Jillian Michaels Finds Meaning and Motivation in Challenging Times
When it comes to our own personal fitness journeys, it’s easy for us to get overwhelmed with advice. Celebrity trainer and New York Times bestselling author Jillian Michaels wants us to stop getting caught up in all that noise. As one of the world’s leading fitness experts, Michaels has helped millions of people achieve their wellness goals. While many know her for her tough-as-nails approach on The Biggest Loser, now Jillian wants to help us all find our drive. “It’s all about your why,” she explains to Nutritious Life. “Why do you want to be motivated in the first place?” Michaels created the Jillian Michaels Fitness App to help people get moving, no matter your level of fitness. And working out helps more than just your muscles. ““When we feel strong physically, we feel strong in all facets of our lives,” she adds. Michaels opens up to Nutritious Life about setting goals, how to find motivation (especially now), and her “common sense” diet. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Well, I have been far more fortunate than most. I am lucky enough to be working and have my home. The challenge for me personally has been having the kids out of school, camp, and other activities they used to engage in. It’s been really hard on them not having their friends or regular routine; and it’s been extremely hard for me to maintain my work and self-care schedules trying to tend to them each day. That said, we adapt and innovate. So whether we all get active together, or we just don’t get things done as “perfectly” as we did before- we are getting by and I am grateful for that. What are some of your tips to stay focused? Especially now. I believe that we should transmute any hardship into an opportunity for growth. Is this a wake up call to get healthy? Is it an opportunity to innovate your business? Is it a time to get closer with family? Or, maybe it’s a message to slow down and streamline? Look to bring a meaning to this and in that you will find focus because there is a purpose. Do you prefer to workout in the morning or evening? I workout whenever I have a moment. And there is no right or wrong time. The most important thing is fitting it in and if you have the luxury of choosing when that might be, then listen to your body. If you have more energy in the morning, do it then. If exercise at night keeps you up, make sure to fit it in earlier in the day. How often do you exercise, and what’s your workout of choice? I workout four to five times a week for about 30 minutes straight. Sometimes a little longer. I mix everything up. I hike, kickbox, ride my road bike, do HIIT training, calisthenics and yoga. Keeping variety in your regimen keeps the body constantly progressing and it helps to keep you from getting bored. How do you motivate yourself (and your clients!) to workout? It’s all about your why. Why do you want to be motivated in the first place? Think of the detailed ways your quality of life will improve. Keep some very specific goals in mind that you are passionate about. Is it wearing a two-piece instead of a one-piece? Feeling more comfortable naked? Walking your daughter down the aisle? Or maybe getting ready for your own wedding? It doesn’t matter how profound or superficial your reason for getting fit is, as long as it matters to you. For me personally—it’s my livelihood. So, I have a built-in motivation to keep it together. Plus, I want to be a role model for my kids. And, personally, I want to feel good in my skin. Strong. Healthy. Powerful. Fitness makes me feel that way. If you had to name your healthy diet, what would you call it? The common sense diet. Eat a variety of foods in their most whole, unprocessed form. Don’t eat things that aren’t food like fake fats, fake colors, fake flavors and sweeteners, pesticides, antibiotics, and hormones. Don’t overeat. Common sense. Has it been hard to stay on track with your nutrition while in quarantine? No, because I am motivated to take this time and take on fitness challenges I’ve never achieved, like becoming proficient at jump rope or performing a 10-second handstand. And my diet is the same always. It’s not too strict to stick to. What’s your go-to breakfast? I mix it up, but lately I’ve been really into understanding more about the role our microbiome plays in our overall health. So, I’ve been having organic Greek yogurt with banana, berries, pecans, and walnuts. This gives me the probiotics and prebiotics, all three macros, and a host of micronutrients and antioxidants. Your go-to workday lunch? A salad with protein, like a grilled salmon salad. What’s the one food you always have in your fridge? Lucky Jack organic nitro cold brew coffee. Is that a food? Your favorite food indulgence? Wine! Other than water, what do you sip regularly? Tea and coffee, but organic only. What causes you stress? Work is hugely stressful as it is, nevermind during a pandemic! Practicing my self-care routine helps immensely. I get my sleep, meditate, and take some time to do things I love like surfing and horseback riding. I also play with my kids and see the friends that are in my quarantine circle. How do you express and spread love? This comes down to common sense kindness. Remember that book All I Really Need to Know I Learned In Kindergarten? Use your manners. Say hello. Wave. Practice small acts of kindness that don’t put you out, but go a long way for another person, like allowing them to merge in traffic. Don’t hurt people to get ahead. Try to put
5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time
