Power Tip #1 “Hands of Time”
Meredith E. Conn, MA.,RD- Powerhouse Consultant
Last night we were treated to an extra hour of snooze. The luxury of daylight savings shouldn’t be a one night stand: sleep scientists have uncovered many reasons to cozy up to another hour or 2 of zzz’s for both kids and adults alike. Adults who sleep at least 7 hrs with a regular pattern (ok when we have teens it is understood as with babies- there can be interruptions) have less central obesity and therefore less heart disease, diabetes and cancer; better focus, less depression and anxiety. Kids-particularly our athletes- grow and repair at night…all that muscle tissue u worked tirelessly during practice or at the weekend tourney has been broken down or “catalyzed” . Restorative sleep is when protein, assisted by a team of nutrients, “anabolize” or lay new muscle….and let’s not forget bones- those great long bones that volleyball players pine for are able to stretch and grow when we’re supine (look it up!).
So put away the iPods, computers and ‘aps’ and stop drinking all beverages at least 3 hours before ‘night-night’ .Than put on ur flannel jammies and cuddle up with a book so that when you snooze- you don’t lose- really!
Power Tip #2 "Holiday Survival"
Meredith E. Conn, MA, RD. Powerhouse Consultant
‘Tis the season for much revelry as we embark upon winter traditions 2011- including but not limited to- Xmas, Kwanza and Chanukah. December events can be emotionally stressful and physically taxing. Our obligations range from sharing bedrooms with people we may share only a gene or 2 with, to overindulging in holiday feasts and their refrigerated remains until Super Bowl Sunday. A few tips to the wise- men, and women to help survive with souls intact and jeans un-ripped:
A shot in the arm: Influenza at the least, can take you out for a week. For those already health compromised, it can result in death. Influenza is a severe respiratory illness, not the tummy troubles. So buck up and bear the needle…..shedding a few tears is something we can live with.
Immune boosters: “Sandwich” the appetizers and desserts that melt in ur mouth between those that you’ll actually need teeth for- fruits, veggies and whole grain foods. When serving as holiday cook, use substitutions such as whole grain flours for white- do a 50/50 exchange.
Fly the coop: Use a quick 10 minute walk to defer feelings of sluggo- ness and escape for some winter solitude. The benefits of physical activity are cumulative physically, and mentally empowering. No need for boots - in most cases good gripping sneakers work, an ugly holiday sweater and mittens- oh, and don’t forget the ‘control tower’ covering- a hat!
Signing off until 2012….may ur holidays be wondrous and wonderful!