tag:blogger.com,1999:blog-40771935166168270762024-02-19T11:59:29.814-08:00Health EscapadesBecause Health Is An AdventureTherese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-4077193516616827076.post-8441068028831995892015-03-14T10:56:00.000-07:002015-03-14T10:56:31.391-07:00Conquer A 30 Day Yoga Challenge
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<b><br /></b></div>
<div class="MsoNormal">
For runners there are races. In competitive sports there are
playoffs. But what about the world of yoga? I would argue that the yogis’ equivalent
is the 30 days yoga challenge.</div>
<div class="MsoNormal">
<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
This past month I completed this feat of 30 consecutive days
of yoga classes. I had heard several people reference the 30 days yoga
challenge on my Facebook, and while I do yoga regularly, the idea of committing
to doing it every single day seemed daunting. I never thought I would be able
to do it; with time commitments, or just being too tired or sore from yoga or
my other workouts the day before. But last month I decided to give it my best
effort. I made the commitment and harnessed my willpower. One week turned into
2 weeks, 2 into 3, and before I knew it I had completed 30 days. It was an
amazing, inspiring experience.<span style="mso-spacerun: yes;"> </span>Some days
were really tough, but I’m glad I made the commitment and stuck to it!<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
So why should you do it? For starters, it gives us yogis a
tangible goal and challenge to work towards beyond our regular practice. It’s a
challenge that you have to put time and energy into, which brings with it a
great sense of accomplishment and empowerment. I find setting goals and
completing them spills over into other areas of life because it give me
confidence that I can do other difficult or intimidating things as well. But
beyond this sense of accomplishment, the wonderful thing about yoga is the
subtle shifts that come along with having a daily mind body practice.<span style="mso-spacerun: yes;"> </span>You are bound to notice shifts in your
energy, your mood, your awareness and being in-tune with your body. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I hope you consider doing the 30 day yoga challenge and here
are some of my tips for completing it:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Don’t be Afraid to Do
It Alone<o:p></o:p></b></div>
<div class="MsoNormal">
I had the misconception that I was supposed to do a 30 day
challenge in conjunction with a certain studio or group.<span style="mso-spacerun: yes;"> </span>While I think this is great if you have a
good community you want to do it, it’s absolutely not necessary.<span style="mso-spacerun: yes;"> </span>I just did it on my own as a personal
practice and that worked out wonderfully for me.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Schedule Your Yoga
Practices Out For the Week <o:p></o:p></b></div>
<div class="MsoNormal">
At the beginning of each week, plan out all the yoga classes
for the next week that you plan to attend and block off those times in your schedule.<span style="mso-spacerun: yes;"> </span>That way you aren’t scrambling last minute to
try and fit in some yoga. You have a plan and have committed to it, which makes
it easier to stick with it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Modify In Class</b> <o:p></o:p></div>
<div class="MsoNormal">
30 days in a row means some days you will be sore, you will
be tired.<span style="mso-spacerun: yes;"> </span>Honor your body and take breaks
on the mat. <span style="mso-spacerun: yes;"> </span>Many days it’s a challenge in
itself just showing up each day and being present, and trying your best.<span style="mso-spacerun: yes;"> </span>But it’s not about doing each pose perfectly
and or in the most difficult variation.<span style="mso-spacerun: yes;"> </span>As
the saying goes, “it’s a yoga practice, not a yoga perfect”. Sometimes the
hardest part is listening to your body and easing off, if that’s what it calls
for. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Take Hydration to the
Next Level</b><o:p></o:p></div>
<div class="MsoNormal">
Staying hydrated is important in any situation but this is especially
true with new fitness routines and yoga, which tends to be detoxifying for the
body.<span style="mso-spacerun: yes;"> </span>Instead of drinking just plain
water, amp it up to truly get your electrolytes back in balance. Add a dash of
salt, a lemon or other fruit wedge, or add a sprig of your favorite herb and
some stevia for even more fun!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Have a Back Up Yoga Plan<o:p></o:p></b></div>
<div class="MsoNormal">
For me personally, I prefer to be lead in a yoga class outside
of my home, but sometimes with life it was hard to match up your schedule with
a class. <span style="mso-spacerun: yes;"> </span>I had a Seane Corn class
downloaded and ready on my laptop and did a guided practice with her one day. That
way I was prepared and didn’t fall off the ship even though I couldn’t get to a
live class. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Think About Diet
Shifts<o:p></o:p></b></div>
<div class="MsoNormal">
As you start to dedicate more time to your mind and body connection
and paying attention to your body, notice how your diet effects how you feel.
