The Health Benefits Of Detoxing Your Body + 5 New Year Nutrition Tips
Originally published in The Connections Q&A with Stephanie Solaris  Q: What is a detox or cleanse and what are the benefits? A: I get this question all the time, especially after the holiday season! We have many different types of detox programs unique to you and your health concerns at Solaris Whole health where you are actually feeding your body more! More nutrients, minerals, and nutrient-dense foods. This is necessary for your body to heal and rid itself of toxins especially after the holiday season. Detoxing has many healthy benefits. In simple terms, a detox is like a “tune up†for the body. Caffeine, alcohol, not enough water, and processed foods, put stress on the body and keep it from performing at its best. By removing these unwanted toxins, the body is able to run more efficiently. The results are improved energy and immunity. Additional, reported benefits include weight loss, reduced stress, better sleep, reduced joint pain, clearer sinuses, improved digestion, and an overall improvement in level of happiness. It is important to note what a detox is not. It is not fasting. Fasting is essentially depriving your body of nutrients. It forces toxins out, which is harder on the body.  This constant deprivation of either skipping meals of nutrient rich food OR from eating nutrient poor food will eventually cause your metabolism to slow down, increase body fat and decrease lean muscle mass. Here are 5 New Year, New You Nutrition Tips to quickly and easily ‘detox’ your daily nutrition and daily lifestyle at home and get a jumpstart on your new years health. You Choose – pick 3-5 foods or drink that do not serve you or your health (you know what they are) and make a pact that you will not eat or drink them for the next 21 days. Your Weekly Game Plan – Now, plan out what you’ll need for the week to come. Make sure your fridge is stocked with plenty of fresh fruit, vegetables, lean meats, gluten-free starches, and winter vitamins like a phyto-multi, safe/quality fish oil, probiotic and vitamin D. Your Daily Game Plan – Give your self 20 minutes in the morning and evening to plan your meals and prep your snacks in snack bags. By doing this you won’t wonder what you’ll be eating and have it at your fingertips!  Remember healthy, nutrient rich meals and snacks are important to increase your metabolic fire! Your On-The-Go Game Plan – In your car and at work, have healthy snacks on hand and lots of purified water to keep you energized AND full throughout the day. A variety of wholesome nutrients is essential for good health and vitality. Don’t hesitate to stop at a Panera or Starbucks for a steel cut oatmeal (without the sides), Dean’s for a green smoothie (without fruit), Target for an apple or greek yogurt OR a Hess On-the-go shop for a “gopicnic’ to-go box. It’s out there you just need to look! Your Expectations – Changing your eating habits the first couple days for most people can be difficult. You may experience normal withdrawal symptoms such as: Headaches, Irritability and/or Fatigue. Although uncomfortable, this is your body’s natural way of telling you that it’s changing. Remember in your preparation you are planning for success. So hang in there, your body will thank you in the end! Creating new habits takes time and practice and sometime life gets in the way. Do not despair or quit. I remember when my nephew was learning to ride a two-wheeler bike he said to his Dad (my brother), “Dad, I’m afraid, I might fall.â€Â My brother replied, “ You’re supposed to fall, that’s how you’ll learnâ€. So when you fall, it’s okay, learn from it and the next day remember this saying from Norman Vincent Peale: “Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Any action is better than no action at all.”  So go for it and don’t give up! Wishing you a Happy and Healthy New Year!
