In times of crisis HANG ON TO HEALTHY HABITS!

Wow these are uncertain times! Who would have thought so much could change in a week's time? It seems schools are closed in many of our communities, grocery stores are mobbed and or out of items, church has been cancelled, and in most of the country we have been asked to keep a distance from one another and not meet in groups. 

All of these changes along with the uncertainty of what is to come and how long it may last can really be stressful.

I'm not sure if you noticed that in the frenzied frightened grocery gathering and hoarding they were out of many things: toilet paper, Clorox wipes, spaghetti sauce, cold cereal, crackers, chips, cookies etc. but in most cases the fresh and frozen fruits and vegetables remained on the shelves. And why is that? 

Stress most often causes us to retreat to comfort activities and food: staying up late and sleeping in, watching lots television and playing video games. Eating chips, cookies, ice cream, Kraft macaroni and cheese, and Ramen. Etc. Etc. Etc.

Ladies-- not only CAN you maintain healthy habits during life's regular times of stress (birth of a baby, unemployment, weddings, moving, holidays etc. etc.) but it is MOST important to maintain healthy habits during these times. You can become a woman that hunkers down with her healthy choices MORE diligently when times get tough. 

It is so much easier to work on healthy habits when your life is under control, your schedule is humming along as it should, you have your majors tasks and projects meeting the needed deadlines, your family is getting along, you are feeling energetic and focused. 

But I am asking you to use our present crisis as a time to learn that you can do hard things. That even during this time of Coronavirus you can still find ways to continue healthy habits which will help you to safeguard your mental and physical health and keep you strong to handle any challenges that might come. 

So our challenge for the week is to carry on:

1. Drink your water- good clean water all of it every day.

2. Write down what you eat. Although you might have to make compromises on menus you can still control your portions. And no you do not NEED cookies to get through this crisis. Lay off the sugar and record what you eat. 

3. Get physical exercise every day. While you may not be able to continue your normal exercise plan you can exercise. Florida weather is lovey and I went on a bike ride with my daughter last night. It was gorgeous out and we were the ONLY ones enjoying the evening. We took my grand daughter to a pond yesterday afternoon to feed the ducks and only saw 3 people (from a distance). At least in our area outside exercise is totally safe. And if you must exercise inside dance with your family, run around your yard, do a work out video with those you love. Get your body moving for an hour every day.

4. Get in your fruits and vegetables every day. I know our access to grocery stores may become limited but I am still hopeful you can find 3 servings of vegetables and 2 servings a day of fruit. 

5. Get good sleep. You know the steps to help this happen. Take them and sleep deeply. Sleep is one of your best tools in fending off disease. 

It's your choice- like I said you can stay up late, sleep in, lay around all day and eat junk food and there is some comfort in that but honestly the end result of that kind of self neglect is just feeling lousy. Or you can come out of this present crisis saying "I am so proud of myself. I maintained my healthy habits, avoided disease and I am healthier overall after these weeks of hardship. I made the best choices I could every single day."

Good luck ladies. This week's challenge points come to those that make an honest effort each day to make as many healthy choices as possible.

ZZZZZZZZZZZZZ

Researchers at the University of Colorado found that when subjects came up short on sleep, they experienced almost immediate weight gain. 

       In the abstract, researchers note, "Our findings suggest that increased food intake during insufficient sleep is a physiological adaptation to provide energy needed to sustain additional wakefulness; yet when food is easily accessible, intake surpasses that needed." Wright suggested part of those extra pounds was a product of behavioral changes. “We found that when people weren’t getting enough sleep they overate carbohydrates,”. He added that  part of the change was behavioral. Staying up late and skimping on sleep led to not only more eating, but a shift in the type of foods a person consumed.

       Night owls managed to consume 6 per cent more calories. But once they started sleeping more, they began eating more healthfully, consuming fewer carbohydrates and fats.

       I think a lot of it can be caused when we are confused by our body signals. We are sleepy or cranky or worn out so we reach for a comfort food for a quick dose of energy. Later (feeling low energy from lack of sleep and nutritionless carbohydrates) we skip the gym and pick up takeout for dinner-- no time to cook.

       Additional problems are explained by Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Arizona, “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.” 

       The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain. “You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.

And if you are up for learning even more about the vital importance of sleep I would recommend you listen to Kevin Rose's interview with Matthew Walker

https://www.kevinrose.com/single-post/matthew-walker

Ackk so what does all of this news have to do with our challenge for this week?