Remember when you used to have some idea of what your next few months would look like? Maybe you had a daily workout-work-home schedule that varied a little day-to-day but was mostly pretty consistent? Maybe you were looking forward to big things you had planned months or years in the future (vacations! weddings!) and also had financial and career goals that you felt like you could accurately chart over the next five years? And now, since the COVID-19 pandemic started, it’s become clear that the only thing any of us can be certain of is that we’re all going to be living with a lot of uncertainty for quite a while. We don’t know when cases will start to really decline, and when it seems like things are getting better, they get worse. We don’t know when a vaccine will be ready. Many people have been laid off and don’t know when—or even if—they’ll get their jobs back. Parents don’t know if their kids will be going back to school. Even the disease itself is unpredictable, which can make the fear of it even worse. And studies show that while more research is needed, the stress of uncertainty is associated with negative mental health outcomes. The good news is: While the amount of uncertainty we all have to deal with at the same time is new, the problem itself is embedded in the human condition. (Let’s be honest: We can’t ever really predict what’s going to happen minute to minute.) So, many psychologists and meditation and mindfulness experts have been thinking about the question of how to manage it for a very long time. To help you muddle through this stressful time, we pulled together some of their best advice on living with and managing uncertainty. And here’s something to look forward to: many experts believe that learning to do so will help you build resilience for a happier life long-term, no matter what in the world is happening. 5 Mindfulness Tips to Manage Uncertainty 1. “Say hello” to suffering Both COVID-19 and the movement for racial justice require constant interaction with suffering—whether you’re the one affected or are watching it all play out on CNN. And the uncertainty of when the suffering will ease or end is difficult to handle. Thich Nhat Hanh is one of the most legendary Buddhist monks and global spiritual teachers. In his book, No Mud, No Lotus, he says that while the urge to ignore or distract ourselves from suffering is strong (i.e. swap CNN for Netflix?), doing so will only make it worse. Happiness is not about avoiding suffering, he says, it’s learning “the art of suffering well,” and that means facing it without letting it consume you. “The first step in the art of transforming suffering is to come home to our suffering and recognize it,” he writes. Mindfulness practices can help you do that. When you’re focused on building awareness of the present moment, you can recognize suffering, “tenderly embrace” it, and then transform it. That could be as simple as stopping to recognize tension or pain in your body, where you’ve been holding onto suffering and uncertainty. 2. Embrace the beauty of imperfection Wabi-sabi is an ancient Japanese design aesthetic and spiritual philosophy centered around imperfection and impermanence; it embraces characteristics and lessons found in nature, like roughness, simplicity, and the fact that “nothing lasts, nothing is finished, and nothing is perfect.” In Mike Sturm’s new book, The Wabi-Sabi Way, he presents those principles as an antidote to the anxiety of modern life. “Living wabi-sabi means becoming okay with things. It’s about trusting that however life may unfold, you can live in harmony with it. You don’t have to micromanage it,” he writes. “What’s more, you have the inner and outer resources for the moment at hand.” Finding that sense of “okayness” is about releasing expectations and a desire to control things and focusing on how things are, not how you wish they were. (That sounds almost impossible to do during this time, we know!) One practice Sturm recommends is called “earthing,” which is basically meditating outside and is perfect for the era of social distancing, as long as you have access to a tiny square of green space. Sit in a place where your bare feet and legs can be in contact with the grass and alternate between focusing on your breathing and the points of contact between your body and the earth. Take the time to recognize sensations like the sun or a breeze on your shoulders and the sounds and smells around you. The idea is to cultivate contentment in the present moment. In the end, Sturm writes, “We hold tight and yearn for certainty about the future, but the best we can hope for is merely to contribute rather than to control.” 3. Ask yourself: What matters most? So many aspects of regular life have been disrupted with no return to normalcy in sight. And it can be hard not to feel consumed by the uncertainty of all kinds of things—from the super serious to the mundane. What if you get sick? When will you get to travel again? When will you be able to save money again? How long until you can get back to your favorite workout class? In 10% Happier, Nightline anchor Dan Harris tells the story of his journey from having an on-air panic attack to discovering meditation as a tool for living just a little bit happier. At the end of the book, he explains how one of his guides suggested he ask himself, in difficult moments “What matters most?” At first he thought it sounded too generic to be useful, but he came to think of it as a helpful gut-check. Use it when caught up in worries about things that maybe don’t deserve the attention your brain decides to give them. “When worrying about the future, I learned to ask myself: What do I really want?” Harris says.
