De-Stress for Less

I apologize for sounding like a broken record, but it’s been a rough couple of days. It started on Saturday night, but didn't really didn't hit its peak until early (too early) on Sunday morning.  I mentioned that I had been to the chiropractor for an adjustment on Friday, but I probably didn't mention that I felt worse afterwards.  After STIM (electrical muscle stimulation) and the adjustment, I really had some trouble breathing.  Seeing as that’s an essential activity, you can see the concern.

Don’t know what STIM is? Essentially, it is the elicitation of muscle contraction using electric impulses. The impulses are generated by a device and delivered through electrodes on the skin in direct proximity to the muscles to be stimulated mimicking the action potentials coming from the central nervous system, causing the muscles to contract. See, the trouble with my muscles is that they are always contracted, so contracting the muscles more and in new (not so fun) ways can be problematic.  This is what happened to me. All of the muscles in my chest and abdomen decided to stay contracted at once, which let me tell you is fun, fun, fun!

It started with the intercostal muscles. The intercostal muscles are several groups of muscles that run between the ribs, and help form and move the chest wall. The intercostal muscles are mainly involved in the mechanical aspect of breathing. These muscles help expand and shrink the size of the chest cavity when you breathe. Both the external and internal muscles are innervated by the intercostal nerves, which in my case are causing the trouble.

Next up was my diaphragm. Innervated by the phrenic nerve, the diaphragm also functions in breathing, so you can imagine my dilemma. The fun continues as the diaphragm participates in non-respiratory functions liking helping to expel vomit, feces, and urine from the body and by preventing acid reflux.

What can be done to relieve these issues? Not much actually. I guess I could have taken muscle relaxers, or some pain relievers, but medications just don’t work for me.  As such, I choose to do a stress cleanse to relax naturally.  I will share those tips with you now, so that you can see why I was away for a while.  

12. Unplug Your Tech Distractions

Detach from social media, blogs, and essentially all on-line activity for a full 24 hours; your friends, buddies, pins, whatever can wait one day. If the world ends, I’m sure your local news station will cover it.  Also disconnect your phone except for real person-to-person calls.  You can even set cellphone-free times where you put your phone away, or turn it completely off.  This tip can be really, really hard, but it can be totally worth the benefits.

13. Just Breathe

We all know that stress isn't just in your mind; it can take a toll on your body too. Focus on the key parts of the body (stomach, chest or shoulders) that are most affected by stress and adopt a relaxed breathing pattern. This breathing pattern helps to calm your nervous system almost immediately.  Start by breathing into your belly and inhale deeply. Breathe in.  Breathe out.  Repeat as necessary.  For your chest and shoulders, you can do roughly the same thing. Place your hands on your chest and inhale deeply. While your chest expands, keep your stomach flat.  Next, put your arms above your sternum and as you inhale, you’ll feel your shoulders go up and down. After a few minutes, the tension should dissipate. 

14. Aromatherapy

Combine rosemary and lime, lavender and orange, or whatever you like with water in a bowl or mug. Then, head to the shower or bath and place your concoction on a shelf near your head. The aromas along with the steam from the hot water will help you relax. Don’t have time for a nighttime shower or bath?  You can still enjoy the benefits of aromatherapy by putting the brew on the bedside table as you’re getting ready for bed, or put you mixture in a spray bottle to mist your sheets. Not a DIY person? Aromatherapies can be bought in most retail stores. 

Keep Calm and Eat At Home

Eleven down, 29 more to go! Today’s tip does involve food. At the beginning of the year, I started doing better with this particular tip, but lately I've failed at keeping this diet regime. The super busy and non-patient will probably relate.

11. Eat at home. Meals eaten away from home have an average of 134 more calories. More often than not, when we are in a hurry, we reach for convenience items like fast-food and take-away for our meal options. Not only does this aid in expanding our waistlines, but has the opposite effect on our wallets. Just this week, I ate out on Monday night (Burger King before my night chemistry lab), Wednesday afternoon (Chick-Fil-A after a late afternoon appointment), Thursday night (dinner at Chuy’s), Friday night (game night pot luck), and Saturday morning (breakfast at Cracker Barrel). Over all, I spent about $43.00 and when I weighed, I had gained 2 pounds. Now, that may not seem like much to some, but for strugglers like me in both weight loss and money gain, that is a bit too much!! The take home message—cooking/eating at home can not only save your waistline, but your budget bottom line.   