Are there little shifts that you should start to make to feel even better, such
as more vegetables, or less sugar, or more healthy protein or fat sources?<span style="mso-spacerun: yes;"> </span>Use your daily time practicing yoga to get in
touch with you body and really explore what it may need.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Good luck and let me know how the 30 day challenge goes for
you!<o:p></o:p></div>
<!--EndFragment-->Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-91826017848959899192015-03-05T09:12:00.000-08:002015-03-05T09:12:33.288-08:00Why We Should All Be Exfoliating
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Our skin is the
largest organ on our body.<span style="mso-spacerun: yes;"> </span>Perhaps you
don’t even give it much thought or credit on a day-to-day basis, but it’s
constantly doing some pretty amazing things for us.<span style="mso-spacerun: yes;"> </span><span style="color: #262626; mso-bidi-font-family: Arial;">According to the American Academy of Dermatology, <span style="mso-bidi-font-weight: bold;">your skin sheds about 30,000 to 40,000 dead
skin cells everyday, even though you do not see it happening.</span> <span style="mso-bidi-font-weight: bold;">Your skin sheds a layer of these dead cells
every 24 hours and renews itself about every 28 days. Your skin protects your
inside organs while keeping infections out and prevents you from getting sick.</span>
<o:p></o:p></span></div>
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So the least we can do is take good care of it.<span style="mso-spacerun: yes;"> </span>One great way to do that is to exfoliate.
This is basically helping the body along with its natural function of replacing
old skin cells with new ones.<span style="mso-spacerun: yes;"> </span>Here are
some reasons why exfoliating is a great idea.<o:p></o:p></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Exfoliating can
result in:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">Smoother,
softer skin</i>. One reason for this is that moisturizers and lotions are
absorbed better <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">Improved
looking skin</i>. It removes any dull skin and dead skin cells from the top
layer of your epidermis. <span style="color: #262626; mso-bidi-font-family: Arial;">By
removing these dead cells, exfoliation can help keep pores from becoming
clogged and leave skin with a refreshed and clean feeling. What's the benefit
to clean and clear pores? Clogged pores can result in blackheads and acne. Additionally,
when pores are clogged, they appear larger. You can help diminish their
appearance by keeping them clog-free.</span><o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">Improved
health of your skin</i>. It speeds up the skin renewal process. This may help reduce
fine lines and wrinkles and even discoloration of skin.<o:p></o:p></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Additionally it’s a
great idea because:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">It’s Easy</i>!