Mirror Trainer, Rachel Nicks’ Genius Tips Will Motivate You to Sweat
Movement has been a part of Rachel Nicks’ life since she can remember. One of the lead instructors on the Mirror, Nicks is a certified Hatha yoga, barre, T.R.X., kettlebell, Pilates, prenatal and postpartum fitness instructor. When she is not pushing you to your fitness limits, she is a certified DONA doula, and a working actress on hit shows like “Grey’s Anatomy.” Her fitness philosophy is all about getting up and moving. She wants you to set goals, but celebrate your strengths instead of obsessing over your weaknesses. “Health is wealth,” Nicks shares. “My goal is to empower people to achieve health from the inside out by equipping them with education, tools, and encouragement.” Nicks sits down with us to talk about staying focused while working from home (without childcare!), her go-to healthy meals, fitness motivation, and top tips for managing stress. How have things changed for you since COVID-19 hit? Well, I have not been back home to New York City, where I live, since March 14th. When COVID hit, my family made the decision to stay with my parents in California — and are here until January. I’m pregnant and we will have our baby here and spend our maternity and paternity leave here. Living with my parents has been a beautiful and challenging experience. Not knowing when I would return home or where I would give birth was overwhelming. After three months, I needed to make a decision to ease my anxiety. Once we decided to stay and get our own place I was able to feel more settled. I have learned to embrace chaos. Trying to balance work while being pregnant and mothering a 2-year-old is not easy. Then, with the added stress of COVID-19, it can truly be all consuming. Having my son is truly helpful because he forces me to live in the moment. What are some of your tips to stay focused, especially now? Focus with a 2-year-old and pregnancy brain is interesting! I usually try to get work done when my son is napping and when I feel I have the energy or clarity. I have given myself permission to ask for extensions to deadlines and I have embraced that my phone calls may include a toddler meltdown. I accept my circumstances which helps me focus and not be so stressed about how unique and challenging my circumstances are. It also helps to know that we are all dealing with the same thing so I feel a sense of camaraderie and support. Do you prefer to workout in the morning or evening? Mornings are my favorite, but I don’t have that luxury anymore because my husband works the first half of the day. So my workouts these days have consisted of baseball, golf, and chasing my son on a scooter. How often do you exercise, and what’s your workout of choice? I exercise at least 5 times a week. I try to walk daily to get fresh air. I love variety. I find that different disciplines not only challenge me differently physically, but they impact my mind and spirit differently as well. I love HIIT, kickboxing, pilates, barre, and yoga. Only thing that is not my jam is running. I find other ways to get my cardio in. How do you motivate yourself (and your clients!) to workout? Just get started. The times you don’t feel motivated is when you really need to move. Movement is medicine. It shifts your energy. I am amazed every time I move how quickly I feel my energy shift and it is always a positive shift. Don’t wait for the perfect time or the perfect mood. Just move. Try different types of workouts. Vary your workouts. Try to find something you enjoy. Don’t just do something because it’s trendy. There are too many options to dread your workout. If you have children, work out with them. It will teach them to move and it’s fun. It won’t necessarily be a “perfect” workout but who cares. For myself, I get moving when I have some energy or to help boost my mood. I usually try to do some yoga to just connect to my body and breath and release tension and stress. If you had to name your healthy diet, what would you call it? I believe in wellness. It’s a lifestyle. I believe in eating fresh, local, and real food. I avoid processed foods and cook as much as I can because I can control what I am putting into my body. I pretty much eat everything. I do not believe in cheat days or punishing myself for eating certain things. Food brings me immense joy. I try to not wait to eat until I am starving. I eat 3 meals a day and have little snacks throughout. I control my portions. I don’t fill my plate. I listen to my body. Your body will tell you what it needs if you listen. Pregnant women aren’t the only ones with cravings. Has it been hard to stay on track with your nutrition while in quarantine? My father is a Cookie Monster so when I was staying with him, staying out of the pantry was tough. In my home, I avoid stocking my fridge or pantry with a lot of tempting snacks. Now that I am in my own space, I have been doing much better with my nutrition. I also just feel so much better when I avoid a bunch of sugar. Your go-to breakfast? Yogurt, fruit and granola. Colder seasons I love oatmeal and berries with honey. What’s the one food you always have in your fridge? I only get to pick one? I always have eggs, apples, yogurt and almond milk. What do you eat before and after a workout? Before a workout, I’ll have a boiled egg and toast or a piece of fruit. I try to have protein after a workout —and hydrate well. Your favorite food indulgence? I love a good
Why Self-Care is Crucial For People of Color (and Especially Activists)
People of color experience systemic racism on a daily basis, and research shows that, unsurprisingly, that experience is often stressful and traumatic over time. In fact, Dr. Monica Williams’ research has identified a connection between racism and post-traumatic stress Disorder (PTSD). Other researchers have looked at how racial discrimination affects neurobiological pathways, and therefore, mental health. “When we think about trauma, like more traditional forms, there’s often a beginning point, and there’s an end point. With race-based trauma, we don’t really get that,” says Simone Leavell-Bruce. “When you think about healing, it’s kind of tough, because we live in a racist society, so there’s no break from it. There’s no ending.” Leavell-Bruce is a doctoral intern at the Center for Counseling and Psychological Services at UNC Charlotte and also works with Dr. Williams’ Behavioral Wellness Clinic as a visiting therapist. (She’s 99.9% a doctor, by the way; she finished her doctorate in clinical psychology but just technically has to finish the internship before claiming the title!) Her doctoral dissertation research looked specifically at mental health among activists like the members of Black Lives Matter. During this moment of increased activism for racial justice, Nutritious Life talked to Leavell-Bruce about her study, the overall science on racism’s psychological toll, and why self-care—via practices like connecting to your community and just simply getting enough sleep— is necessary and important for people of color. Racism, Mental Health, and Self-Care: A Q&A With Simone Leavell-Bruce What inspired your research? Being Black in America is already difficult. But then when you add on that layer of being an activist, there are specific and unique challenges, because you are actively…confronting the system and challenging it and demanding change. It was really important to me to study that specific group and look at some of the unique issues. We already know that racism is ongoing. It’s perpetual, and we never get a break from it. Race-based trauma and stress