Health Benefits Of Ginger
Ginger has been treating ailments for thousands of years. Whether you feel a cold coming on, have an upset stomach, or want to prevent a heart attack, ginger is a great spice to have handy. Here are 4 big benefits of ginger: Ginger and Your Immunity If you are feeling under the weather, ginger can help boost your immunity. It’s an anti-oxidant and anti-microbial (kills bacteria). Ginger has anti-inflammatory agents which inhibit cytokines (which cause pain and swelling). If you’re feeling congested or have a sore throat, ginger can help with that too! Ginger root tea is great for throat irritation. Ginger also has amazing effects when it comes to cancer. Studies show that the chemical in ginger called gingerol inhibits pancreatic cell growth which causes pancreatic cancer and also inhibits growth of H.pylori cells (leading cause of ulcers). Ginger and Circulation Heart attacks and strokes can be kept at bay with the use of ginger. Ginger stimulates circulation and has natural blood thinning properties. It can help prevent blood clots and reduce the risk of thrombosis (coagulation of blood in part of circulatory system). Ginger and Digestion This is probably the most widely known benefit of ginger. If you are having stomach issues like gas, indigestion, nausea, vomiting, and motion sickness, ginger can certainly aid you. It stimulates the production of digestive juices, which are enzymes that break down food into nutrients and regulate appetite. Ginger and Nutrients Even if you’re not experiencing a cold or indigestion, ginger is still a great spice that is packed with nutrients! It is high in potassium and contains contains vitamin A (beta-carotene), C, E, B-complex (8 B vitamins), magnesium, phosphorus, sodium, iron, zinc, calcium. It also contains manganese, which is resistant to disease, and protects the lining of the heart, blood vessels and urinary passages. Lastly, it also contains silicon, which promotes healthy hair, skin, teeth and nails. Wow, can you believe all that? Ginger is a powerful spice, and one you can start adding to your diet today. Wondering how you can start taking ginger? You can start with raw ginger. Other ways include ginger essential oil, capsules, and ginger tea. Ginger is our ingredient of the month, so check back next week for some ginger recipes just for you!
2016 Holiday Gift Guide For a Healthier Life
It’s getting closer to the holidays and gift ideas are coming to mind! What do you want to be giving to your loved ones? For me, I like to choose gifts that will help to aid my loved ones in maintaining a healthy lifestyle. You can get very creative and fun holiday gift guide to inspire you while you make your own list. —– 1. Stainless-Steel Vacuum Food Container, $24.95 These little food containers are great for packing a quick soup or any other foods that you would like to keep fresh throughout the day! It’s double-walled design keeps your food warm for up to 6 hours, which is perfect for winter soups, oats/quinoa dishes, eggs and more. For me, that’s perfect since I bring my healthy soup to work in the morning with me and don’t eat it until midday! It’s always nice to have something fresh waiting for me. 2. Organic Artisan Vegan Cheeses , prices vary I love these organic artisan vegan cheeses because, well, they’re delicious! A delicacy like organic artisan cheese is a great gift to give to show your inner foodie OR for appetizers.  Your friends and family will enjoy and feel great the next day. This will definitely spark up conversation at any friend or family gathering. There is a variety of different types of cheeses so that you can choose one that will suit your friend or family member the best. 3. Ultralight Sleep Mask, $12.50 This is a great sleep mask! Having a cover over my eyes to block out the light puts me in the best slumber. Do you have a friend or family member that has been having trouble sleeping or has told you of their high level of stress lately? An eye mask like this could likely help them out! 4. Calm.com Yearly Subscription, $59.99 (BOGO Sale Happening Now!) A client of mine turned me onto this great meditation app and I love it! Gift yourself with the strength to last you the day. The Gift of Calm is a gift certificate good for one 12-month Calm subscription which gives the user access to all of Calm’s meditative programs for a whole year! This is great for someone who is looking for a great meditation app to be able to use every day. 5. Navage Nasal Irrigation Cleanser, prices vary I think I might have discovered the best neti pot on the market! Not to mention, this would make for a very unique gift if not just for yourself!  The Navage Nose Cleaner is the world’s only nasal irrigator with gentle powered suction and provides fast natural relief from congestion without prescription drugs. It doesn’t get much better than that. 6. Everyday Detox: 100 Easy Recipes to Remove Toxins, Promote Gut Health, and Lose Weight Naturally, $13.88 This is one of my favorite cookbooks at the moment, and the recipes are gluten free and vegan. I love it because it’s a healthy guide to detoxing naturally, all year round (no dieting, juice fasting, or calorie counting required) to lose weight, improve digestions, sleep better, and feel great. It features 100 properly combined recipes for every meal of the day. This is a great gift for a friend or family member that is looking for new healthy recipes to incorporate into their lives! 7.  Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, $9.79 This is a great inspirational book for anyone who is looking for a motivational boost in all parts of your work life, social life, family and parenting.  I always say we need to fill the well in the morning so we can give all day long.  