerous to your body. In the range of 90˚ and 105˚F (32˚ and 40˚C), you can experience heat cramps and exhaustion. Between 105˚ and 130˚F (40˚ and 54˚C), heat exhaustion is more likely. You should limit your activities at this range. An environmental temperature over 130˚F (54˚C) often leads to heatstroke. You and your family's health should be your priority, so if the heat index is high (at 100 degrees F and above) and it's not a great idea to be outside for a lengthy amount of time, then spend some time indoors doing other fun activities! There will always be another day for your outdoor adventures.
9. Do NOT stay inside of a locked car. No one should ever stay inside of a locked car during the summer months, even if the windows are cracked or open. This can result in heat stroke and death, and it is also unsafe for children to be unattended. Always bring your family members inside the store or house with you, and never leave anyone unattended in a locked vehicle!
At Nest Health, we absolutely love this time of year! But we also understand that it's incredibly important to be cautious of how much time you spend underneath the summer sun and out in the heat. Take action when the heat index is too high or when you notice that you or someone that you know is feeling lightheaded, dizzy or 'off' when out in the sun. Drink water, take breaks in the shade, and schedule activities during the cooler parts of the day if you can. We are almost always better off safe than sorry!
Do you have tips for staying safe out in the summer heat? Share with us below!
Avoiding Toxic Sunscreen Ingredients
Choosing a sunscreen that offers enough protection is mandatory for staying safe in the sun, but did you know that it's also a good idea to consider purchasing a sunscreen that is void of toxic ingredients? Including ones that can disrupt the hormone system and even hinder child development? If you are wearing sunscreen every day during the summer months, this may be something that you want to think about...
The Environmental Working Group (EWG), an organization dedicated to educating consumers on breakthrough research regarding toxic chemicals, agricultural subsidies, public lands, and corporate accountability, has information regarding the toxic ingredients found in sunscreens and how you can avoid them on their website.
Certain ingredients like oxybenzone have been shown to lower testosterone levels in adolescent boys, along with affecting length in pregnancies in women. Other active ingredients like octinoxate and homosalate may be just as harmful.
EWG put together a chart outlining human exposure and toxicity information for nine different FDA-approved sunscreen chemicals. To put this information together, they asked these questions:
Will the chemical penetrate skin and reach living tissues?
Will it disrupt the hormone system?
Can it affect the reproductive and thyroid systems and, in the case of fetal or childhood exposure, permanently alter reproductive development or behavior?
Can it cause a skin allergy?
What if it is inhaled?
Other toxicity concerns?
Click on the chart to be directed to the EWG site where more information regarding toxic ingredients and other inactive ingredients exists.
We understand that it can be overwhelming to take all of the information in, and it can be hard to find sunscreens that are both nontoxic and protective. To make it easier, we've put together a list of nontoxic sunscreens that give you the protection that you need. All of these products can be found on Amazon!
For your baby:
For you and your family:
For more options, visit EWG's Sunscreen Guide here.
How to Choose the Right Sunscreen
If we want to enjoy our time out in the sunshine, we have to ensure that we take care of our skin. Otherwise, we put ourselves at risk for severe sunburn and irritation, along with skin cancer.
Choosing the right sunscreen to give you the protection that you need is incredibly important. Fortunately, the American Cancer Society put together a bulleted list of helpful tips for choosing the right sunscreen. All you have to do is take the following into consideration when you're shopping at the convenience store!
Of course, the following does not take into consideration some of the toxic ingredients that exist within sunscreens. If you have sensitive skin or would like to use a nontoxic product for sun protection, check out the other resource in this section titled "Avoiding Toxic Sunscreen Ingredients," and purchase one of the nontoxic products that we suggest instead!
How to Choose the Right Sunscreen
information provided by American Cancer Society
Choose a sunscreen with “broad spectrum” protection. Sunscreens with this label protect against both UVA and UVB rays. All sunscreen products protect against UVB rays, which are the main cause of sunburn and skin cancers. But UVA rays also contribute to skin cancer and premature aging. Only products that pass a certain test can be labeled “broad spectrum.” Products that aren’t broad spectrum must carry a warning that they only protect against sunburn, not skin cancer or skin aging.