can lead to symptoms very similar to PTSD. There are [also] some symptoms that are not really counted for in our diagnostic system that often come from racism. What did your research show specifically related to the stress experienced by Black activists? I looked at how many hours a week folks were involved. Those who were more active or spent more hours on race-based social justice work experienced higher levels of depression and anxiety than those who were less involved. And it’s also about visibility. People who are more visible, on the front lines at the rallies and protests, they also experience higher levels of depression and anxiety, as opposed to those who might be more behind the scenes. But can’t feeling like you’re not doing enough also be psychologically stressful? With any kind of trauma, the main issue there is that there is a lack of control the person feels over their body. There is this idea of: Am I going to live through this, or is going to kill me? So with racism, especially with what we’re seeing now on social media, that’s this loss of autonomy and control over one’s body. And so when you are inactive that way, when you feel like you don’t have control and autonomy, that can be a very traumatic experience. So for folks who feel like they can’t do anything, it’s disempowering. It often makes you feel hopeless, helpless. Like: What can I do here? And that’s why I really advocate for people to use their voice in whatever way they can, whether it be safely protesting or using your social media platform in an active way, donating, having conversations with white people. Activism looks different, and we can’t all be activists in the same way. We’re not built for that. But I really advocate for people to be active and to take their control and power back, because with trauma, often your voice is taken away. Someone else is taking it and you can’t get it back. And that’s a very disorienting experience. RELATED: How to Take a Mental Health Day So from a psychologist perspective, what is helpful for people experiencing this kind of stress? Within activist cultures, generally, there’s this theme of “We know we’re all suffering,” but there is also not a soft place for folks to land in. There’s no attention paid to self-care and coping. It’s kind of like, “Well, this is what we do. We’re gonna put ourselves out there. But we also don’t want to hear folks whining and complaining about it. Just get to the work. And so often that leads to activist burnout. There’s research about that, and a lot of people have had to disconnect from work that they’re doing because of the burnout, because of the physical, emotional, and psychological toll. Your body and brain can only take so much. So what I advocate and lots of people advocate is, yes, going to therapy, whether it’s individual therapists or a group…maybe Black women’s groups or Black men’s groups. But also thinking about connecting with your peers. There’s a lot of research that shows that when you are connected with people who share your identity—whether your racial identity, or maybe your religious, spiritual identity—and you process together with them, and share, and use your voice to express how you’re feeling, that has a healing effect. And taking breaks from social media to restore yourself is very, very helpful. Something I’m doing right now is kind of taking a step back. It is good to be intentional about it, like when you view it, how long you’ve engaged in these conversations with people arguing with each other… Another thing that is really important is not taking on the burden of the White ally. So, there are a lot of White people who are out there doing their own work, and there are also some who, you know, I’ve got a lot of calls and texts like “I’m so sorry about the climate, what can I do?” And oftentimes
Use this Natural Practice to Become More Grounded
Excerpted from Ritual Baths (2020) by Deborah Hanecamp, reprinted with author’s permission. Earth, North, Summer, Taurus Tea Pairing: Nettle, Red Clover, Rose, and Dandelion Tea Even if they live in the middle of a big city, people who have a green aura will always find a way to stay connected to nature. Because they are filled with so much empathy, they often need to escape into nature to ground and let the soft winds, water, and earth cleanse their spirits. Even a simple house plant on a windowsill of your midtown walk-up can remind you what you know to be inherently true: You are nature! The earth is your body, the wind is your breath, the water is your blood, and the fire is your spirit. The reason you may connect to crystals is because they speak to the minerals in your body and remind you that you, too, are a part of this beautiful Earth. We take care of our bodies the same way we take care of the Earth. When you are going through a phase of eating unhealthfully and skipping workouts, watch and see if you are also buying more plastic and engaging in other practices that harm the Earth. The more we can realize that we are nature, the more we can take care of her. RELATED: 5 Incredible, Science-Backed Benefits of Meditation When we talk about getting grounded, what we are really talking about is returning to the source, returning to the truth of where we come from, returning to the earth. This bath is designed to help us to remember the truth of who we are. Follow this bath with a walk outside. Ingredients Red clay, mixed with bentonite clay and graviola powder, nettle leaf powder, or matcha 1 cup black lava salt 1 cup pink rose petals 1 bunch of fresh rosemary 10 drops each of rose and rosemary essential oils All of your non-water-soluble crystals Ritual Mix clay and plant powders with spring water to create a thick paste. Cover your body head to toe with the mixture. If you have the luxury, go outside naked, covered in the mixture. Stand in the sun. When the paste begins to dry, rub it off your body. It will create a fine, very exfoliating dust. Notice how grounding and awakening this practice is. If you cannot go outside naked and covered in green mud because your neighbors will be convinced that the zombie apocalypse is here, then prepare your bath while you’re letting the mixture dry. Place all the other ingredients in the bath at a temperature of your choosing. Light a candle. Create a smudge using white sage by putting it in a nonflammable tray of some kind and igniting it. Waft the smoke around your body using a feather you have found. Step into the bath and dunk your head underwater. Place the crystals on your body wherever your intuition is guided to place them. Sing this song (original author unknown): Earth my body. Water my blood. Wind my breath. And fire my spirit. Take ten deep, grounding breaths. Sit and soak in the medicine you’ve created. Excerpted from Ritual Baths (2020) by Deborah Hanecamp, reprinted with author’s permission. Mama Medicine is Deborah Hanekamp – The author of the bestselling book Ritual Baths and widely known as “fashion’s favorite healer” (Vogue Magazine). Mama Medicine facilitates Medicine Readings all over the world. These ceremonies integrate two decades of experience. At the end of every Medicine Reading, Deborah prescribes a Ritual Bath. Her empowering work along with her unique aesthetic and approachable personality, have garnered Mama Medicine tens of thousands of global followers and features in major press outlets. In a world of gurus and self-help, Mama Medicine encourages us to be our own healer and helps us connect to the true master within us all: the power of love. Follow Deborah @MamaMedicine
Is the News Making You Feel Unmotivated?