Exercise report: I was so sore yesterday after my adjustment that I didn't have a proper gym workout, but I did manage to burn lots of calories by laughing and playing broad games with some friends.  Today, I also choose an alternative form of exercise by volunteering to pack dry meal mixes with my church Connect group. We had a great time packing boxes for the NICE foundation (http://nicefoundation.org/) and Kids Against Hunger (http://www.kidsagainsthunger.net/). By the end of our shift, our group of 10 members had packed 16 boxes and in total, the volunteers packed over 5000 meal packages.  We had a great time for a good cause and we able to incorporate lots of fitness moves like squats, lifts, and Russian twists J

No Rest for the Weight-Loss Minded

Today’s tip is one that I struggle with the most. There are times I could sleep all day, then other times when I can’t sleep for days.  If you have similar issues, then this may be one factor that is halting your weight loss progress.

10. Sleep it off.  If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home as you are too tired to cook. When you finally find yourself back in your bed, you are too wound up to sleep. This is a vicious cycle.

Why is this you may ask? “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods,” says Susan Zafarlotfi, PhD (clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey).  These comfort action can ultimately result in unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

But what exactly are we saying?  “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD (clinical director of the sleep division for Arrowhead Health in Glendale, Arizona). A grown adult needs about 7.5 hours of quality sleep per night. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

http://www.sixstepstosleep.com/sleep-and-weight-loss/

Can’t wind down after working all day? Here are some tips from the experts to start.

1. Avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep at night.

2.  Watch what you eat before bedtime—no heavy, rich meals before bed. 

3. Evaluate your sleeping patterns with a sleep specialist. If you think you may have a sleeping condition, ask an expert and take part in a sleep study. 

Fidget Gidget

If you are like me and can’t seem to sit still without moving your hands or legs, then today’s tip will be just right for you.

9. Fidget more.  Fidget is defined as the following:

1. To behave or move nervously or restlessly.

2. To play or fuss; fiddle

Studies show that fidgety types burn significantly more calories than their stationary peers. Researchers at Queen’s University in Kingston, Ontario, recruited a group of healthy but sedentary and overweight adult men and women and equipped them with a device that would record all of the steps they took over the course of a day, along with most of their other movements. What the researchers found was that the men and women averaged about five hours of movement of any kind during a typical day, and most of it was extremely light activity.

Only very rarely did any of the volunteers speed up enough to bump their incidental activity level into the moderate range. Current fitness guidelines advise us to do at least 30 minutes of moderate physical activity on most days of the week.  Not a single one of the volunteers met those guidelines, but those who moved the most did have significantly higher cardio-respiratory fitness than those who moved the least.  

Long story short--this study found some benefits from fidgeting and unplanned movement. Moreover, in a 2008 study, researchers tracked the daily movements of lean and obese women and found that the leaner group more frequently fidgeted, stood up and walked around.

Can’t meet the daily guidelines either? Then go ahead and fidget!

http://www.michaelhomnick.com/2011/05/15/fruitful-fidgeting/

Exercise report: Hit the weights and treadmill at the gym today for about 45 minutes. I plan on Sweatin’ again after lunch.  My goal is you do at least 2 hours of planned physical activity a day and hopefully accumulate some incidental activity as well J We shall see how that goes. 

Walk Like An Egyptian

This next tip has really helped me a lot, so I hope it will be helpful to you as well.

8. Walk two minutes out of every 30. Short walking breaks add up to weight loss. This is really good if you have a sedentary job like I do. I try to get up at least every 30 minutes for a short walk, a quick stretch, or a few jumping jacks. If you can fit in any exercise any time of day that has to be better than nothing. Your back and booty will also thank you as you give them a break from sitting! Moreover, the exercise accumulates, so you still receive the benefits of longer bouts of activity.

Exercise report: I forgot to update yesterday, so you get 2 reports today. So, I was feeling under motivated to work out, when I just happened upon TLC’s My 600lb Life. Needless to say, I got up and walked for an hour. Today, I played Wii Tennis, Bowling and Baseball for 45 minutes. 

It may not seem like a lot, but my arms are definitely feeling it. I’m going to the chiropractor tomorrow, so hopefully, I will be allowed more strenuous activity afterwards. Fingers crossed. I kind of miss the gym L

Like A Virgin

I will admit this tip doesn't apply to me as I don’t consume alcohol of any variety, but I know many who do, so I thought I would share some knowledge.

7. Be a virgin. Alcoholic beverages are some of the emptiest calories out there.  While researching this topic, I found a great article by Charles Stuart Platkin, a nutrition and public health advocate and founder of www.DietDetective.com that explains it all so well.  Simply having one beer a night adds more than 1,000 calories per week, or an extra 15 pounds per year.  Even a couple of glasses of wine over the course of a meal can easily add as many as 400 calories.  The culprit is the alcohol. So, the lower the alcohol content, the lower the number of calories. Think of it this way, there are 7 calories per gram of alcohol, compared with 4 calories per gram of either carbohydrates or protein, and 9 calories per gram of fat. 