This is a great book to listen to, even if for 10 minutes at a time to give you that extra boost and perspective to tackle the rest of your day! 8. Fitter Duraball Pro 65 CM, $83.99 Do you have a friend or family that works from home? This could greatly benefit them if they have complaints about back or neck aches. Added bonus – you can use it to exercise at home, too! 9. SolCalm Cravings Dietary Supplement – $59.90 Our own SolCalm cravings is a great supplement to keep you calm and balanced during the holiday season! Holiday temptations and stress can cause the best of us to reach into that candy jar or sample those homemade cookies a little too much. SolCalmCravings can help stave off those urges so you are able to make better choices during the day and enjoy the festive holiday evenings! 10. Pong Rugged iPhone Case, $59.99 I love my devices and love my health – I use this PONG CASE for phones and tablets to reduce harmful exposure to device radiation.  Check out the scientific studies on their website – especially for our children who have less surface area meaning the exposure from the phone  or iPad is that much more harmful. You’ll be happy you took preventative measures for those you love! 11. Marble Hill Design Studio Leather Paper Bag Lunch Sack – $68 I bring my lunch almost everyday to work and LOVE this homemade insulated leather lunch bag. Monogrammed and all, it makes every meal feel special. I hope this gift guide gave you some great ideas for your family and friends! Which of these gifts caught your eye? Will you be putting any of them on your holiday wish list?
Spring Grocery Shopping Challenge
Question: It’s easy to start a new nutrition plan but I get sick of eating the same foods. How do I keep eating healthy when I have no time? Answer: Knowing what to eat and then planning how to shop, what to cook and what to eat are 2 entirely different things. Old routines that you’ve become accustomed to doing on autopilot are not working anymore. I see this often in my practice at Solaris Whole Health. Each person is excited to make a change and sees amazing results within the first few weeks, however the reality of changing old routines is daunting. Old family recipes are great for holidays; however they may not be the best choice for every day. I’m Greek, I know! The standard shopping list you’ve grown up with or have been working off of for years is now obsolete. The grocery store pattern you are able to do in your sleep is turned upside down. When time is short and stress is high, changing these tried and true patterns can be frustrating. This is when I see old patterns start to emerge like buying pre-packaged foods, eating nutritionally poor foods when dining out or skipping meals because of lack of preparation. With normal daily stressors these are easy pitfalls. Shifting this new pattern is crucial to losing weight and keeping it off while keeping your energy up, mental focus high and immune system strong. So, this spring here is your 5-STEP, 12 WEEK, SWH SPRING CHALLENGE: To create a new food planning regime that will take you into the new year healthier than ever! 1. Choose ONE healthy recipe book or App or Site to work from. Keep it simple. One of my favorite recipe books is “The UltraMetabolism Cookbook†by Dr. Mark Hyman. Or I like a great recipe/grocery shopping APP called “Big Oven.â€Here you are able to search recipes with any nutrition parameters (dairy free,gluten free, peanut free), create shop-ping lists and scan your current recipes by taking a photo right on your phone. Take the time to investigate what you’re comfortable with and choose one direction confidently. 2. Create a weekly menu, adding ONE new healthy recipe per week. This means in 7 weeks you will have a weeks full of new recipes to add to your regime. I think the ‘prince spaghetti night’ mentality is right on. As humans we love consistency and predictability in a world that can dish us surprises on a daily level. So plan that every Monday you will make/have the same dish, every Tuesday the same dish and so on. 3. Create ONE master shopping list. Add your new weekly ingredients each week to your master shopping list. You will organically create a new master list each week. The Big Oven App allows you to create this list right from your recipes OR you may create your own in word or excel OR keep your old favorite list and add new ingredients. Regardless of how you will use your new master shopping list I suggest creating a new habit of checking off or adding an ingredient you need or ran out of in real time. If your list is on paper, pin it to your refrigerator so the minute you run out of something you circle it OR check it off on your phone/App list. 4. Shop ONE time per week. If you work inside or outside the home and cook for yourself and/or family, time is of the essence. I am a big fan of mixing it up with organic fresh or frozen fruits, veggies and protein. With your weekly menu already planned, your cooking routine will begin to take shape. The goal is to know what you are cooking and create the muscle memory to eventually cook new healthy great meals nightly without having to think. 5. PRACTICE. You won’t like every new recipe you make. Know this going in. Commit to 12 weeks of this new routine. By the end of 12 weeks your goal is to have 7 new recipes in your repertoire with a new master grocery list and a weekly menu. This new regime will take you and your families health, vitality and confidence to the next level! All good things in life take effort. Creating your new menu, cooking patterns, and shopping routines takes time. By breaking the process down, your new habit will come together and you will be ready to start 2014 better than ever! Good luck with your SWH SPRING CHALLENGE!