Ask Keri: The news cycle has me feeling really low and unmotivated. What are some ways to stay focused on my health and wellness? Keri Says: Most of us have been spending more time at home lately than we’re used to, and as a result, we’re watching and reading the news more frequently – a news cycle which is flooded with stories about the pandemic. Yes, many of these stories are uplifting, and there’s no shortage of inspirational talk on social media about utilizing this time to try new things. “Read a new book,” they say. “Start a side hustle,” or “Pick up a new hobby or two.” Sure, that all sounds wonderful, but, if all you feel like doing is throwing on your sweats and binging on Netflix, I get it and I don’t blame you. With constant reminders that our world is anything but “normal” right now, we’re all in the middle of an emotional roller coaster, and most of us could use a little extra motivation during these strange times. With the entire world in a state of uncertainty, you may not always feel like focusing on health and wellness all the time. Or, at all. And it’s absolutely okay to feel that way. Just don’t STAY there. RELATED: Why Cultivating Self-Worth Leads to Healthier Choices (and How to Do It) Prioritizing your wellbeing is more important right now than ever, and may be the very thing that can help you out of your funk. So, while it’s okay to give yourself a break now and then, it’s important not to lose sight of your health and wellness goals for too long. When the world throws challenges at us, it’s easy to lose focus on what matters most. I challenge you not to give up, and hang in there. Here are some of the tricks I use to stay motivated and make healthy habits last. 1. Write Down Your Goals. It’s time to put some pen to paper and get clear on your health and wellness goals. Writing down realistic goals, along with why you want to achieve them in the first place is the first step in making any healthy habits last. You know you want to eat healthier, but what’s the deeper reason? Maybe you want to have more energy, set a positive example for your kids, or feel happier. Whatever your reasons are, writing them down ensures you won’t forget why you started in the first place. When you feel unmotivated (because we all do, sometimes) coming back to your “why” will help you stick to your goals no matter what obstacles are thrown in your way. But, just writing down general goals isn’t enough. They have to be specific and realistic goals that you can actually measure. Exercising more is a great general goal to aim for, but how will you know when you’ve achieved it? What does “exercising more” mean to you? . Instead of just aiming to exercise more, you should set a more specific goal, such as walking for 30 minutes, four days a week. Once you achieve this goal and build confidence, you can increase your goal to walking for 45 minutes, four days a week, for example, and so on. 2. Make an Upbeat Playlist. There’s nothing like hearing your favorite song to instantly change your mood. If you’re feeling down or discouraged by the current events, play some music to lift your spirits and shift your mindset. Research shows that music can boost mood and even make exercise more enjoyable. So, find some pump-up jams for your workouts, calming melodies for when you need to unplug, and happy tunes to inspire some dancing in the kitchen to make meal prepping a little more fun. A little music makes everything better, so don’t neglect to add some to your day. 3. Find a Buddy or Group. Yes, we might be social distancing right now, but that doesn’t mean you can’t find support or a community of like-minded people to keep you accountable and inspired. If you’re living with your partner, roommate, or family, you can get them involved by trying new recipes together, going on walks, or unplugging together by playing some games. On your own? You can also find virtual communities for everything from fitness to meditation, thanks to countless online classes and apps. You’ll be less likely to bail if a friend is expecting to see you for that live online yoga class. Plus, seeing others achieve their goals will keep you inspired and determined to reach yours. 4. Put it On the Calendar. Feeling a little out-of-sorts these days? You’re not alone. The coronavirus has undoubtedly changed our routines and daily schedules, which means scheduling health and wellness into your day may be more important than ever. When you make something part of your schedule and write it on the calendar, you’re less likely to forget about it, and you have one less excuse for not doing it. You can also try setting reminders on your phone for wellness breaks throughout the day, such as standing up and moving, drinking water, meal prepping, getting outside, or relaxing with a book. While these may feel like small things, they can make all the difference in your day, so don’t forget to make time for them. 5. Get Organized and Declutter. A little Marie Kondo-ing might just be the refresher you need to feel less stressed and shift your focus to health and wellness. Our living spaces can have a powerful impact on our mood, so decluttering and rearranging your space to promote peace and wellness will set you up for success. Consider finding a spot such as your bedroom, a corner in your living room, or even the bathtub, that can be your place for some Zen and restoration. Stock up on nutritious foods and hide the sugary treats. Consider getting a jogging stroller to take your kids with you on a run, and/or
5 Ways to Avoid Total Burnout When You’re Stressed