Just buy an exfoliating brush or scrubber to have on hand in the bathroom or
shower. <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">They do it
at Spas</i>.<span style="mso-spacerun: yes;"> </span>Why not treat yourself to a
little self-care and pampering in the comfort of your own home?<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">It has
been done for centuries</i>.<span style="mso-spacerun: yes;"> </span>This is
another health practice that has stood the test of time. <span style="mso-spacerun: yes;"> </span>Exfoliation practices can be traced back to
the ancient Egyptian times, and across many different cultures from ancient
roman baths to Turkish hammans. <o:p></o:p></div>
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Just remember not to overdo it.<span style="mso-spacerun: yes;"> </span>A couple times a week is ideal. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></div>
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<!--EndFragment-->Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-45198010909887491272015-02-24T09:10:00.002-08:002015-02-24T09:13:21.079-08:00What We Can Learn About Health From Nicaraguan Living<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #333333; font-family: ProximaNovaCondensed, 'Arial Narrow', Arial, sans-serif;"><span class="Apple-style-span" style="line-height: 38px;">As originally posted on YWCA of Minneapolis website: </span></span><span class="Apple-style-span" style="font-weight: bold;"><a href="https://www.ywcampls.org/our_voices/2014/10/02/372/nicaragua_trip_reveals_healthy_lessons_for_strong_fast_fit" target="_blank">https://www.ywcampls.org/our_voices/2014/10/02/372/nicaragua_trip_reveals_healthy_lessons_for_strong_fast_fit</a> </span></span><br />
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Nicaragua Trip Reveals Healthy Lessons for Strong Fast Fit</h1>
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posted on <span class="date" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Thu, Oct 2 2014 9:53 am</span> by <span class="author" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Therese Genis, Latino Strong Fast Fit Program Coordinator</span></div>
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I recently spent two-and-a-half weeks in a whole different world -- at least, that was what it felt like in Nicaragua. I was out of my comfort zone more times than I can count: bathing with a bucket, riding in a tiny airplane, dealing with giant spiders, sleeping in the pitch dark, walking alone through the jungle, and riding in speed boats over 20-foot ocean waves.</div>
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Overall, it was an amazing learning experience and adventure. My trip took me to three places that showed a wide spectrum of Nicaraguan life. For the first week, I stayed in a rural community in northwestern Nicaragua, near El Lagartillo. This community is so small, consisting of 35 families, that it's not on a map. Then I spent some time in a bigger city called Matagalpa, which is surrounded by beautiful mountains and land where they cultivate coffee. Finally, I went to Little Corn Island off the Atlantic coast of Nicaragua, where I spent time on a family farm in a tropical paradise. Since public health is one of my favorite topics, both professionally and personally, I made a point to spend a lot of time trying to learn about the state of health in these areas and learning about their most important health issues and best health practices.</div>
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I went into this trip hoping I could help to share my knowledge about preventing obesity and encouraging physical activity, especially in Latino youth. However, I didn't see a single overweight child while I was in these areas of Nicaragua. I was impressed, to say the least. I wasn't sure what to expect, since I know Mexico has recently passed the United States for highest obesity rates<sup>1</sup>, but that apparently hasn't happened in Nicaragua yet. So I observed how they live their lives, and looked for what practices I could teach back home about healthy living. I understand that life here in Minnesota is very different and involves many complex components, and it's not possible in most cases to live the way that they do in Nicaragua. However, here are some simple things we can do here to be healthier and raise healthier youth.</div>
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<strong>Eat less processed food. </strong>This may seem like a no-brainer, but it was apparent while in Nicaragua that it makes a difference. In the more rural areas where they had less access to packaged and processed food, everyone was lean. They don't worry about calories or how much fat is in everything, but are just eating whole foods without all the added sugars and chemicals. Once I got to the city where there was more of these things being sold in all the corner shops, there was more adult obesity. If it comes in a wrapper, package, can or bottle, it's not the best choice. Whole foods are better for you and your kids. Think banana versus granola bar, trail mix of dried fruit and nuts instead of chips, beans instead of mac and cheese from a box, eggs instead of sugary cereal. Cook more meals with whole food ingredients! </div>