The Solaris Premium Collection of Supplements
We are so excited to introduce Solaris Whole Health’s premium supplement line! Over the years, I have hand-picked the best of the best in supplementation, fish oils, and nutrition shakes, all from cutting edge, research-based companies. These products have liberated our clients time and time again, improving their energy, vitality, sleep quality, focus, body composition, and so much more! Our programs truly allow our clients to live the life they desire! Now, SWH is taking it to the next level by developing our very own collection of top of the line supplements. I’ve developed this collection with specific formulations that are based on clinical data and observations of over 1,000 Solaris clients. These clients have been tracked through their personalized journeys using recurring lab testing to measure the effectiveness of these specific formulations. Working with the industry’s leading research-based companies for close to two years, I have tinkered with and scrutinized various options in order to manufacture our new product line, selecting only my favorite formulations; each one consistent with established industry and med-ical research. Couple that with superior absorption and purity of each ingredient, and I have finally put together a product line I can be proud of… and you will too! The line is so new, we can’t even tell you the name of it! The best part is, all I want to talk about are the bio-chemical reactions and pathways;the in depth science of each supplement and how exactly it functions in your body, but that much information wouldn’t fit on the page. I can tell you that this collection acts as an initial introduction. The line won’t cover everything. But I know that what we do, we do well. Good things come in small packages. We are starting with an introductory collection designed to decrease your cravings, decrease total body inflammation, and support your entire immune system. I also put together a weight loss-oriented detox kit unparalleled in the industry to date. I am not beholden to any industry titan. I take the best from one product and marry it to the best from another product. The entire collection will be GMO-free, pulling from the freshest, and most directly sourced raw ingredients possible. In addition: • the detox protein shake is gluten and dairy-free •the fish oils are manufactured from the freshest sources, with a catch to capsule time that is the best in the industry, to date •each and every product meets the FDA’s Dietary Supplement GoodManufacturing Practices (GMPs), and… •we are using a brand new, state-of-the-art facility right here in theUnited States I am committed to delivering only the highest quality and most effective supplements. We’re growing quickly and we’re mirroring the success of our phenomenal clients. We’re so proud to call Bernardsville our home,and I’m so happy to be creating this product line and introducing it right here in this area: truly homegrown whole health! Make sure to stay tuned for updates on the product! We’re easy to find: on Facebook, Twitter, give us a call, or just stop in to say hello!
