Tip: Try to exercise for 20 minutes three times a week. A great 20-minute workout can include walking up and down stairs or jumping rope. Better yet look into starting an integrative workout training regimen. We call it the progressive 8. 8 interval sessions consisting of 2 minutes each. Start off with a 2 minute warm up (slow walk) then immediately start walking and pumping your arms like a locomotive for 30 seconds. The next 90 seconds is a slow walk. Repeat this 8 times and cool down for 2 minutes. Be creative by using a bike or if you have access to Elyptical. Research has revealed that you will burn more body fat and increase your oxygen when engaged in this type of workout.
Drink Plenty of Water
The number one cause of daytime fatigue is dehydration.
Tip: Try to drink eight ounces of water a day and consume foods and beverages high in water.
Monitor Alcohol Consumption
Alcoholic drinks are loaded with calories and little or no nutritional value.
Tip: Moderation and smart beverage choices. Avoid beverages like eggnog and rum and coke. Instead, opt for a organic red wine or vodka mixed with sparkling water. Chilean red wine has Scottish scientists have measured the flavonol content of what we eat and drink. Chilean red wines top the list. The scientists found marked differences in flavonol content while researching 65 wines from around the world. Chilean wines have such a high flavonol content because of that country’s altitude. Flavonols develop in response to ultraviolet radiation, which is stronger in high-elevation sunshine. Some other interesting findings: cherry tomatoes tend to have 10 times the flavonol content of regular tomatoes; flavonols are also abundant in red lettuce and red and yellow onions.
Get Enough Sleep
With the stress of the holidays sleeping can be a challenge.
Try these tips for a good night’s rest:
- Avoid foods and drinks that contain caffeine after 2 p.m.
- Set the room temperature between 68 and 72 degrees Fahrenheit.
- Limit alcohol consumption.
- Try Melatonin 2-5mg and increase magnesium intake.
Eat a Healthy Breakfast
Choose a breakfast that includes protein and healthy fats and don’t skip breakfast as this can lead to overeating. Try a healthy protein shake. (Pea and Hemp are good choices and grass fed whey is an excellent option)
Avoid the Afternoon Lull
To beat the mid-afternoon crash, start the day with the proper nourishment and avoid heavy lunches. If in need of an energy boost, try taking a brisk walk. Eat small healthy snacks to maintain consistent blood sugar throughout the day. Research has revealed that post prandial blood sugar spike (after eating) will wreak havoc on the cells of your body and cause inflammation and premature cellular death. A newly studied substance from green coffee beans revealed that blood sugars were lowered by 25% once ingesting this coffee bean. Stay tuned soon for more news on this major advancement to controlling blood sugar.
Eat a small meal before going out and plan for temptation. Studies show that when people plan out exactly what they’ll do when temptation arises, they are two to three times more likely to achieve their dietary goals. Always drink 8 ounces of water 20 minutes prior a meal and always try and start off with a warm delicious soup…
Dealing with Holiday Stress
As our cortisol (stress hormone) rises, it compromises the production of other important hormones such as DHEA, pregnenolone and progesterone. Try to increase these hormone supplements during stressful times. Passion flower and Ashwanganda are also an excellent way to bring the adrenals back to balance.
Nothing’s worse than getting a cold during the “most wonderful time of the year.” Take precautions by eating plenty of immune-boosting foods, take a food based multi-vitamin and get plenty of sunshine to maintain optimal health. If Sunshine is weak in your area I suggest that you supplement with Vit D3 2,000 to 5,000 IU. It is a good idea to have your base line blood levels checked.
Spice up the Holidays
Studies show that adding certain spices to food can help boost metabolism including: cayenne pepper, cinnamon, turmeric, paprika, black pepper and other hot peppers. Keep your holiday season hot…not and even hotter!
The bible states in 17:22 “A cheerful heart is good medicine but a crushed spirit dries up the bones!” Remember to laugh today..Thats the best medical advise I can give you.
Many blessings to you and your family. Remember to stop by and see us before the end of the year.
To Your Health,
Gez Agolli, ND PhD