Moreover, alcohol as we know impairs good judgment, which means you may eat and drink more than you normally would. Additionally, alcohol can cause your blood sugar level to drop more rapidly, which can stimulate your appetite and disrupt your ability to tell when you've had enough to eat. This effect can cause fatigue, draining your energy level, and may also interfere with the absorption of certain vitamins and minerals.

I understand that when you are going out, choosing a healthy alcoholic drink can be a difficult task, especially if you don’t know what it is made of.  As such, I found a few options of low calorie alcoholic drinks that you can choose if you want to drink healthier. From light beers, low calorie wine, and spirits (like rum and diet Coke, 64 calories per ounce!), a drinker with any taste can choose a healthier, lower calorie drink that will fit their daily calorie allotment. These drinks typically have lower carbohydrate content or lower alcoholic content, but are still delicious. Researching before you go can help you make informed decisions throughout the night! Also try out the newest line of “Skinny” beverages if you can find them. 

Take Care of Your Teeth

Day #6

6. Brush and floss.  Particularly after you eat a meal as you will be less tempted to snack.  Who wants to ruin their minty-fresh breath after all that time and trouble? Moreover, one of the most important things you can do is to brush and floss your teeth each day as most mouth woes are caused by plaque, the gross layer of bacteria, bits of food and other organic matter that forms on your teeth (www.colgate.com). 

Nasty Critters :)

Brushing removes plaque from the large surfaces of the teeth and from just under the gums. Flossing removes plaque from between your teeth.  You can have too much of a good thing though, so brush no more than three times a day because brushing too often can damage your gums. As for flossing, most dentists recommend flossing at least once a day. If you tend to get food trapped between teeth, you can floss more often. Also, don't skimp on the floss. Use as much floss as you need to clean both sides of every tooth with a fresh section. In fact, you may need to floss one tooth several times (using fresh sections of floss) to remove all the food. Some professionals think that reusing sections of floss may move bacteria from one tooth to another.

Exercise report: Going for a 1 hour walk before class tonight, and then hitting the weights after.  Hopefully, I won’t be too exhausted from grading mid-term exams :)

Confessions of a Carb Addict

Looks delicious doesn't it? Well, today’s tip doesn't sit well with carb addicts like me, but I must confess that this does work and can be a great booster when once reaches a plateau.

5. Cut the flour. The short-term elimination of floury foods like white bread, pastries, processed carbohydrates, etc.  can efficiently kick-start your weight loss plan, or as I said before, help you over plateaus you may encounter.

Exercise report: Long leisure walk today while shopping. The best way to work out and enjoy the spoils of one’s efforts!

Old School Workout, New Tip

Old School Workout, New Tip

Today, I kicked it (literally) old-school and did 1 hour of Sweatin’ to the Oldies with Richard Simmons and the Gang. 

I remembered loving to “sweat” with my mom as a child and let me tell you, I got a good workout today as I did back “in the day”.  Moreover, as a treat, I watched the entire Season 1 of Robin Hood (2006, BBC) and thoroughly enjoyed gazing at my latest fan girl crush, Richard Armitage!

A few images for your pleasure (and mine)!

Now, without further ado (and I want to start Season 2), Day #4 Tip:

4. Not so sweet secrets.  Everyone knows sugar consumption unchecked isn't healthy, but when you start reading labels, you find it in unexpected places, like pasta sauce and frozen entrees. Being aware of and cutting the sugar in your diet will mean healthier meals overall.

Day 3 of 40: Time for a Nap

This image says so much, I thought it was worth sharing. 

Well, it’s Day 3 of 40. So, far, my body and brain haven’t been getting along, but nevertheless, I was able to hit the treadmill and free weights today before my back gave out.

I also thought more about Day 1’s tips and found some great recipes to try out for those who don’t like drinking plain water. I can’t wait to go grocery shopping!

Flavored Waters (compiled from various sources)

1. All Citrus Flavored Water -- Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar, press and twist with a muddler or the handle of a wooden spoon. Press enough to release some of the juices, but don't pulverize the fruit into pieces. Fill the jar with ice. Pour in water to the top. Stir it with the handle of a wooden spoon or a chopstick. Put a lid on it, put it in the fridge, and chill.

2. Raspberry Lime Flavored Water -- Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add raspberries. Press and twist with a muddler to release some of the juices (don't pulverize the fruit). Fill the jar with ice, and then add water to the top. Stir, cover, and refrigerate.