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<strong>Unplug. </strong>American kids spend an average of seven hours in front of a screen every day<sup>2</sup>. In the first community I was at, there was no internet. The teens were talking to each other and their parents, not burying their faces in a cell phone or computer. Many American parents don't limit their kids' use of them. To make this work, parents might start small, with electronics-free Sundays, no electronics after 7:00 pm, or for only an hour per day. There may be complaints, but trust me -- in the end, it will benefit them. They will get used to thinking out of the box and thinking of other activities to do -- maybe even things that are active! There has even been some research that claims that less social media use is linked to more satisfying relationships and improved interpersonal communication skills<sup>3</sup>.</div>
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<strong>Get closer to nature. </strong>Kids inherently like being in nature. Nurture this in them. Teach them to appreciate and respect it; then being active will come naturally as you start spending more time outside. Get creative, whether that means playing some pickup sports with friends, gardening, exploring or walking or biking to your next destination. Take them to the park, and ride or walk around the block with them. Spending time in nature has been linked to all types of benefits, from increased immunity<sup>4</sup>, to improved physical and mental health<sup>5</sup>.</div>
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<strong>Put family first. </strong>Nicaraguan, and Latino culture in general, put great emphasis on family. People that have strong familial ties and relationships live longer and have a higher quality of life. Spend time together and build up that communication and relationship with your children. Families who eat dinner together have lower obesity rates<sup>6</sup>. Eat your meals together, get active together -- and come to the YWCA and work out as a family!</div>
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Not to say that life is easy or better in Nicaragua, because there are many issues that they have to deal with that we don't in relation to access to education, healthcare and hygiene. Nonetheless, it's always surprising to see how little we actually need to be happy and healthy. So while I am very glad to be back home with the luxury of a shower, my comfortable bed, and the internet at my fingertips, I can also carry these messages of health with me and start trying to incorporate little changes like the ones listed above, and I hope you can too.</div>
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<sup>1 </sup>CBS News, <a href="http://www.cbsnews.com/news/mexico-takes-title-of-most-obese-from-america/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e76133; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline; vertical-align: baseline;" target="_blank">http://www.cbsnews.com/news/mexico-takes-title-of-most-obese-from-america/</a>, 2013.</div>
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<sup>2 </sup>Rideout, Victoria J., Foehr, Ulla G., and Roberts, Donald F. <em>Generation M2: Media in the Lives of 8- to 18-Year-Olds.</em> Rep. Menlo Park: Henry J. Kaiser Family Foundation, 2010.</div>
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<sup>3 </sup><a href="http://www.news.com.au/lifestyle/relationships/is-facebook-killing-your-relationship-yes-says-a-new-study/story-fnet09y4-1226618049021" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e76133; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline; vertical-align: baseline;" target="_blank">http://www.news.com.au/lifestyle/relationships/is-facebook-killing-your-relationship-yes-says-a-new-study/story-fnet09y4-1226618049021</a></div>
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<sup>4</sup><a href="http://www.nytimes.com/2010/07/06/health/06real.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e76133; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline; vertical-align: baseline;" target="_blank">http://www.nytimes.com/2010/07/06/health/06real.html</a></div>
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<sup>5 </sup><a href="http://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e76133; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: underline; vertical-align: baseline;" target="_blank">http://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you</a></div>
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<sup>6 </sup>Wansink, B. and van Kleef, E. (2014), Dinner rituals that correlate with child and adult BMI. Obesity, 22: E91–E95. doi: 10.1002/oby.20629</div>
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Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-8357314730347393322014-04-13T12:38:00.001-07:002014-04-13T13:09:11.427-07:00Steel Cut Oats With Butternut Squash<br />