Make sure your sunscreen has a sun protection factor (SPF) 30 or higher. The SPF number is the level of protection the sunscreen provides against UVB rays. Higher SPF numbers do mean more protection, but the higher you go, the smaller the difference becomes. SPF 15 sunscreens filter out about 93% of UVB rays, while SPF 30 sunscreens filter out about 97%, SPF 50 sunscreens about 98%, and SPF 100 about 99%. No sunscreen protects you completely. The FDA requires any sunscreen with SPF below 15 to carry a warning that it only protects against sunburn, not skin cancer or skin aging.
“Water resistant” does not mean “waterproof.” No sunscreens are waterproof or “sweatproof,” and manufacturers are not allowed to claim that they are. If a product’s front label makes claims of being water resistant, it must specify whether it lasts for 40 minutes or 80 minutes while swimming or sweating. For best results, reapply sunscreen at least every 2 hours and even more often if you are swimming or sweating. Sunscreen usually rubs off when you towel yourself dry, so you will need to put more on.
Do you or your family have a favorite sunscreen that offers great protection? Share with us in the comments below so others can try it too!
Source:
https://www.cancer.org/latest-news/choose-the-right-sunscreen.html
Stress Management
How to Create Positivity in the Workplace
How to Create Positivity Within the Workplace
Sometimes, it can be easy to go through the motions and get into a habit of keeping to yourself, putting your head down and getting your work done in the workplace – without really putting in any effort throughout the day to build relationships, practice mindfulness and express gratitude. This is a dangerous cycle that many of us fall into!
How can we break this cycle and truly continue to live fully even when we’re at work? How can we create a positive environment in the workplace that inspires, motivates and uplifts us?
We’ve been thinking over this a lot lately, and we’ve come up with a variety of things that we can all do in order to make the workplace a more positive and inspiring place. Check it out and let us know if you have tips of your own to share!
Do something special for lunch.
How hard is it to schedule a lunch date, or ask a coworker to eat lunch together in the café? Try your best to set aside some time in the middle of the day for you to actually enjoy lunch, either with yourself or with another person (instead of just eating at your desk in a matter of 10 minutes). Having this small break in your day to laugh, smile, and mindfully enjoy your food can put a positive spin on the rest of your afternoon!
Have a conversation with someone that you enjoy.
Do you have a friend at work that sits in a different area, or works on another floor? Take time to check-in with them throughout the week – stop by their desk for a conversation or to catch up. Socializing at the office is important because without it we get stuck in the isolating grind of working at our desk. Everyone needs human interaction throughout the day – so take time to chat it up with someone that you enjoy!
Focus on good posture.
Sitting up straight at your desk is vital to having a healthy body and positive attitude. When we are hunched over, we strain our lower back, shoulder and neck muscles, and we also create a negative mental space for ourselves. Body language is everything… If you want to feel happy and mentally clear in the workplace, then you need to practice sitting up straight at your desk! By sitting up straight, your brain’s mental response is alertness, optimism and clarity.
Make your workspace aesthetically pleasing.
Is there a quote, photograph or print that you love? Frame it and put it on your desk! Fill your workspace with items that inspire you and/or make you feel good. By establishing a positive mood at your desk, you’ll feel happier while working!
Don’t work yourself to death.
Are you skipping out on your son’s basketball game because you have 200 emails in your inbox? Although sometimes you have to prioritize your career, always make time for the things in your life that are most important to you. Don’t overwork yourself. Make sure that you set a good boundary between work and outside life, because you have to have a good balance of both in order to feel fulfilled!
Ask for support and help when you need it.
Are you struggling with a certain task or project? Ask for help! There is always someone that you can learn something from, and there is likely a person sitting near you that will be able to help you tackle whatever is causing you stress. When we ask for support and help from others, we dodge the anxiety that comes from trying to figure things out on our own, and we always end up learning something new!
Incorporate some form of mindfulness into your day.
How are you practicing mindfulness throughout the day? Do you take a 10 minute walk after lunch? Or are you finding a quiet space in the afternoon to reset? Whatever it is, find some time throughout the day to practice being present and quiet with yourself. This will help you keep a clear head when stressful circumstances come your way, and it will also increase your positivity and happiness within the workplace!
Stand up for yourself.
We all know how intimidating it can be to express your opinion, needs or wants in the work environment. However, by doing so, you not only give yourself the opportunity to truly stand up for yourself and what you believe, but you also allow opportunity to come your way! Choose to shine in the workplace – don’t be afraid to participate, or to express your concerns or opinions! This will add dynamic to your work environment, and will also open up doors of opportunity.
Don’t let your blood sugar drop too low.
