Life Lessons Learned from Star Wars: New Year's Resolutions

Happy New Year!  Each new year many of us make resolutions to live a healthier life.  Some of us vow to eat better, start exercising or quit smoking.  Many of our resolutions are essential to our health and well-being.  We resolve to change.  Unfortunately most of us do not.  Studies have shown that up to 92% of people who make New Year’s resolutions fail.  For some of us, failure is just not an option.  Our health is too important.  

So how do we succeed and achieve our New Year’s Resolutions?  We’ll continue our series on Life Lessons Learned from Star Wars to find the answer.

“I find your lack of faith disturbing.” –Darth Vader

First of all, surround yourself with people who believe in you and want to see you achieve your goals.  Having a strong network of social support greatly increases adherence to goals.  Having supportive people in your life helps decrease stress and anxiety and increases happiness.  It’s nice to have a cheering section and people to help you celebrate your victory. 

 

 

“I don't believe it.”—Luke Skywalker

“That is why you fail.” -- Yoda

You must believe in yourself.  Self-doubt can be the biggest saboteur for success.  You deserve to be healthy and happy.  You have the skills you need.  You are capable of success.

“Jeez, I’m out of it for a little while, everyone gets delusions of grandeur”—Han Solo

When setting a goal, it’s important to be realistic and specific.   Let’s say a person is 100 pounds overweight.  She is morbidly obese and at risk for dire health consequences.  Her goal is to lose 100 pounds and be at a healthy weight.  But losing 100 pounds is a really big deal.  By setting such a high goal (although long-term is great), she is setting herself up for failure.  A more realistic goal is to follow a prescribed meal plan for a set period of time like 21 days.   Then the plan can be analyzed and the next goal set.  By breaking down a large goal into attainable pieces, we greatly increase the likelihood of success. 

 

 “Do. Or do not. There is no try.” – Yoda

This is my favorite quote of all time.  Do not make excuses.  There is no try.  When we use the word “try” we give ourselves permission to fail.   You don’t try to succeed.  You do it.  Just do it.  There is no try. 

 

Here’s wishing you all a healthy and happy 2016.  May the Force be with You.

 

 

 

 

 

 

 

Life Lessons Learned from Star Wars: The Health Implications of Fear

In honor of the long-anticipated Star Wars: The Force Awakens, our next series will focus on life lessons learned from Star Wars.  Over the years Star Wars has taught me the importance of friendship, the value of being patient, and the dangers of being afraid.
 

This week we shall discuss the health implications of fear.

“Fear is the path to the dark side...fear leads to anger...anger leads to hate...hate leads to suffering.”  -Yoda

 

Fear is a human emotion and basic survival mechanism that is triggered by a perceived threat.  Fear signals our bodies to respond to danger with a fight or flight response. Once we sense a potential danger, our brain releases hormones that help us survive. Our heart rate and blood pressure increase to supply extra blood flow to the muscles so we can run faster or fight to get away from the danger. Blood is shunted away from non-essential organs, like our intestines and kidneys (you don’t want to need to use the restroom when you’re in a crisis).  That’s why chronic stress will cause stomach pains and digestive issues and well as increased blood pressure.  Other consequences of long-term fear include fatigue, accelerated aging, increased risk for chronic illness or premature death.


 
When fear becomes chronic, it can lead to excessive worry, anxiety and depression.  It may interfere with daily life and relationships.  It can affect appetite (eating too much or too little), and sleep and negatively impact interpersonal relationships.   Many people who experience anxiety and depression will seek relief by engaging in harmful behaviors such as overeating, excessive alcohol consumption and/or use of tobacco and illicit drugs.   
 

Fear can further affect our well-being by making us doubt our abilities and our confidence.  It interferes with the regulation of emotion and increases the likelihood of acting without thought.  This leaves us susceptible to intense emotions and impulsive reactions which may lead to unethical behavior.