Jump Start Into Spring With These 3 KEYS
Question: After a long winter, how do I jump-start my energy as I transition into the spring schedule? Answer: I often hear clients tell me they are burnt out, stressed out and running on empty. They reveal that they may snap when they don’t mean to, think about a situation more than they want to or simply that they always feel behind the eight ball. The key to getting things done and staying healthy while navigating life’s many responsibilities and changing schedules is to manage your energy, not time. Managing your daily energy level successfully is the ability to focus or do, and then recover many times over during the course of a day. It’s the way our bodies are built! The problem is we keep going and going until there is nothing left. “The only resources that last, are those we renew.†–Tony Schwartz Here are 3 KEYS to increase your energy, productivity and daily recovery effectively this spring season! 1. BE FOOD SAVVY MYTH: If I know I’m going out for dinner, I’ll eat sparingly during the day and make sure I have coffee to suppress my appetite and keep me focused and productive. FACT: This upper/downer scenario sets your body up for an ultimate shut down of mental and physical exhaustion. The caffeine upper is temporary and negatively affects your adrenal glands (little organs on top of your kidneys) that supplement your body with necessary hormones like DHEA for anti-aging and cortisol for stress management. In addition, not eating shuts down your metabolism and the ultimate swings in blood sugar will make you more tired, moody, less focused, hormonally imbalanced and sleep deprived, causing you to hold onto more fat. ACTION: Eat moderate amounts of energy rich foods 5-6 times a day as your fuel to renew your mental, emotional and physical resources in realtime! Foods like salmon, walnuts, flax seeds,which are rich in omega-3 fatty acids. These fatty acids regulate neurotransmitters like serotonin,which effects mood.  Eat leafy greens like spinach, kale, swiss chard sautéed or in a salad. A 2006 study in Neurology showed that people who ate two or more daily servings of vegetables, especially leafy greens, had the mental focus of people five years their junior! Consuming fruits like strawberries, blueberries or raspberries have been shown to improve your memory and keep your brain young! Feeding yourself daily nutrient rich food/fuel keeps you effective and joyful; you will be a person who gets things done with a smile and mean it! 2. BE HYDRATED MYTH: I get the water I need through coffee, tea, and other liquids I drink. FACT: H2O, hydrogen and oxygen, are key resources that initiate many important chemical reactions in your body! Drinking pure water translates to weight loss by flushing out toxins and raising your metabolism as it helps digestion and absorption of key nutrients for energy. Drinking pure water helps relieve headaches due to muscle pain, helps skin look younger by replenishing skin tissues, helps your brain be more productive and helps relieve fatigue by increasing the effectiveness of your organs so they don’t have to work so hard. ACTION: Drink ½ your body weight in ounces of pure water every day. To start, pick a sport, BPA free, drinking bottle between 28-32 oz. Drink one of those with room temperature filtered water when you get up every day. Knowing you only need 2 or 3 bottles a day vs 8-10 glasses makes it a lot easier and more fun! 3. BE RESTED MYTH: I’ll get more done if I stay up a few more hours OR get up earlier OR just keep going! FACT: A study by David Dinges, a major American sleep researcher and teacher at the University of Pennsylvania, reported that if you went 4 nights in a row with only 5 hours of sleep you would have the same cognitive capacity as if you were intoxicated. David Dinges says “we have lost site of what it feels like to be fully rested†like the person who’s stopped after 3 glasses of wine and thinks they’re fine. ACTION: Make a plan and then commit to going to sleep and waking up at approximately the same time every day for a week, which gives you 7-8 hours of deep sleep per night. If you have problems falling sleep or staying asleep over the course of 2 weeks during this period I suggest getting some testing done by a health professional and reading “Good Night†by Micheal Brues, PhD. This chronic stress on your body will affect you, your effectiveness and relationships in more ways than one. To start, I urge you to try even one of the 3-ENERGY KEY’S I outline above using my “5-P Principle†– Planning, Persistence, Patience, Practice and sometimes Prayer. Look for more information on my “5-P Principle†in another column. Happy Spring Everyone!
Incredible Immune Boosting Super Foods
Question: When one person gets sick in our house it’s just a matter of time our whole house gets sick! How do I and my family fend off the sniffles and flu? Answer: Staying healthy during the holidays and cool winter months can be challenging. I have to admit, my peeps at Solaris Whole Health brag about not getting sick for years at a time even if their kids come home with something! Some of the most common factors that con-tribute to a weak immune system are: • Eating too much sugar and too many grains • Not getting enough rest • Ineffectively managing emotional stresses in your daily life • Vitamin D deficiency • Any combination of the above So, to get you armed and ready for a healthy, energetic year to come we’re going to play a game of “Did you Know!