For every day you do at least 3 things to contribute to getting a good night’s sleep you can claim your 5 points from the Weekly Challenge. (They can be the same 3 things each day- find what works for you) Ideas would include:

1. Clean your bedroom. Fresh linens, a beautifully made bed, a tidy end table, a cleared off dresser top, adorned with a favorite photo or fresh flowers- All of these help your bedroom to be a lovely and peaceful place that invites relaxation that contributes to sleep. Your bedroom should be a relaxing sanctuary. Every day that you take some steps toward this goal you can claim the bonus points. 

2. Cut out the Caffeine- Caffeine (found in tea, coffee, sodas, chocolate and some over the counter medications) can stay in your system as long as 14 hours, increases the number of times you awaken at night and decreases the total amount of sleep time. This may subsequently affect daytime anxiety and performance. Those that are sensitive should not intake ANY caffeine after noon each day.

3. Avoid working, eating, and discussing emotional issues in bed (I have a rule for my hubby that nothing stressful can be spoken of after 9:00 pm) The bed should be used for sleep and sex only. If not, we can associate the bed with other activities and it often becomes difficult to fall asleep.

4. Minimize noise, light, and temperature extremes during sleep with ear plugs, window blinds, eye coverings,  an electric blanket or air conditioner. Even the slightest nighttime noises or luminescent lights can disrupt the quality of your sleep. I can’t tell you how getting blackout curtains and shutters have increased the time I am able to stay asleep. I even have electrical tape over the small lights on my bedside modem.

5. Try not to drink fluids after 8 p.m. This may reduce awakenings due to a need to urinate. 

6. Avoid naps, but if you do nap, make it no more than about 25 minutes. If you have problems falling asleep, then no naps for you.

7. Do not expose yourself to bright light during the night if you do need to get up. Use a small night-light instead. I bought a motion activated night-light (on amazon) that turns on if I do need to walk in the bathroom at night and it is much calmer and more subtle than switching on the full overhead lights.

8. Avoid the light of televisions and computers late at night. Consider buying some inexpensive blue blocker glasses (available on Amazon) and turn your devices to dark mode. 

For apple products 

1. Go to Settings > Display & Brightness.
2. Select Dark to turn on Dark Mode.

To turn Dark Mode on or off from Control Center, pull down from the top-right corner of your device, then touch and hold the brightness control . Then tap  Dark Mode On or  Dark Mode Off.

You can also set Dark Mode to turn on automatically at sunset or at a specific time. Go to Settings > Display & Brightness and select Automatic. Tap Options to set a schedule for Dark Mode.

9. Consider some natural help aids. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular tea that slows the nervous system and promotes relaxation. A new tea I’ve discovered is Yogi Soothing Caramel Bedtime - yum.  Other liquids, such as a small glass of warm milk, may also help. Melatonin (my favorite is Source Naturals Melatonin 1 mg. peppermint flavored sublingual also available from amazon) helps many people sleep. Essential oils can also have great power to aid your sleep. I love Lavender on my pillowcase, Doterra’s Serenity rubbed on the back of my neck and a drop of Clary Sage (Also Doterra) on my tongue. ZZZZZZZZZZ!! As always check with your health professional before trying natural remedies.

10. Take control of your worries. Most of us lead very stressful lives. Stress, surprises, and changes can take a toll on our sleep habits. I often find myself going over, over and over the same worries somehow thinking if I think about it long enough, an easy solution is going to somehow pop up. One way to decrease this endless cycle of worry before bed is to write down your concerns in a journal and close the book on the day. You might even want to note a specific time the following day that you will worry about those things you have listed.

10. If you must get up make it as quick and stress free as possible- I know some of you are young mothers with children that you still may need to get up with during the night. If you are getting up to change a diaper or give hugs and reassurance make sure the diaper and wipes and anything else needed are set out and ready the night before. If you are getting up to nurse or give a bottle likewise have things as ready as possible. Set your favorite cozy blanket in your favorite cozy chair. Have diapering items set out. If you want a cup of tea while nursing have the tea bag and cup set out and the tea pot full of water ready to switch on. Plan ahead to minimize any chores you must do during the night so that things are as quick, easy and relaxing as possible.

11. Start early It can be discouraging to finally finish your day and then face all of the bedtime chores. Teeth brushing and flossing, face washing and moisturizing, laying out clothing for the next day or packing your lunch, even your night time kneeling prayer do not have to wait until you are past exhaustion. Why not see if you can fit all or most of these chores in earlier in the evening? 