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<span style="font-size: 14.0pt;">A Warming and Healthy Breakfast For a Cool Day<o:p></o:p></span></div>
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I love butternut squash – it’s delicious and full of vitamin
A, so I have been experimenting with using it this winter in recipes such as
soup and this one. Here is my yummy breakfast recipe with butternut squash. Enjoy!<o:p></o:p></div>
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1 Cup Steel Cut Oats<o:p></o:p></div>
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½ Cup Peeled and Diced Butternut Squash<o:p></o:p></div>
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4½ Cups of Water<o:p></o:p></div>
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Sliced Almonds<o:p></o:p></div>
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Sweetener (Such as Stevia or Maple Syrup)<o:p></o:p></div>
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Almond Milk<o:p></o:p></div>
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Cinnamon <o:p></o:p></div>
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Nutmeg<o:p></o:p></div>
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<br /></div>
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Put butternut squash and steel cut oats in water and bring
to a boil – let simmer for 40 minutes, stirring occasionally.<span style="mso-spacerun: yes;"> </span>(Or, I prefer to prepare the night before so
it’s faster in the morning: Boil butternut squash and steel cut oats for 20
minutes. Let sit overnight in the refrigerator. Heat some up for breakfast the
next morning). Stir in stevia or maple syrup to taste. Add almond milk. Top
with sliced almonds and sprinkle with cinnamon and nutmeg. Eat up!<o:p></o:p></div>
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Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-61774885345009721422014-04-09T17:45:00.000-07:002014-04-10T20:16:08.140-07:00Sleep Hygiene Tips to Get You Better Rest<!--[if gte mso 9]><xml>
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Most of us have trouble sleeping at some point (well there
are those few people we know who always sleep like a rock – they may never understand
how incredibly lucky they are – am I right?).<span style="mso-spacerun: yes;">
</span>But for the majority of people at least, from time to time trouble sleeping
can be a huge problem! It can mess with your mood and health and sometimes just
render us useless if it was a really bad night.<span style="mso-spacerun: yes;">
</span>Whether it’s having trouble falling asleep, or waking up in the middle of
the night or a combination of both, there are some things that you can do to
help get quality sleep.<span style="mso-spacerun: yes;"> </span>These practices
are what is know as sleep hygiene. I have been looking into it per my doctor’s
suggestions when I mentioned poor sleep, and here are some of the best tips I came
across:</div>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Keep A Regular Schedule<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Exercise</b>
- We should all be exercising regularly, but did you know for sleep hygiene it’s
better to do vigorous exercising during the day? Avoid working out during the
night, or if you do evening workouts, go for something more relaxing such as
yoga<o:p></o:p></div>
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</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Use Your
Bed Only For Sleep</b> <b style="mso-bidi-font-weight: normal;">and Sex/Intimacy</b>
– I admit, I am guilty of watching TV shows on my laptop in bed. These other
types of activities condition your brain to associate your bed with things
other than sleep which can disturb your sleep <o:p></o:p></div>
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</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Pay
Attention to Diet </b>in relation to sleep - Don’t eat big meals right before
bed. This doesn’t mean it’s necessary to go to bed hungry but go for a healthy
snack instead of a large meal if you know you are heading to bed soon. Skip
protein for this snack – instead healthy carbs or dairy are shown to help bring
on sleep better. Also notice how diet changes in general affect your sleep
patterns, sometimes changes in diet can cause troubled sleep while you’re
getting used to them. Avoid caffeine later in the day – that includes chocolate
if you are very sensitive.<span style="mso-spacerun: yes;"> </span>Don’t eat
spicy food if you are very sensitive. Experiment with what works best for your
body but think – if it’s hard to digest it may keep me up.<span style="mso-spacerun: yes;"> </span>I’m talking greasy food, cheese, protein etc.
Try kefir, which is healthy and naturally has tryptophan an essential amino
acid that helps serotonin production and therefore may help with sleep.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Have A
Relaxing Bedtime Routine</b> - Having time to unwind is extremely important –