†Immune Boosting Foods: Did you know that eating the color of the rainbow will increase your antioxidants and bioflavonoids and therefore your immune. So when you’re out at a holiday event be weary of the cheese and cracker tray. It’s one color! Think red (tomato) orange (squash/sweet potato/oranges) yellow (squash) Green (spinach/kale/green beans) blue (berries) violet (grapes). Be inclusive of all foods this holiday season. Immune Fighting Foods: Did you know that spicing your foods with these spices are known to kill off those ‘bad bacteria’: spice your foods and/or tea with turmeric, oregano, cinnamon, cloves, ginger or garlic. Did you know, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. So Yes, your mom’s homemade chicken soup does work! Vitamin D: Did you know, there was a study published which found that school age children who took supple mental vitamin D had lower incidents of the flu and asthma attacks (Am J Clin Nutr. 2010 May; 91(5):1255-60)? Dr. John Cannell reported in another study that vitamin D helps produce antibacterial peptides that help protect against the flu. That is why in winter, when there is little sunshine, people are more prone to vitamin D deficiency and getting infected with flu viruses. In general, best time to test your vitamin D levels are in September (usually your highest levels of the year) OR March (usually your lowest of the year). The clinical range is 30-100ng/ml, so you may want to shoot for a year round average of 50-70 ng/ml. Speak to your health care practitioner to determine the correct dosage to keep you healthy year round! Antibiotics: We’ve all heard about the over use of antibiotics and the resistant strains of bacteria being created as a result. Did you know, according to the CDC, doctors will prescribe antibiotics 62% of the time if parents expect them to, compared to only 7% of the time if the parents do not expect them to. So go into your appointment with an open mind and listen to your doctor. Probiotics: Did you know eighty percent of your immune system is located in your digestive track? Furthermore an optimum balance of gut flora is 85%‘good bacteria’ to 15% ‘bad bacteria’ for your immune to be in tip-top shape. A study concluded that young children who drank a mixture of ‘good bacteria’ or probiotics, had fewer colds, needed fewer antibiotics, and missed fewer days of school. All probiotics are not the same. Speak to a health practitioner to determine the correct strain of probiotics, the strains that are researched for their effectiveness and those with the lowest die off rate to determine what is best for you and your family. So this summer season keep it simple! Enjoy a couple desserts and a maximum of 4 servings of spirits a week, eat lots of colorful foods, balance your stress (pace yourself), sleep well, rest well, eliminate daily, take the proper types of probiotic and take vitamin D if needed. Being free from illness will open up a whole other world of awareness and fun that is just waiting for you to say yes to!
5 New Year, New You Nutrition Tips For Detox
Question: What is a detox or cleanse and what are the benefits? Answer: I get this question all the time, especially after the holiday season! We have many different types of detox programs unique to you and your health concerns at Solaris Whole Health where you are actually feeding your body more! More nutrients, minerals, and nutrient-dense foods. This is necessary for your body to heal and rid itself of toxins especially after the holiday season. Detoxing has many healthy benefits. In simple terms, a detox is like a “tune up†for the body. Caffeine, alcohol, not enough water, and processed foods, put stress on the body and keep it from performing at its best. By removing these unwanted toxins, the body is able to run more efficiently. The results are improved energy and immunity. Additional, reported benefits include weight loss, reduced stress, better sleep, reduced joint pain, clearer sinuses, improved digestion, and an overall improvement in level of happiness. It is important to note what a detox is not. It is not fasting. Fasting is essentially depriving your body of nutrients. It forces toxins out, which is harder on the body. This constant deprivation of either skip-ping meals of nutrient rich food OR from eating nutrient poor food will eventually cause your metabolism to slow down, increase body fat and decrease lean muscle mass. Here are 5 New Year, New You Nutrition Tips to quickly and easily ‘detox’ your daily nutrition and daily lifestyle at home and get a jumpstart on your new year’s health. 1. You Choose – pick 3-5 foods or drinks that do not serve you or your health (you know what they are) and make a pact that you will not eat or drink them for the next 21 days. 2. Your Weekly Game Plan – Now, plan out what you’ll need for the week to come. Make sure your fridge is stocked with plenty of fresh fruit, vegetables, lean meats, gluten-free starches, and winter vitamins like a phyto-multi, safe/quality fish oil, probiotic and vitamin D. 3. Your Daily Game Plan – Give yourself 20 minutes in the morning and evening to plan your meals and prep your snacks in snack bags. By doing this you won’t wonder what you’ll be eating and have it at your fingertips! Remember healthy, nutrient rich meals and snacks are important to increase your metabolic fire! 4. Your On-The-Go Game Plan – In your car and at work, have healthy snacks on hand and lots of purified water to keep you energized AND full throughout the day. A variety of wholesome nutrients is essential for good health and vitality. Don’t hesitate to stop at a Panera or Starbucks for a steel cut oatmeal (without the sides), Dean’s for a green smoothie (without fruit), Target for an apple or greek yogurt OR a Hess On-the-go shop for a “go picnic’ to-go box. It’s out there you just need to look! 5. Your Expectations – Changing your eating habits the first couple days for most people can be difficult. You may experience normal withdrawal symptoms such as: Headaches, Irritability and/or Fatigue. Although uncomfortable, this is your body’s natural way of telling you that it’s changing. Remember in your preparation you are planning for success. So hang in there, your body will thank you in the end! Creating new habits takes time and practice and sometime life gets in the way. Do not despair or quit. I remember when my nephew was learning to ride a two-wheeler bike he said to his Dad (my brother), “Dad, I’m afraid, I might fall.†My brother replied, “You’re supposed to fall, that’s how you’ll learn.†So when you fall, it’s okay, learn from it and the next day remember this saying from Norman Vincent Peale: “Action is a great restorer and builder of confidence. Inaction is not only there sult, but the cause, of fear. Any action is better than no action at all.†So go for it and don’t give up!