By Tiffany Lester, MD, for Parsley Health It’s hard to be healthy 100% of the time. When we find ourselves under a mountain of stress, we are a hundred times more likely to experience symptoms of burnout. Between work deadlines, a full social calendar, and family or relationship drama—maintaining a healthy diet and consistent exercise regime can fall to the bottom of the list. This is a vicious cycle. Poor nutrition, a lack of sleep and bad eating habits can only make stress worse rather than better. The Definition of Stress Stress is a conscious or unconscious psychological feeling or physical situation which comes as a result of physical or/and mental ‘positive or negative pressure’ to overwhelm adaptive capacities. When I read this recently, the part of the definition that stuck out to me was that stress can be positive. While stress is often represented as a negative, it’s really all about balance. It’s not about never being stressed out just to be healthy. Stress is going to be there. But you can give your body the tools to be resilient enough to withstand anything that is thrown your way. These tools become vital when you start to experience symptoms of burnout. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to mental health. The symptoms of burnout can include chronic fatigue, insomnia, lack of focus, increased irritability, and more. Almost 90% of doctor’s visits are due to stress that presents as hormone imbalance, infertility, irritable bowel syndrome, etc. This is not to say that these aren’t real, clinical conditions but there is often a recurring commonality that is due to elevated stress levels. Human beings are resilient. We’re built to withstand much more than we think we are. A sign of good health is being able to tolerate or adapt to many different insults. Health is not about deviating two mm to the left of your routine and then falling apart. The good news is that there are ways you can build up your tolerance to stress. These are some of the tips I give my patients to increase their resilience to withstand everyday stressors. 5 Ways to Stay Healthy-ish When You’re Stressed and Near Burnout Go to bed. Staying up late to finish a presentation or waking up super early to fit in a workout before your day starts can actually do more harm than good. Sleep is the only time your body can fully rejuvenate. When we aren’t sleeping this depresses our immune system making it more likely for bacteria or viruses to take hold. And none of us have time to be sick! Take adaptogenic herbs. Herbs like maca, rhodiola, and ashwaganda have been used for centuries to combat stress. Their adaptogenic qualities help the body become resilient whether your cortisol levels are high or low. Do yin yoga. Have you heard that sitting is the new smoking? We sit to work, to eat, to watch TV, to scroll Instagram. All of this adds up to tight hip muscles, poor posture, and back pain. Combat this with a yin yoga class once a week to relax the brain and body while releasing stored tension in the muscles. Get acupuncture. Not only can this calm your nervous system but you also receive a built-in meditation. While the needles are in, you can lay quietly while focusing on your breath or a chosen mantra. Take magnesium. This is the most common mineral deficiency in America. Magnesium is involved in over 300 enzymatic reactions in our body. Taking a daily dose of this vital nutrient can relax your tight muscles and calm your monkey mind so you can focus on your mile-long to-do list. Don’t know if you are close to burnout? Take our burnout quiz. If your score is high, our highly trained doctors at Parsley Health can help with state-of-the-art diagnostic testing and a comprehensive work-up with our health team. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.
Should You Exercise With a Cold?
You’ve been kicking booty at the gym and are finally in the habit of daily exercise when ka-BOOM, you wake up with a sore throat and a stuffy nose. You feel deflated because you were finally starting to see the results of your hard work. You sit on the edge of your bed, holding a box of tissues, thinking to yourself, “Should I exercise with a cold?” The docs will tell you that if your symptoms are above the neck like a sore throat and a stuffy nose, it’s okay to workout. If your symptoms are below the neck, like a fever, a cough, body aches or worse, the docs want you to stay home and chill. As a Pilates Instructor who has had plenty of clients show up for class with a cold, I have some added advice. When you have a cold, it’s a sign that your body is trying to cleanse itself. It’s looking for rest and rehab vs. the rigors of your usual workout. Does that mean that you need to sit at home? No way. My favorite ways to exercise with a cold: Go outside for a heart-pumping walk or easy jog. Do an online yoga class in your living room. Bounce on your trampoline in the backyard. Take your bike out for a spin. Keep up your usual healthy eating habits and add more fluids to help flush the congestion from your nose. These low-intensity workouts will allow you to exercise with a cold while you body’s trying to recover. Do you notice what else these types of workouts have in common? They involve NOT going to the gym, the indoor cycling studio or the barre class. That’s right! While rehabbing your body, you’re keeping your germs to yourself. And because not everyone has good manners like you do, here are my top ways to avoid catching a cold in the first place: Carry antibacterial wipes and wipe down the spin bike or other equipment before using it. I used to think that I looked crazy, but when my friends started to ask me for a wipe, I knew I was smart. Drink tons of water and add some fresh, vitamin C-containing lemon slices to it now and then. Take a probiotic daily. Get 7-8 hours of sleep. Make it a priority. Meditate daily to quell your stress level. Workout regularly! When you exercise, your circulation and blood flow is increased. This means that your immune system is also circulating and working at its peak. If you still feel like you’re dragging, and the above suggestions don’t feel right, it’s OK to give your body a few days off from all workouts. A short break won’t unravel all of your efforts. You should feel empowered that you listened to your body and return to your usual plan with positive energy both mentally and physically when the time is right. About Cassie: Cassie Piasecki, NLC is a Pilates Method Alliance, Certified Pilates Teacher, personal trainer, and Nutritious Life Certified Nutritionist based in Newport Beach, California. With over 24 years of experience, Cassie has taught fitness to over 10,000 people! She now connects with clients both in the studio and online via her website. Her favorite quote comes from Joseph Pilates, “Physical fitness is the first requisite of happiness.”