"Train Yourself to let go of Everything You Fear to Lose"- Yoda

 

Don’t let your fear control you.  While some fear can be healthy (like fear of injury from jumping off a bridge), many fears can lead to harm.  Let go of things you cannot control.  You cannot command the thoughts or behavior of others but control your response to those things.  Focus on the things you can control. 

 

Acknowledge your emotions and recognize the negative impact of fear.

Finally get support.  Surround yourself with positive people.  Read an empowering book.

I hope you have a wonderful weekend.  “May the Force Be With You.”

 





 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 2

I hope you’re having a great season so far.  We've been talking about holiday stress and ways to deal with it.  Part 2 of our series will suggest how using your senses can help combat holiday stress.

 

Tip #6: Listen to Music

Music affects brain chemistry by reducing stress hormones.  Soothing music can also slow the heart rate and lower blood pressure.  Slow tempo music can quiet the mind, relax muscles and promote calmness.    

Feeling tired?  Try some upbeat tunes.  Fast music will increase alertness and concentration.  It can also promote optimism and positivity.  Finally, sing along!  Singing can be a great release of tension.

 

Tip #7: Try Meditation

Calm your mind with meditation.  Even 5 minutes of quiet time and deep breathing can be helpful.  Meditation wipes away stress and restores inner calmness and peace.  Meditation allows you to focus your attention on the present and it increases self-awareness.  It also balances overall health by helping you gain perspective, and decreasing negative emotions.

                  

Tip #8: Turn off Technology

Our brains are overstimulated.   Use the holidays as an excuse to unplug.  Using electronic gadgets increases electrical activity in the brain and stimulates the senses.  Bright lights (of laptops and televisions) will increases cortisol (the stress hormone) and prevent the release of melatonin which will prevent relaxation and sleep. 

 

Tip #9: Smell the Roses

Aromatherapy is gaining in popularity.  There is a science behind how and why aromatherapy works.  Basically pleasant smells make you feel good.  People generally perceive less stress and therefore the brain produces less cortisol when smells are pleasing.  You are more likely to take a deep breath which will promote relaxation and decrease blood pressure.  Finally, pleasant smells make you feel more peaceful.

 

Tip #10: Get a Massage

Massage promotes stress reduction through relaxation of the muscles.  Massage will allow for increase in circulation, and decrease in pain.  Getting a massage before entering a stressful environment will greatly help you endure the situation.

 

This holiday season look, listen, smell and feel your way to relaxation. 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 1

The holiday season is upon us!  Feeling stressed?  You’re not alone.  Studies show that 8 out of 10 Americans experience holiday stress.  Stress can lead to unhealthy behaviors and illness.  Stress not only makes us feel bad, but it also increases our chances of chronic illness.  Finally, stress can really decrease our enjoyment of the holidays.  Don’t let this happen to you.  Try these tips to combat holiday stress.

 

Tip #1: Set a Budget

Financial worries are the number 1 cause of holiday stress.   Many families are recovering from the recent recession but many still experience financial difficulties.  It’s important to set a budget during the holiday season and stick with it.  Families with children should be honest about financial issues (without causing excess worry in the kids).  Give gifts that are personal and thoughtful rather than expensive. 

 

 

 

 

Tip #2: Set realistic expectations

Be reasonable this season.  It probably won’t be like a holiday movie and that’s ok.  Rather than perfection, focus on the simple things that make you happy.  Pick the things that are most important to you and make sure those things happen.

 

Tip #3: Start new customs

Do your old holiday traditions promote stress or negative thoughts?  Try something new.  Creating new experiences can decrease emotional pain and comparison to past events. 

 

Tip #4: Get outside

Sunshine is so important for mental health.  Try to spend some time outdoors every day.  Sunlight exposure increases serotonin production in the brain which boosts mood and enhances calmness. 

 

Tip #5: Make time to Exercise

Exercise is the best stress reliever.  Any form of exercise will work.  Even just 5 minutes of light activity can have health benefits.  Exercise has been shown to decrease fatigue, increase alertness and enhance concentration.  Engaging in physical activity causes the brain to release endorphins and that makes you feel good.  Exercise also distracts you from your worries.  So get out there! 