3. Cinnamon Apple Flavored Water—Slice 1 apple of your choice (thinly). Drop apple slices in the bottom of the pitcher (save a few to drop in your glass later) and then the cinnamon stick.  Cover with ice about 1/2 way through then with water. Place in the fridge for 1 hour before serving. Re-fill water 3-4 times before replacing apples and cinnamon.

With all these recipes, you can drink the water right away, but the flavor intensifies if it's made an hour or two ahead. It's even better the next day. 24 hours later straight from the fridge, the ice still hasn't melted completely in mine. The ice at the top serves as a sieve so that you can pour the flavored water without getting fruit bits in your glass.

Now, for Day 3’s tip.

3. Diet two days a week. If you can't stick to a program all the time, try slashing your calories by half two days a week and then eating normally the other days. One study suggests this offers protection from breast cancer as well as assistance with weight loss. In order to find out how many you should consume in general, try using an online basal metabolic rate calculator. Basal metabolic rate or BMR is the amount of energy expended daily by humans at rest i.e. the release and using of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin. As such, you use energy no matter what you're doing, even when sleeping.  A good site for this calculator is http://www.bmi-calculator.net/bmr-calculator/, or you can do it the old fashion way. 

For example, my BMR is 2038.2, the number of calories I'd burn if I stayed in bed all day.  Calculate yours and the answer might just surprise you!

Getting Back on the Wagon

If you are getting back on the wagon, you might as well have a great red one and a cuddly companion.

Okay, so one day into the Lent Season, and I've already failed miserably. Yesterday I didn't work out one bit (major pain day) and I didn't blog any tips or tricks. Today is a day for getting back on the wagon, so I fully intend to hit the gym (shortly after finishing this post) and of course, blogging 2 tips.  The original inspiration for the second challenge came from an article I read entitled “50 Ways to Lose 10 Pounds” by Joy Manning.  Some of the tips and tricks I really liked, so I thought I would share them.

1. Water, water, everywhere.

Research shows that persons who guzzle plenty of water lose more weight than those who don't. I also had a friend who drank nothing but water while trying to lose weight and she was able to lose over 70 pounds! Pretty good results for something so basic. It’s also pretty economical too J

2. Halve at it.

Divide your normal portion by two and save the rest for later. You are likely to feel full on less food than you think. I've tried to get into the habit of doing this all the time, but especially when I dine out. The portion size at most restaurants is so massive, that it’s almost a necessity to get a to-go box even before you order. I also like the idea of cooking once and eating twice, so this tip is just right for singles like me!

A Goal Reached! Well, Half-Reached.

Well, it’s been a long, hectic, crazy time since I last updated this blog. During that time, I've moved into and renovated a new condo and been desperately searching for post-doctoral opportunities. I've also been teaching my chemistry class, tutoring, and participating in clinical research trials (which have been very educational).

What I haven’t been doing much of is working out (I finished my contract with my trainer and lack the funds to continue), socializing (no rest for the working poor), or taking needed medication (no job + no health insurance = no medicine). Many of you may or may not recall previous blog reports about my fibromyalgia and thyroid problems; those issues require medication. Instead, I took the view to “heal thyself” and pledged to lose 31 pounds by my 31^st birthday. I wasn't able to weigh myself before now as with the move, I was without a scale and honestly, who wants to weigh at the gym where everyone and their brother/sister can see how much you weigh? Anyway, I was gifted a scale recently, so I can now report that while I didn't reach my intended goal of 31 pounds, I did lose 15 pounds!

I’m still working daily to lose the weight and have made a new pledge for Lent. My latest goal is to work out every day from Ash Wednesday until Easter Sunday.  Now, I’m Baptist, so Lent is relatively foreign to me. What I've learned regarding Lent came mostly from my college roommate, Stacey, and the Internet. If you aren't familiar with the Lent season, here is a short summary of what I know. 

Lent is an observance of many Christian denominations, lasting for a period of approximately six weeks leading up to Easter Sunday.  The traditional purpose of Lent is the preparation of the believer and is heightened in the annual commemoration of Holy Week (the events of the Passion of Christ on Good Friday, which then culminates in the celebration on Easter Sunday of the Resurrection of Jesus Christ). During the Lent Season, many commit to fasting or giving up certain types of luxuries; my roommate used to give up just about everything! Instead, I choose to DO something instead of FASTING as that is a harder commitment for me.  Besides, many reports indicate that a habit is formed in 30 days or less, so hopefully, by the end of 40 days, I should be a work out addict!

I’m also going to post a new tip or trick for weight loss for each of the 40 days. Given my track record for updates, that will be a challenge too!

Here’s to FAT TUESDAY—my last lazy day!

See you again soon J