July 2009

Ask any woman what she needs more of and somewhere on that list — among things like time, extra hands, and sleep — will be energy.  Our lives are moving faster than ever, but many women feel like they don’t have the energy to keep up.

At SeattlePI.com, they’ve named three culprits that will drain your energy faster than anything:  a poor diet, lack of sleep, and stress — no surprises there.  We already know the cause,  now how do we deal with it?  Rather than reaching for quick fixes like sugary treats, caffeine, or energy drinks, try some of the natural remedies suggested by SeattlePI.com, including those listed below:

• Eat several light meals a day.  Maintaining blood sugar levels will prevent those sleepy slumps between meals.
• Front load with protein.  That starchy bagel won’t carry you through the morning, but a hard-boiled egg might.
• Drink plenty of water.  Even mild dehydration can wear you out.
• Exercise daily — even if it’s only for 20 or 30 minutes.  It’ll improve your energy during the day and help you sleep better at night.

Sugar in your diet will rob you of energy too, so when possible, reach for fresh fruits and veggies, lean meats, whole grains, beans, or legumes instead.

Shh — don’t tell the kids, but back-to-school is little more than a month away, even earlier for some.  Department stores are ready, stocking their shelves with glue sticks and notebooks for their big back-to-school sales.  But before you buy your kiddo a new backpack, consider what it will carry.

According to the New York Times Well blog, Consumer Reports recently spoke up on the issue of school backpacks.  Here’s what they had to say:

Children can suffer low-back pain, too, says Dr. Orly Avitzur, a board-certified neurologist and medical adviser to Consumer Reports. “A heavy backpack is a strong contributor to low-back pain in children,” Avitzur says, adding that carrying a heavy pack for long periods of time, carrying it on one shoulder instead of two, and climbing stairs while lugging a heavy load can exacerbate the problem. Girls and shorter children are more likely to have back pain from backpacks, due to their smaller stature, so it’s important to find one that fits well.

The AAP recommends that kids carry no more than 20 percent of their weight in books, while Consumer Reports kept their limit closer to 10 percent.  Though parents don’t always have control over a child’s homework, they can keep an eye on the daily load and speak up if they feel that too many books are coming home each night.

For more tips on how to help your child or teen use a backpack without back pain, check out these tips at Spine Health.

Photo credit:  sxc.hu

Reusable bags have finally hit the mainstream — most supermarkets have inexpensive versions available for $2 or less, and those who want something a little more stylish can find what they’re looking for online.

Yet visit any grocery store, and you’ll still find cart after cart full of those wasteful plastic bags going out the door.  Know someone who still needs convincing how this very simple step can save crucial resources?  Then tell them this:

1. Producing reusable bags requires petroleum, and therefore our reliance on foreign suppliers.
2. Thousands (hundreds of thousands) of marine animals die each year either eating or getting tangled in plastic bags that have found their way to waterways.  Turtles think they’re jellyfish and snap them up.
3. Plastic bags take a thousand years to degrade.
4. Paper or plastic?  Neither!  Fourteen trees are cut down every year to make paper bags.
5. Quit now, and you could save 22,000 bags from entering your local landfill.

Reusable bags, on the other hand, are cute, stylish, fun, and don’t clutter up your kitchen cupboards (when you save them) or your local landfill (when you don’t).

Still not convinced?  Here are 25 reasons to go reusable.

Photo by tiger_lyllie on Flickr.

They say that a healthy lifestyle isn’t just a matter of creating new, healthier habits.  Instead, it’s a matter of exchanging old and unhealthy habits for new, smarter ones.  Eating plenty of fruits and veggies, exercising every day, and getting plenty of sleep are good habits — but what are some of those bad habits that need to be kicked today?

According to Forbes, these are some unhealthy behaviors we all should think about changing:

• smoking
• skimping on sleep
• letting stress go unchecked
• skipping out on exercise
• watching too much TV
• relying on medication instead of lifestyle changes

We’re all guilty of overindulging now and then, but a healthy lifestyle is based making good choices on a regular basis.  Do you recognize any of these unhealthy habits in yourself?  And can you see yourself changing it for good?

Want to know the secret to longevity?  It just might be hidden on your dinner plate.

A recent study in monkeys found that calorie restriction can actually slow the aging process.  “This is the first clear demonstration that, in a primate species, we’re inducing a slowdown of the aging process — showing increased survival, resistance to disease, less brain atrophy and less muscle loss,” says study author Richard Weindruch.