If you want to maintain a positive attitude throughout the day, along with sustained energy, then you have to keep your blood sugar stable. Reach for snacks like sliced avocado, grass-fed beef jerky, whole Greek yogurt, a protein bar, or hummus and veggies when you’re feeling hungry mid-morning or afternoon. By eating more fats and proteins for snacks, you avoid the carbohydrate blood sugar spike and crash (and that crash is no fun…think irritability, light-headedness, anxiety, low energy, etc.) that we experience when we solely snack on things like crackers, chips, cookies or breads.
See? There are so many different ways that you can add positivity to your work life; and we didn’t even mention all of them! How are you working to stay positive throughout the day, or what are your practices for maintaining a happy attitude throughout the week? Share with us in the comments below!
Stress Management Tips & Tricks
Although sometimes it takes a few lifestyle changes to truly wave away the anxiety and overwhelm that comes from chronic stress, there are also so many things that you can do in order to calm down right now. Because, let’s be honest, sometimes when we’re in the heat of a moment or the peak of panic, we need something that can help immediately.
All of the tips and tricks listed below are products, practices and mantras that we believe in, and that have been proven to aid people with anxiety and chronic stress!
Stress-Reducing TeasAre you a tea drinker? One of the best ways to calm down after a hard day is to enjoy a hot cup of calming tea - one that is packed with stress-relieving herbs. Two of our favorite stress-fighting teas include Traditional Medicinals’ Stress Ease, which blends skullcap (one of the most powerful stress-fighting herbs!) with cinnamon bark and licorice root; and Yogi Tea’s Stress Relief, which brings together lavender, chamomile and lemon balm to provide a calming experience.
MeditationMeditation doesn’t have to look like you sitting still for 30 minutes. It can look like you simply taking a walk and quieting your mind, or you bringing your journal to a quiet space and taking time to write, be present and reflect. However you choose to spend quiet time with yourself, slowing down and being present helps to lower cortisol levels and increase sense of well-being!
Spend time with people who care about and support you.Sometimes the best thing that you can do when you’re feeling stressed, anxious or depressed, is to talk to those that care about you. Friends and family can play a giant role in your wellness journey - especially if you take the time to deepen your relationship with them. When you aren’t feeling like yourself, talk to someone and express how you’re feeling. Talking it out always helps, and sometimes those that we talk to have great advice or tips for feeling better!
Go for a walk or step outside.A great immediate stress-reliever and anxiety-reducer is simply getting outside and walking. Find a good playlist on Spotify, or listen to a wellness podcast and shut your mind off. When you’re walking, you are moving forward physically and metaphorically. By taking step after step, you are choosing to move through and past your anxiety and into a better and more peaceful place.
Drink 16 ounces of water.Are you aware that dehydration can cause similar symptoms to anxiety? Think - lightheadedness, irritability, nervousness, dizziness and shakiness. Sometimes, our anxious physical symptoms are actually just simply dehydration. Make sure that you are keeping up with your water intake throughout the day. If you start to feel lightheaded, dizzy, or are experiencing brain fog - grab your water bottle, fill it up and drink it down!
Sometimes our anxiety and stress runs deeper than a cup of tea, walk, or 10-minute meditation can help treat. If you are suffering from anxiety that is getting in the way of your day-to-day life, talk to a healthcare provider that you trust! There are so many holistic and natural treatments to treat things like anxiety and depression. You are not alone in your experience. Make sure to put your mental health first!
How do you work through anxiety and stress? Share your tips and practices with us below in the comments!
How to Beat Stress & Improve Happiness
A little bit of stress is important for a vibrant life, because without a bit of pressure, we wouldn’t feel motivated and inspired to succeed and thrive in the workplace and at home! However, when stress begins to take over our mental and physical health via symptoms like anxiety, irritability, illness and insomnia, then it becomes a problem.
In the infographic below, you’ll find tips and techniques for dealing with stress in healthy ways. Our recommendation is that you study some of these techniques and find a way to incorporate them into your lifestyle - especially when you’re feeling the effects of chronic stress coming on.
As always, if you are struggling with stress management or other health problems, talk to your health practitioner about the best way to tackle it! It also helps to read books about stress management and happiness. We have a few favorites on our products page for you to check out!
If there is a stress-management technique that you’d like to share with us in the comments below, please do so! Other readers and viewers will benefit from your tips.
Download the infographic below by right-clicking and saving the image to your desktop.
UPDATED INFOGRAPHIC LINK TO GO HERE