 

I hope you have a wonderful and healthy holiday season.  Stay tuned for more tips on stress reduction next week.

 

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 4

The Holidays are here!  I hope you’re enjoying the top 10 tips to avoid holiday weight gain.  This is the last post for the series.

Tip #8: Monitor portion size.

Did you know that the average American can consume more than 4,500 calories on Thanksgiving Day?  Just to put this into perspective, when an average woman goes for a run, she will burn about 100 calories for each mile.  It would take 45 miles to run off the Thanksgiving calories.  It’s easy to see how we may gain weight during the season.  So how can we enjoy our holiday celebrations without the dreaded weight gain?

We all have favorite foods we associate with the holidays.  Have a small portion of the things you really enjoy, but don’t eat until you’re uncomfortably full. Try to include vegetables and protein in all of your meals. Studies show that people who have a broth-based soup or green salad prior to their meals tend to consume fewer calories overall.                                         Other strategies include using a smaller plate and sitting near other healthy eaters.

Tip #9: Stay accountable (to yourself).

Weigh yourself before the holiday season and get on the scale periodically.  It’s easier to lose 2 or 3 pounds rather than wait until you’ve gained 10. 

It can be helpful to keep a food journal. We don’t always realize how many extra calories we’re consuming until we write it down. A common pitfall can be taste-testing. A bite here and there can easily add up to more than 500 calories.

Tip #10: Make over your favorite recipes.

Make healthier versions of holiday favorites like green-bean casserole and mashed potatoes. Changes to recipes should reduce fat, sugar and salt. You can use the Internet to search for alternative recipes or find new dishes.  Here’s a great link for some lighter versions of your favorite recipes.

http://www.foodnetwork.com/thanksgiving/photos/healthy-thanksgiving-recipes.html

The best gift you can give to yourself is the gift of health.   At Amethyst Wellness, we wish you and yours a happy and healthy holiday season.

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 3

Wow, this holiday season is flying by!  How’s it going?  I hope you’ve been happy and healthy so far.  This week we’ll talk about parties.  With all the celebration, it’s easy to get caught up in unhealthy behaviors.  Here are the next tips to avoid holiday weight gain.

Tip #6: Don’t drink your calories.

Holiday drinks can have more than 500 calories each!  All that egg nog can quickly expand your waistline.  When we drink our calories, we don’t always feel full which usually means that our caloric intake for the day will be higher than our bodies require.   Alcohol containing drinks stimulate the appetite and lower inhibition, making us even more likely to overindulge. Finally, alcohol intake affects metabolism,                                                                                     making us more likely to store fat.

If you choose to drink alcohol, choose lower calorie options like wine spritzers or vodka and soda.  Get creative and try to make lower calorie versions of your favorites. 

Tip #7 Prevent party pitfalls.

 It’s great to make time to hit the party scene, but if you’re hungry before you get there, you’re in for disaster.  It’s best to start with a healthy snack before the party. You’re less likely to overindulge when you’re not hungry.

When at a dinner party, start with healthy options first (at least half of your plate should be veggies), then pick one or two indulgences that you really like. It’s also always a good idea to bring a healthy dish or appetizer.  

So party on this holiday season but plan ahead for optimal health.

 

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 2

I hope you are having a wonderful and healthy holiday season so far.  This week we’ll talk about more ways to prevent holiday weight gain.

Tip #3   Plan non-food activities.

Many holiday activities revolve around food.  Try some alternate activities or set new traditions. Some fun activities that don’t involve food include decorating the tree; touring holiday lights; Christmas caroling; or seeing a holiday-themed show.

Are there some food-related activities that you just can’t live without?  How about a makeover?  For example, change an annual cookie baking contest into a challenge to make a yummy 100 calorie treat.  Again the goal here is moderation rather than deprivation.

Tip #4  Manage your schedule.

We are increasingly busy year round.  Add a hectic holiday schedule to your life and you may miss the true spirit of the holidays.