schedule it into your evenings. What will be your nightly routine; Relaxation?
Meditation? Bedtime tea? Stretching? Warm bath?<span style="mso-spacerun: yes;">
</span>This routine is especially important if you are dealing with psychological
stressors.<span style="mso-spacerun: yes;"> </span>You can’t have just gotten
into a big argument, just turned off a dramatic TV show, or just finished a stressful
work project and expect your mind to immediately shut off. It needs time to
unwind and move away from all the hustle and bustle of the day. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Exposure
to Natural Light - </b>This helps regulate a healthy sleep/wake cycle in your
body.<span style="mso-spacerun: yes;"> </span>I know this can be hard for some
of us in the winter in cold areas (aka Minnesota), but just do your best. Open
your window curtains to let as much light in as you can during the day and if
the temp is bearable outside consider taking a 10 minute stroll during your
work break. One cross sectional study from 2011 found that workers
under-exposed to natural light during the day had more sleep impairments and
wake disorders<sup>1</sup>.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Have The
Right Environment - </b>Take a critical look at your bedroom.<span style="mso-spacerun: yes;"> </span>Make sure it’s relaxing and comfortable; this includes the bed and temperature.<span style="mso-spacerun: yes;">
</span>Also remove all electronic gadgets from your room. We don’t need to be
sleeping with or by our phones or laptops for the most part. Electronics that
omit any light or signals can interfere with your body’s melatonin production.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;">Avoid Alcohol 3 Hours Before Bed </b>-<b style="mso-bidi-font-weight: normal;"> </b>Sorry to
bust your bubble, but the metabolism mechanisms that go into your body breaking
down alcohol often disrupt sleep (Daytime drinking anyone?).<span style="mso-spacerun: yes;"> </span>Even though alcohol may seem to help you fall
asleep initially; you might wake up a few hours later once it is being fully
metabolized. So maybe have your glass of wine before dinner instead of after or
at the beginning of your evening out.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Cheers to a sound and restful nights’ sleep.<o:p></o:p></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<sup>1 </sup><span style="font-size: 10.0pt; mso-bidi-font-family: Arial;">Leger, D., Bayon, V., Elbaz, M., Philip, P., Choudat, D. (2011) Underexposure
to light at work and its association to insomnia and sleepiness: A
cross-sectional study of 13296 workers of one transportation company. <i style="mso-bidi-font-style: normal;">Journal of Psychosomatic Research</i>, 70 (29-36).<o:p></o:p></span></div>
<!--EndFragment-->Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-64486580166380446312014-03-06T07:46:00.002-08:002014-03-06T12:08:21.275-08:00The Deal With Chia Seeds<!--[if gte mso 9]><xml>
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These days I consume chia seeds somewhat frequently and I
get a lot of: “What is that?” and “Why are you eating those?” <span style="mso-spacerun: yes;"> </span>So I thought I would inform everyone about
chia seeds. Here’s the deal - Chia seeds (yes that same plant used to make the
famous chia pets back in the day) are from the mint family and grow abundantly
in southern Mexico. They are little black seeds that should be soaked before
being eaten (at least 10 minutes).<span style="mso-spacerun: yes;"> </span>This
turns their exterior gelatinous.<span style="mso-spacerun: yes;"> </span>Besides
that they add a fun texture pop to drinks or dishes...they also have plenty of
beneficial factors for our health. Here are some<br />
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<li>Health Benefits of Chia Seeds:</li>
<li>Good source of omega 3 fatty acids</li>
<li>High in anti-oxidants</li>
<li>Provide fiber, magnesium, iron, calcium and zinc</li>
<li>Keep hunger at bay/appetite suppressant</li>
<li>Helps to clean the intestines as they travel
through them</li>
<li>May help to control insulin resistance and high
cholesterol<sup>1</sup></li>
<li>Good for getting our fitness on because they are
hydrophilic, so can help us stay hydrated for longer by absorbing water</li>
</ul>
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Chia seeds are easy to add to many dishes including teas,
kefir, smoothies or refreshing summer drinks such as a basil lemonade.<span style="mso-spacerun: yes;"> </span>Or check out my recipe for <a href="http://theresegenis.blogspot.com/2014/03/0-0-1-85-490-university-of-minnesota-4.html" target="_blank">chia seed pudding here!</a><o:p></o:p></div>
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<br /></div>
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<sup><span style="font-size: 10pt;">1</span></sup><span style="font-size: 10pt;">Chicco, A. G., D’Alessandro, M. E., Hien, G. J.,
Olivia, M. E. & Lombardo, Y. B.<span style="mso-spacerun: yes;"> </span>(2009).