3 Reasons Why Lack of Sleep Affects Your Health And 8 Tips On How To Change It
Question: I have trouble sleeping – getting to sleep AND staying asleep. I feel more wound up at night and sluggish in the morning. Help! Answer: Sleep hygiene is one of the many challenges I come across with my clients at Solaris Whole Health. I remember being the global pharmaceutical market manager fora fortune 100 company, traveling 3 out of 4 weeks a month and sleeping 2-3 hours per night. I saw my body shape, moods and immune getting worse. I knew it wasn’t good but I didn’t now how to change it.  Sleep or lack thereof affects your ability to lose weight, deal with typical daily stresses effectively, and fight off colds. Sleep is a necessity, not a luxury. Here are 3 reasons why lack of sleep affects your health and and 8 tips on how to change it! 1. Sleep and Hunger. Sleep loss disconnects your brain from your stomach. There are 2 digestive hormones that control hunger; ghrelin and leptin. Ghrelin, or the ‘go hormone or green light hormone’ is secreted when your stomach is empty, telling your body to‘eat’. Leptin, your “red light†hormone is secreted when your stomach is full, telling you to ‘stop eating’. A 2004 University of Chicago study showed that when people were allowed only 4 hours of sleep, two nights in a row, leptin (stop eating hormone) decreased by 20% and the “eating hormone†ghrelin increased! The people in the study had a 23% increase in hunger and appetite. Not only did they want to eat more, they craved sweets, salty snacks, and starchy foods. Bottom Line: Sleep loss tricks your body into believing it’s hungry. 2. Sleep and Stress. Lack of sleep increases cortisol levels in the afternoon and evening. Increased cortisol levels tell your body to break down muscle and store fat. It also inhibits secretion of serotonin – your ‘feel good hormone’. Not only does this effect how you deal with stress, it also makes you crave ‘feel good foods’ (like cookies for example). Bottom Line: Sleep loss keeps you in an ever present ‘stress mode’, depleting your ability to cope with daily stresses. 3. Sleep and Colds. A JAMA study concluded that those who get less than 7 hours sleep are 3 times more likely to catch a cold. Bottom Line: Sleep boosts immunity while sleep loss impairs it. What can you do. Whatever you do, keep to a ‘sleep schedule’. Go to bed and wake up at the same time no matter what hours you work. When you travel, stick to the hours in your ‘new time zone’ you’re traveling to, not the time zone you left. Keep distractions to a minimum. Your bedroom is for two things: sleep and sex. TV, computers and reading need to be left to other parts of your home. When you feel sleepy, let yourself go to bed instead of falling asleep on the couch. Make sure you have a comfortable mattress. Keep it quiet. Even if you live in a noisy area, find ear plugs, keep dogs out and use a fan or wave machine for white noise and Keep it dark. Keep to minimal distractions; dark blinds, eye sleep ware, etc. Come up with your own night time and wake up ritual. Take a hot quick shower, wash your face, brush your teeth, comb your hair, get into your sleep clothes etc. Prepare yourself and your body for a clean, comfortable sleep. Quiet your mind. If your mind races at night, dump all your thoughts on apiece of paper and tell yourself you’ll deal with it in the morning after a goodnight’s sleep. Don’t fight it! If you find yourself lying in bed for more than 15 minutes unable to sleep, do something that’s not too stimulating like listening to a guided mediation app, or a soothing audiobook or a white noise app. Don’t go to bed hungry or too full. Maintaining consistent blood sugar is key. Eat nutrient rich foods that are gluten free along with vegetables, vegetable juices, lean protein and fruits in 5-6 small meals per day. If you don’t eat enough or eat too much right before bed a dip in blood sugar will wake you up. Practice. Sleeping well does not happen overnight! If these things don’t work, seek out a health professional you trust to help your body get back into balance. A good night’s sleep never felt so good.