We can manage the madness by prioritizing activities.   It’s tempting to accept every invitation to every activity but it’s OK to sometimes say “No”.  Saying “No” can be quite liberating.  You don’t even have to make excuses.  You’re simply “not available”.  You’ll then be able to enjoy the parties and other events that are close to your heart.  

 

 

Tip #5  Focus on giving.

As a society we have become obsessed with finding the perfect gifts and getting the best deals.  We no longer wait until Black Friday, and we’re skipping Thanksgiving celebrations to start shopping early.  This tip is to focus on the meaning of giving.  Rather than buy expensive gifts, many people are now giving the gift of time and friendship.  How cool is that?  Our mental and financial health will improve with an adjustment in our giving philosophy.

Another way to give is to volunteer.  Studies show that individuals who volunteer have better self-esteem and are more connected to their community. It can be fun to volunteer at a toy drive for underprivileged children, or help out at a local food bank. Volunteers have the opportunity to make new friends and boost their social and professional networks.

There are also health benefits to volunteerism, such as less frequent illness and lower mortality from chronic disease.

 

May your holidays bless you with health and happiness.  Stay tuned for more tips.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 1

It’s officially the Holiday season.  It’s time to celebrate!  Unfortunately the holidays also bring threats to our health which include illness, increase in stress and weight gain.  Let’s talk about strategies to minimize these threats. 

 

Holiday Weight Gain

Our first topic is holiday weight gain.  Each year, the average American gains between one and five pounds during the holiday season. This occurs because the holiday season is more than just one meal of overindulgence. There are work parties, family parties, social gatherings and many other activities that revolve around food. Holiday food is usually highly palatable and loaded with fat, salt and sugar.

 

We overindulge because we see the holidays as a time to “let go.” A few pounds may not seem like a big deal, but the problem is that most of us never lose that weight. Over time, weight gain can contribute to obesity and cause serious health problems such as diabetes and heart disease. Fortunately, with planning and consideration, we can avoid holiday weight gain.

Tip #1  Set a fitness goal.

Setting a fitness goal can be a great motivator for change in behavior. We often attempt to establish healthier habits as part of a New Year’s resolution. To have a healthier holiday, start now rather than wait. Join a fitness club or group. Sign up for a local holiday race like one in the Palm Coast Running Series (https://www.palmcoastgov.com/events/running-series ).

There are many programs that help beginners get ready for their first race. Is there an activity you’ve always wanted to try? Get out there and do it.    

Tip #2   Keep your health a priority.

The holidays can disrupt your routine and you may need to do things differently.  Flexibility will be the key to your success. It can be helpful to combine exercise with family commitments. Family walks, hikes or bike rides are fun and beneficial for the whole family.

Give yourself permission to engage in self-care practices.  Your entire family will benefit from a healthier you.  And remember healthy habits are contagious so you're actually helping others by taking care of yourself. 

 

I hope your holiday season is off to a happy and healthy start.  Stay tuned for more tips to stay healthy for the holidays.

 

Food Day Challenge Part 3: Buying Food and Meal Preparation

 

We accepted the Food Day Challenge which is to feed your family for $5 per person per day for 3 days.  Last week, we made a meal plan and a grocery list.  Now it's time to shop!

I started at the Farmer’s Market.  I was able to buy almost all of the produce I needed for just $10.  In fact, I had originally planned to purchase frozen green beans but the Farmer’s Market had a nice big bag of fresh green beans for only $2.  Next I went to the grocery store.  I had my list and bought only the items on the list.  I purchased enough ingredients for 4 servings of each meal.