How to Be Healthy On a 3 Day Weekend
Three day weekends. They’re all about your favorite F words: friends, family, food, and fun. You know the drill. But it’s amazing how an extra 24 hours makes it so easy to overdo everything and turn what could’ve been a chance to press the reset button on your life into a hangover-filled, sleep-deprived, food-coma weekend. I always talk to my clients about changing their mindset about what weekends mean, especially those clients who tend to eat well all week long and then go bonkers come Friday night, undoing all the “good” work they did since Monday. This weekend, break the cycle. Flip the switch. Redefine what a weekend means. Learn how to be even healthier during a time you normally reserve for your most unhealthy habits. Instead of thinking it’s time to go “off” your diet, skip your workout, and binge watch Netflix, use this 72 hour break to be kind to your body. Approach this weekend as a kickstart to good health and a little more happiness. Today I’m teaching you how to be healthy on a 3 day weekend, and I’m not even gonna talk about food. How to Be Healthy On a 3 Day Weekend Sleep Deep: Allowing yourself to become sleep deprived can leave you feeling lethargic, dull, cloudy, and can even worsen your metabolism and interfere with proper decision making. I want you to tuck yourself in a little bit earlier and aim for a minimum of 7 hours with the Sandman, sans electronics! Winding down before bed is important for setting yourself up for a good night of sleep. Chamomile tea, a little lavender oil, some deep breaths can go a long way. Figure out a routine you can stick with even if just on the weekend, and treat your body to some much needed downtime. Love More: While I have you thinking about your time between the sheets, go ahead and stimulate the release of those feel good hormones by creating a little extra time to connect. Intimacy and sex flood the body with oxytocin, and I’ve never heard anybody say they are getting too much oxytocin in their, er, diet. And did you know that research shows oxytocin lowers stress, which also helps lower your weight? Wham bam thank you ma’am. Sometimes a busy schedule can leave the importance of intimacy on the back burner, so use the extra time this weekend to light that fire again. Nurture Yourself: Sometimes being passionate in our lives is easier when we take a moment to love ourselves a little more. There are endless benefits to feeling your best, and most of them happen on their own. Your posture will straighten, your face will soften and brighten, you’ll naturally be exuding the best version of yourself. Think about what makes you feel pampered and do it. It might be a massage after work or a mani pedi tomorrow with your morning coffee or even just taking time to use that delicious moisturizer you normally skip after a shower because you’re running out the door. Whatever it is, remember that it’s not selfish to use time for yourself. I hope this long weekend you enjoy a lot of your favorite f words, and that you do it in a way that is kind to yourself. Learning how to be healthy doesn’t have to start on a Monday. It can start on a Friday and continue all weekend long.
9 Reasons Why the Beach is Healthy
I know I’m not alone in my mad love and passion for the beach. A lake is fine. A river is nice too. But, c’mon, there is nothing like the ocean to completely reinvigorate a body and soul. When it comes to living a Nutritious Life, I speak to my clients about stressing less, living consciously, sleeping deep, nurturing themselves and so on. Why? Because it’s not all about the food (although watermelon and chips and guac are quite delicious at the beach). Taking care of your body has to do with more than what’s on the end of your fork, and there’s nothing like a day at the beach to zero in on keeping your Nutritious Life alive. Whether you’re struggling with weight loss, emotional eating, ditching sugar, or any other food issue, give yourself a break today and get your toes in the sand. You just might find it affects your waistline better than you could have imagined. 9 Reasons Why the Beach is Healthy for You 1. It’s good for your joints and skin There’s nothing more therapeutic for your joints and muscles than a soak in salt water. The ocean heals little nicks, cuts, and scrapes, and if you take a minute to exfoliate with a little sand, your skin will be grateful for days. (Just remember to reapply sunscreen after time in the salt water and sand.) 2. You can take a walk A walk can be even better than a run when it comes to clearing the mind. I find there’s nothing more cathartic than a long walk on the beach (versus walking in the city, which can trigger emotions worse than road rage). It doesn’t have to be fast, and it definitely doesn’t require a watch, a Fitbit, or any kind of app. Unplug. Walks on the beach are kind of perfect any way you do them—with your kids, your partner, or alone. There’s no goal, no rush, no race, no place to be. Relax and find some seashells along the way. 3. It’s easy to do a body check We know we should all be doing body checks, but many of us pass over our bods when our minds are overcome with the thought of only having five minutes to hop in the shower, shave, and blow dry our hair, all before getting the kids to school. As you put on your sunblock, start with your face and work your way down your body, taking time to pay attention to your skin and looking for anything you might not otherwise notice. It’s a good practice to get in the habit of doing more regularly. 4. It can be a natural tech detox Honestly, my colleagues would never believe me, but I really do love that the beach is entirely destructive to technology. It feels good to relax without a computer, phone, and tablet for a few hours. Some of my most creative moments have come when I’m undistracted and left alone with uninterrupted thoughts. I’m able to focus entirely in the moment without worrying that a ding, blip, or ring will pull me away from my escape. Save your money; don’t go buying protective cases. 