Solaris 21-Day 3R Challenge To Keeping The Belly Fat Off All Summer Long
Question: How do I keep the belly fatoff I’ve lost since the holidays for swimsuit season? Answer: I hear this from my clients all the time at Solaris Whole Health. I often say “It’s easy to lose weight; the challenge is keeping it off!“ At Solaris we work on Whole Health by balancing and optimizing each person’s unique nutritional, biochemical and lifestyle regimes while supporting their exercise goals. My clients typically know what is best to eat and once we correct the biochemical imbalances it makes it so much easier for them to stick with the best nutrition plan for their optimum health. However the third component to maintaining this great feeling is often overlooked; maintaining positive daily lifestyle choices over the long haul. Between holidays, changes in school schedules, traveling, vacations and the typical stressors of each day there is always an excuse to ‘treat yourself’ or areas on that can throw off your routine. This is the beginning of the ‘yo-yo’ dieting cycle – wine or dessert one night and juicing it the next day to make up for the indulgence causes stress on your body. This will kill your metabolism in the longterm, cause sleep disruptions, hormone imbalances and other chronic symptoms. I always emphasize balance. In The Power of Habit by Charles Duhigg, he states “Any habits, bad or good, create neurological cravings. Why? When a habit emerges, the brain stops fully participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit – unless you find new routines – the pattern will unfold automatically.†The National Institute of Health showed that this habit automation sparks a dopamine response in your brain creating a ‘feel good feeling’ regardless of whether the habit is good or bad for you. Therefore the biochemical craving of the habit is created. 40 percent of the actions people perform daily are not actual decision but habits (Duke University Study 2006). Grabbing for that snack at 3pm, nibbling off your kids plates, drinking that 16 oz coffee concoction after your workout, treating yourself to that after-noon latte or glass or two of wine after a long day or blindly snacking after dinner are habits that are not serving your body or your belly fat. So how do you enjoy life and your beach body at the same time? The key is consciously creating daily habits/routines/rituals and making sure there is a reward attached. I like to call them the “Solaris 3-R’s! Recognize, Replace, Reward.†Here’s your 21-Day, Solaris 3R Challenge to keeping the belly fat off all summer long! 1. Recognize – choose ONE daily habit that is ‘weighing you down’ and seek to understand it. Why are you making this choice? A treat, loneliness, habit, stress, fatigue, relief? Habits can be changed if we first understand how they work. 2. Replace this habit with a ‘better choice’ for 21 days – replace a specialty tea or green smoothie/juice for coffee,almonds or a greek yogurt for french onion dip, popcorn, cacao smoothie for chocolate, a workout/yoga or 15 minute stretch/hot shower/change into comfy clothes for wine after work. 3. Reward yourself for doing a great job – give yourself 30 minutes to look through your favorite catalog, watch sports center, surf the web, give your self a hand paraffin treatment at night, read your favorite book in bed or snuggle on the couch. Usually what we don’t do is give ourselves the time to indulge in the simplest things, so we indulge in a food, drink or cigarettes to keep us going. The tiny wins you will experience each day will instill new cravings for positive habits as you become conscious of your triggers and patterns, conscious of there placement and conscious of the reward you give yourself. Remember, it’s not willpower, it’s routine. Good luck with your 21-Day Solaris 3R Challenge and see you at the beach!