Here's a copy of my list and the amounts that I paid:

 

 

Grocery List
Produce		Meat
Item	Cost	Item	Cost
Pears  1.5# at 1.29/lb	$2.84	Chicken Thighs 1.5#	$6.21
Spinach 1 bag	$2.49	Pork Chops 1.5#	$6.86
16 ounces OJ (for pork marinade)	$1.00	Ground Turkey 1#	$4.49
Carrots 2#	$1.00
Sweet Potatoes 2.5#	$2.50
Apples 5#	$5.00
Green Beans 6 cups	$2.00
Total produce	$16.83	Total meat	$17.56
(items in italics purchased at Farmer's Market)
Dairy		Grocery
Item	Cost	Item	Cost
Eggs 1 doz large	$2.19	English Muffin 8 ct x 2 packages (BOGO)	$4.19
Cheddar Cheese Slices	$2.50	Whole grain tortilla 12 count	$3.29
Part Skim shredded mozzarella: 2 cups	$3.00	Jar of Spaghetti sauce	$1.89
		Cashews	$3.89
		Brown Rice	$1.00
		Whole wheat pasta	$1.29
Total Dairy	$7.69	Total Grocery	$15.55
			Total $57.63

The next step is to prepare the meals.  The second most common barrier to healthy eating is time.  We’re busy and many of us have trouble finding the time to prepare healthy meals.  I have overcome this barrier by setting aside about 2 hours on Sunday afternoon to prepare my meals for the week.  I usually start my food preparation as soon as I come home from the grocery store.  Here’s what you need to prepare this menu:

1.      Preheat oven to 350 degrees.

2.      Designate an area for vegetable preparation.  You want a separate cutting board and knife for produce to avoid bacteria from uncooked meat.  Lay out all of the produce you plan to use.  Designate a different surface for you meat preparation.

3.      Place pork chops into ziplock bag along with 2 cups orange juice.  Put bag into the fridge to marinate for about 2 hours.

4.      Place 1 cup brown rice with 2 cups water into a rice cooker (if you don’t have a rice cooker, you can make rice on the stovetop following the package directions).

5.      Place ground turkey into a bowl.  I added oregano, basil, pepper and about ¼ cup tomato sauce and mixed.  Form small meatballs and place into a baking dish. Bake for about 30 minutes. 

6.      Prepare the green beans for cooking.  Cut off the ends off and cut the remaining bean in half.  Steam the beans for about 10 min on the stovetop.  While the beans are cooking cut the carrots into sticks for your snack during the week.

7.       Place the chicken in a baking dish and sprinkle with salt and pepper.  Bake for about 20 minutes. 

8.      Microwave the sweet potatoes until soft (about 5 minutes).  Scoop the cooked insides into a bowl.  Mash the potatoes and add seasonings that you like.  I added ¼ cup almond milk, salt, pepper and garlic powder . 

9.      Keep an eye on the meatballs and chicken.  When done remove from the oven and allow to cool.  Then place into a storage container in the fridge.  I added some tomato sauce to the meatballs prior to storage. 

10.      Heat 2 tablespoons of olive oil in a frying pan on the stove top.  Cook the pork chops for about 5 minutes on each side.  Cool and store in the fridge.

11.      Finally, spray a muffin tin with cooking spray and crack an egg into each cup.  Bake for about 10 min.  Cool and store in the fridge. 

  Now all you have to do is eat and enjoy.  You can have meals on the table in less than 10 minutes.  This is quicker than going through a drive-through.  It is cheaper and so much better for you.

Days 1-3

Breakfast: Toast 4 English muffins, reheat the 4 egg for about 30 sec and added a slice of cheese to each.  Cut up pear slices and breakfast is ready. 

Pack lunches and snack for the day (I usually do this the night before).  To make the pizza wraps, lay out the tortilla, place 2 tablespoons tomato sauce in middle.  Cover with spinach leaves and 2 tablespoons of mozzarella cheese.  Roll and cut into slices.  (As the week continues feel free to use leftovers in your wrap).  Include carrot sticks, nuts and an apple as snacks.

Day 1 and 2 dinner:  Just heat up the items and serve.

Day 3: Boil water and cook the pasta for about 10 minutes.  Heat up the meatballs and sauce.  Serve with green beans or spinach.

May you stay healthy and happy and use these tricks to have money left over for family fun and have time to enjoy it.