What they can’t prove, however, is that restricting calories can slow the aging process in humans.  In fact, extreme calorie restriction has been found to actually weaken the human body.

Instead, why not take a moderate approach?  I like Michael Pollan’s take on eating:  Eat food.  Not too much.  Mostly plants.  Fill up your plate with fresh whole foods, especially fruits and veggies.  Watch your portions, and get plenty of exercise.  In other words, enjoy good health, and enjoy your life.

What do you think about the recent research on calorie restriction?

A beach is a perfect summer get-a-way — sand, surf, and sun (don’t forget your sunscreen!) add up to a relaxing way to melt away stress and soak up some vitamin D.

Health.com has a list of America’s ten healthiest beaches, rated on a scale of one to 10 for air and water quality, nearby parks, and the cost of staying in a hotel room.  Here’s what they came up with:

1. Tybee Island, Georgia:  Spotless beaches, pristine water, and an emphasis on physical activity won this beach the number one spot.
2. Coronado, California:  Called “a little slice of Heaven,” this beach is uncrowded and popular among surfers.
3. Monterey, California:  Smoking is banned on the beach in Monterey, which is also a marine life sanctuary.

Learn more about the other seven beaches at CNN.  And don’t worry — if you can’t make it to one of America’s healthiest beaches,  you can still stay fit and active at your local shore.

Have you decided it’s time to clean up your diet?  Sometimes, it can be hard to know where to start.  A simple way to make a change is to add more whole foods into your diet.

Foods that undergo processing are often stripped of their nutrients or contain added ingredients that aren’t really healthy.  In fact, Jonny Bowden at Forbes goes as far to say this:  “Truth be told, what you eat probably matters less than how much processing it’s undergone.”  Real food — or whole food — says Bowden, is usually low in calories or bad fats, but is chock full off all the vitamins and nutrients your body needs.

So to get started on that new, cleaner diet, try one of these twelve “world’s healthiest” foods:

• berries
• beans
• nuts
• meat (pasture-raised, organic)
• raw milk (read up on safety first)
• wild salmon
• eggs
• broccoli/cauliflower/kale
• apples
• pomegranate juice
• green tea
• onions/garlic

Just adding a few of these foods — and others like them — to your diet will boost your nutrition level.  What’s your favorite healthy food?

The beginning of Franz Wright’s insomnia-inspired Auto-Lullaby goes like this:

Think of a sheep
knitting a sweater;
think of your life
getting better & better.

Think of your cat
asleep in a tree;
think of that spot
where you once skinned your knee.

But women — and it’s usually women — who suffer sleep issues know that counting sheep often isn’t enough to help them fall asleep after a long, busy day.  But at the same time, sleep is essential to good health.  Rather than turn to medication to help you get your zzzzs, consider some of these tips for good sleep “hygiene.”

• Even grownups need a bedtime.  Set yours and stick to it.
• Create a sanctuary.  Keep laptops, cell phones, and TVs out of the bedroom.  At the same time, turning off all technology at least an hour before bedtime will help you wind down for sleep.  Read a book, write in a journal, or listen to music instead.
• Avoid these 4-6 hours before bed:  alcohol, caffeine, and heavy or spicy meals.
• Aim for a minimum of 30 minutes of exercise a day, but not right before bedtime.
• Stay comfortable by keeping your room cool and dark.  If household or neighborhood noises wake you, try running a fan or a white noise machine.

If all else fails, try taking a warm shower or bath 30 minutes before bedtime.  The change in body temperature will tell your body it’s time to sleep.

Sweet dreams!

Photo courtesy of paulidin on Flickr.

With July 4th just around the corner, people everywhere are lighting up their grills getting ready for a holiday barbecue.  Hot dogs and hamburgers are typical fare from the grill, but don’t turn down the flame once dinner’s over.  Serve up a healthy dessert in the form of grilled fruit.

Just about any fruit can be grilled, but some choices are better than other.  NPR has some great ideas for this sweet summertime treat, including:

• Spread a tiny bit of butter or olive oil on banana slices or half peaches and lay them directly on the grill.
• Wrap smaller fruits like berries in foil before putting them on the grill.  Sprinkle them with sugar for a little extra sweetness.
• Make a fruit kabob and baste with butter — just like you would a regular kabob.
• For an extra treat, marinate fruit in balsamic vinegar first.

If you don’t overdo it on the hot dogs, you can even serve up the warm fruit with a small dish of ice cream.  Delicious!

Photo courtesy of sfllaw on Flickr.