<span style="mso-spacerun: yes;"> </span>Dietary chia seed (Salvia hispanica
L.) rich in </span><span style="color: black; font-size: 10pt; mso-bidi-font-family: "Times New Roman";">α-linolenic acid improves adiposity and normalizes hypertriacylglycerolaemia
and insulin resistance in dyslipaemic rats.</span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Lucida Grande"; font-size: 10pt; mso-bidi-font-family: "Lucida Grande";"> </span></b><i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt;">British Journal of Nutrition</span></i><span style="font-size: 10pt;">, 101, 41-50<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<!--EndFragment--><br />Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-81308006344481129482014-03-06T07:40:00.000-08:002014-03-06T07:59:13.334-08:00Chia Seed Pudding<!--[if gte mso 9]><xml>
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<br />
<span class="Apple-style-span" style="font-size: large; font-weight: normal;"><b style="mso-bidi-font-weight: normal;">1<sup>1/2</sup> cup
milk of choice</b></span><span class="Apple-style-span" style="font-size: large;"> (I prefer coconut milk or almond milk)</span><br />
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<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-size: large;">2 tablespoons chia
seeds<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-size: large;">1 tablespoon shredded
coconut<o:p></o:p></span></b></div>
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<span class="Apple-style-span" style="font-size: large;"><b style="mso-bidi-font-weight: normal;">½ cup frozen
blueberries</b> (also could use dried goji berries or any fresh fruit)<o:p></o:p></span></div>
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<br /></div>
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the let sit in the refrigerator overnight so it’s ready right away!<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: large;">Voilà! Easy healthy breakfast or snack served.<o:p></o:p></span><br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
*If you're wondering about <a href="http://theresegenis.blogspot.com/2014/03/the-deal-with-chia-seeds.html" target="_blank">chia seeds, look at my write up on them here.</a></div>
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<img src="webkit-fake-url://B43BF4B4-7696-4A4F-8465-5BAE61726282/application.pdf" />Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0tag:blogger.com,1999:blog-4077193516616827076.post-76225986987664476492014-02-16T07:59:00.005-08:002014-02-16T20:49:58.265-08:00Steaming It Up in the Name of Health<!--[if gte mso 9]><xml>
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<b><br /></b></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">As this exceptionally brutal Minnesota winter drags on this
week and seems to be never ending, I have taken to using my gym’s steam
room. Ahhhhhh . . . I love the
opportunity to warm up and relax in there. And as I feel what intuitively must
be positive health effects for my body, I started to wonder what the actual
known benefits are of steaming things up. So I did a little searching and this
is why you should join me in the steam room.</span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Increased Blood Flow
in the Body <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It increases blood flow, which can; alleviate stiff joints,
relax sore muscles, and sooth pain. In a research article in the Journal of
Physiological Anthropology they found that steam baths can be effective in aiding
with muscle recovery<sup>1</sup>.<span style="mso-spacerun: yes;"> </span>So get
in there after a tough workout or if you have a stiff neck/back after a long
day at the office. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">They Have Stood the
Test of Time – This is No Health Fad! <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Steam baths have been around for thousands of years. Most
major cultures around the world have used some form of steam baths throughout
time - the ancient Greeks and Romans, Mayans, Japanese and Islamic cultures
just to name a few. The oldest found sweat ritual structure was Celtic and
dates back to 1500 B.C.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Many indigenous cultures have acknowledged the sacred
benefits of it for years.<span style="mso-spacerun: yes;"> </span>An example
close to home would be that of many Native American tribes and their sweat
lodges.<span style="mso-spacerun: yes;"> </span>They say doing a traditional
sweat can be used to cleanse the spirit, heal and mediate and release negative
emotions.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Glowing Skin,
improved respiratory health and more . . .<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">There are plenty of other health benefit claims for steam
baths that haven’t been looked at in research yet such as; aids weight loss, improves
skin as it opens up pores and moisturizes it, improves respiratory health<b style="mso-bidi-font-weight: normal;">, </b>and fights off colds <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">But don’t take my word for it, get in the nearest steam bath
and do your own research on the benefits of using a steam room. At the least you will warm up and relax. What’s
there to lose? Trust me, it feels
ahhhhhh- mazing!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<sup><span style="font-size: 10.0pt;">1</span></sup><span style="font-size: 10.0pt;"> Lee, S., Ishibashi, S., Shimomura, Y., &
Katsuura, T. (2012). <i style="mso-bidi-font-style: normal;">Physiological
functions of the effects of the different bathing method on recovery from local
muscle fatigue</i>. Journal of Physiology Anthropology, <i style="mso-bidi-font-style: normal;">16; 31:26</i>. <o:p></o:p></span></div>
<!--EndFragment-->Therese Genishttp://www.blogger.com/profile/14019117435332111179noreply@blogger.com0