5. It’s a great place for a nap Ever notice dozers everywhere at the beach? You won’t need your synthetic sound machine to catch that much-needed shut-eye. Sleeping at the beach to the sound of the waves crashing on the shore is like music to your ears, as long as you’re far enough away from the kids playing playing on the next blanket over. Sleep deprivation messes up the hormones that regulate hunger, causing an increase in appetite and specific cravings for calorie-dense, high-carbohydrate foods. A beach nap (in the shade!) is a therapeutic way to log some hours. 6. It’s a turn-on There are few things sexier than a day at the beach. Once your senses are stimulated, you’ve relaxed, and you’ve unplugged from your daily routine, you don’t have to leave the good vibes in the sand. Just remember to get all the sand off before jumping between the sheets. 7. You can soak up the vitamin D This vitamin is crucial for our health and wellness, yet an estimated one billion people worldwide are deficient. A day in the sun is the perfect way to meet your daily intake goals. The sun can give you even more than a good mood and a summer glow. Because vitamin D is synthesized in the skin, healthy exposure to sunlight in small doses has been proven to support bone growth and also prevents calcium loss in mature bones. 8. You can mix up your workout Does your daily workout routine feel mundane? A day in the sand is a perfect way to mix up your fitness routine because the possibilities are endless. Make an effort to join in on the game of beach volleyball, frisbee, or soccer with the kids. Try paddleboarding, or hop in the water for an aerobic exercise that can relieve your joint pain and burn those extra cals. And the best part? Beach workouts are like boutique workouts without the high price tag, so your wallet will stay heavier. 9. It’s social There’s something to be said about leaving everything behind and truly being present to enjoy your surroundings, including the people in them! It’s easy to get caught up in your normal daily routine. A New York City street bustling with people can actually be lonely when everyone is walking with headphones and a one-track mind about getting somewhere on time. At the beach, I find people pull out more civility. Families connect. Friends play. Lovers relate. There’s a different community for the day—one made up of people who are all out for a nice time. It is noticeable to me when I am on vacation or at a local beach for the day. Reconstruct your pillars. Dig out your umbrella. Add to my list. See you on the sand,
7 Nutrients You Need for Healthy Hair
Healthy hair is more coveted than the perfect pair of jeans but sometimes more elusive than the perfect avocado. While we don’t all hate the Pantene lady for being beautiful, we do have a little ounce of envy at what happens when she swings her mane around in slo mo. Why? Because when we swing our dry, brittle, over-processed, or just generally damaged hair around, it kinda just stays in one place. And then we swing in the other direction to make sure it wasn’t just a directional fluke, but nope. Kinda just stays in place. So what’s a girl to do to get those frazzled locks back to being commercial worthy? EAT! As much as I love trying the latest beauty products and believe in many of them, my expertise is fixing us all from the inside out. So when it comes to sporting healthy hair, I always turn to my fork rather than the fancy stuff in a bottle. The healthier you are on the inside, the healthier you’ll look on the outside. Your hair is no exception. 7 Nutrients You NEED for Healthy Hair: B Vitamins: Go for quinoa oatmeal, brown rice, strawberries, green leafy vegetables, chicken and salmon. They contain the B vitamins niacin, pantothenic acid, folic acid, B6 and B12, which are responsible for strengthening hair follicles and increasing circulation to the skin. They work to stimulate hair follicles to grow healthy hair. The complex of B vitamins is important because all of these vitamins work together. Researchers have shown that B vitamins play a role in a reduction in hair loss, a decrease in gray hair as well as longer, shinier hair. Biotin: You don’t often find me telling you to eat liver, but it’s a very good source of biotin, which is also a B vitamin. Biotin gets special attention for its role in stimulating new cells and re-growing lost hair. It’s still up in the air as to whether or not biotin supplementation, shampoo and hair products can do the same work as biotin in the diet, so make sure chow down on these great sources: nuts, eggs, Swiss chard, whole grains and halibut. Zinc, Selenium and Iron: You’ll find zinc in oysters, red meat, shellfish and legumes. Selenium is abundant in butter (yes, a little organic grass fed butter is good for you!), garlic, whole grains and fish. And, iron you’ll find in dark greens, grass fed meat, sunflower seeds and even dark chocolate. These minerals assist the body in repairing damaged hair and strengthening hair follicles. You need every strand you have, so eat foods rich in these minerals to keep your stylist in business. Protein and omega 3s: You’ll find protein in nuts, seeds, legumes, meat and fish. Focus on fish when it comes to hair because you want both protein and omega-3s to help your hair and grow shiny. Aside from adding these uber nutrient foods to your diet, if your hair is on the dry side, don’t wash it daily – 3 or 4 times a week is probably plenty. The oils on your scalp can revitalize the shine to your hair, so don’t go scrubbing them away with shampoo every day. Also, limit heat based styling tools, such as blow driers and straightening irons (yes, ladies you can do this!) which can rob the hair of moisture. If you need an immediate shine and repair for your otherwise lackluster mane, food comes to the rescue, yet again. Use one of these ingredients to add instant pizzazz. You can apply the below foods to just the dry parts of your hair, or your whole head. Avocado Argan oil Beer Moroccan oil Olive oil Nutrient deficiency shows in your hair not just your mood, friends. If your diet is somewhat lacking, a multivitamin may not be a bad choice to help make the most of your pony. So there you have it. Healthy hair starts with what goes in your mouth. So the next time you’re having a bad hair day, make it a good food day.