12. Create a bedtime ritual. It is calming to do the same things each night to signal your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. I have found great calming by listening to meditation CD’s and particularly like those guided by Stin Hansen. She shares several free ones at http://www.mythoughtcoach.com

13. Get comfortable. Sleeping clothes should be loose and comfortable and sheets should be fresh and clean. Your mattress and pillows should be those you find the coziest and most comfortable. Do you need any upgrades to sleeping clothes or bedding?

14. Avoid the snooze alarm. You might be surprised that I have NEVER hit snooze in my entire life. The reason? I set my alarm for the last possible moment I can rise and meet my daily obligations. Why would I want to get up any earlier than that? I surprised a friend recently when I shared that on the mornings I work at the temple (have to leave home by 6:15 am) I get up just 10 minutes before I walk out the door. The trick to being able to do that is my before bed preparation. Before I retire for the night my temple bag is packed and on the kitchen table with my purse, my breakfast bar and my water bottle. In my bathroom my dress, underclothing and shoes are selected and set out. I shower and wash and dry my hair right before bed. I get up, use the bathroom, quickly flat iron my hair and put on a couple of swipes of make up. Pull dress over my head, step into my shoes, grab my items from the table and I’m out the door. Now why would I set my alarm for 30 minutes before I need to leave and disturb my sleep in the morning by hitting snooze, then hitting snooze then hitting snooze until I REALLY need to get up. I set the alarm for when I REALLY need to get up.

So ladies work on sleeping longer and better this week to earn your daily bonus points!

Maintaining muscle

I don’t know about you but I have a pretty cool wireless scale. It keeps track of my weight, syncs the info with my phone and watch, calculates my BMI and even tells me the weather for the day. But there is one thing I DREAD seeing. It calculates the percentage of body fat in my body. Oh my goodness if you could see that number you would be surprised that I can even stand up and walk around. Seriously my body fat is so high I am almost a jelly fish. 

Everyone knows that as we age we lose muscle and bone density. A recent study from Duke University showed that this process starts accelerating in our 50’s. And while I know many of you aren’t anywhere near that age, habits you build now can help you from a dismal future to come. This loss of muscle mass as you age- barring any efforts to preserve or rebuild it — could translate into trouble getting up from a chair in the future.

Put another way: Without any interventions, people have been shown to lose about 30 percent of their muscle mass between ages 50 and 70. You don’t have to let that happen. And that’s where strength-building workouts come in.

The AARP website shares that Bryant Johnson, who trains Supreme Court Justice Ruth Bader Ginsburg, notes that while some of his older clients are perfectly able to get out and walk or bike without encouragement, they need a little push when it comes to building muscle.

Sometimes, he says, people get tripped up by the idea that strength training is all about sculpting biceps in a loud and crowded gym. Often, they’re just not used to the feeling of working out until their muscles become fatigued.

Not that he’s accepting any excuses. As he tells it, if Justice Ginsburg — an 86-year-old, three-time cancer surgery survivor with a stent in her chest and a highly demanding day job — can strength train twice a week, well, so can you.“As we get older, we start to lose bone density and muscle, and there is only one way to increase it, and that is to do weight

bearing exercise. There’s no ifs, ands or buts about it,” he says.

But getting in this type of exercise doesn’t necessarily require hitting the gym. There are simple strength-training moves you can do at home — using hand-held weights, elastic bands known as resistance tubes, or just the weight of your own body — that work your muscles as you need to. A you-tube search for “At home resistance training or strength training” should give you some good ideas. 

Your goal should be working in strength-training exercises at least twice a week, (for the rest of your life) as recommended by federal exercise guidelines. Ginsburg knocks out things like planks and knee lifts for an hour twice a week, but you can start with very short, single sets of strength-training exercises — think just a few reps or minutes at a time — and build up from there.

Beyond that, Johnson says, just try not to go more than three days without doing some kind of muscle-building activity. As he often tells his clients, You can do this.

So you guessed it— your challenge for this week is to do some kind of strength training exercises. You can choose to devote 10 minutes of each day’s work out or substitute (or continue if you have already been doing this) strength training for your cardio or stretching exercise at least 3X this week. And if you do so you can claim the 35 bonus points. 

Oh and btw I have started tracking my percentage of body fat (as measured by my scale) and am trying to use that statistics to continue to inspire me to build mass and lose fat! Wish me luck!