Step away from the table...

Twas the night before Christmas, when all through the house,
Everyone was eating…even the mouse!

The most wonderful time of the year is back, and that means one thing: notorious holiday parties! Between the office buffet, neighborhood open house, family gatherings, religious festivities, and community get-togethers, sticking to a healthy eating plan becomes, well, difficult to say the least.

The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.

Check out the following excuses. If any of them sounds familiar, don’t worry. SparkPeople has the strategies to help you deal with these excuses, and still enjoy the holiday season.

Stress & Skin Disorders

Stress and Skin Disorders (inneridea.com Dec 2008)

In the emotional rollercoaster of life, sometimes the “down” periods have long-lasting effects on more than just our mood. In fact, numerous studies link factors that impact our emotional well-being, such as stress, depression and anxiety, to an increase in skin, hair or nail problems. Now, dermatologists are advising patients to recognize these secondary symptoms and to seek treatment early before they cause additional stress.

Speaking at the American Academy of Dermatology’s SKIN academy, dermatologist and clinical psychologist Richard G. Fried, MD, PhD, FAAD, of Yardley, Pennsylvania, discussed the reciprocal relationship between feelings and appearance, and how failing to address these concerns can affect how we look, feel and function.

“When patients are going through a rough period in their lives, negative emotions can wreak havoc on their appearance,” said Fried. “So, as a result, patients might start to notice that their hair is thinning, their skin is inflamed or their nails are brittle—which can be physical manifestations of their mental state. These unwanted physical changes can have a profoundly negative impact on how they feel. The negative emotions can trigger a vicious cycle of worsening skin, hair and nails leading to worsening of their emotional state and can lead to further worsening of the skin problem. Dermatologists can play a key role in helping patients not only alleviate these physical symptoms, but also help enhance their quality of life during a difficult time.”

Psychodermatology InterventionsStress can manifest itself on one’s appearance in many ways, primarily by making the skin more sensitive and more reactive. For example, Dr. Fried noted that stress can make rosacea more red, result in acne lesions that are more inflamed and more persistent, cause brittle nails and ridging of the nails, cause hair loss, cause or worsen hives, and cause excessive perspiration. In addition, stress also is a known trigger or can be a worsening factor for fever blisters, psoriasis, seborrheic dermatitis and has even been shown to impair skin barrier function and dehydrate the skin—allowing more irritants, allergens, and infectious agents to penetrate the skin and cause problems. Stressed skin often appears stressed, distressed and older.

“When it comes to treating patients who we suspect may be experiencing skin, hair or nail problems as a result of stress or other emotional factors, it is helpful to ask them whether their skin seems to look or feel worse when they are stressed,” said Dr. Fried. “Beyond the direct physiological effects of stress, patients under stress also tend to neglect or abuse their skin, lacking the energy and motivation to adhere to their skin care regimens. There also might be signs of stress-related behaviors—such as scratching, pulling or rubbing—that can exacerbate problems.”

To successfully treat stress-related dermatologic conditions, Fried recommends that traditional dermatologic therapies should be used in conjunction with appropriate stress management strategies. For example, Fried discussed how stress reduction interventions and techniques can reduce the culmination of negative events that can worsen many of these problems. Wellness professionals are in a primary position to offer suitable stress management options to clients, such as breathing techniques and body awareness.

Happy New Rear!

Getting through the hustle and bustle of the holiday season doesn't have to totally eliminate your workouts.

Try my 'surviving the holidays' fatblasting challenge:
25s ( complete 5 sets of 5 reps for each block)

Burpees
plank to pike
Cardio Burst (football runs)25 sec.

single leg squats w/opposite arm overhead press
calf raises
Cardio burst (jump rope) 25 sec.

Tricep pushups
en croix lunges (;-) thx sharon) (explanation-side lunge, front lunge, back lunge alternate sides) 5 each side
Cardio burst (downhill ski shuffles) 25 secs

Bicep curls w/plie squats
Spiderman pushups
Cardio burst (high knee runs) 25 sec.

Squat kicks (side squat left stand side kick right repeat 5 each side)
Bicycle crunches
Cardio Burst (speed skaters-step touch R-L progress to step hop slide foot behind you).

Merry Christmas and a Happy New Rear!

Stretching

Though often neglected, stretching is of infinite importance to the exerciser. The older one gets, the more important it becomes. Stretching has been shown to improve everything from flexibility to blood pressure to recovery time. So, why do so many neglect this most brief and simple portion of their workout?

In short, TIME! Most participants are guilty of saying, “I’ll have to leave before we stretch because….” or simply slipping out the back of class. Let us encourage you to never neglect your stretch.No matter who you are, you can benefit from stretching. If you lift weights, you should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as your muscles are warm when you stretch, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each.

Don’t wear a watch? No problem…sing “Happy Birthday” or your ABC’s through twice…that’s about the right amount of time to hold a stretch. A stretch is the mindful lengthening off a muscle. Being aware and making sure not to hold your breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch.

Never stretch BEFORE warming up. Wait at least 3-5 minutes after you begin warming up and/or working out before you stretch. Stretching a cold muscle can actually increase your risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, you risk taking the focus of the muscle and placing it in the joint. Stretching is supposed to protect your joints by allowing for full range of motion by loosening stiff muscles.Please, find a place out of the way when you stretch. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on the piece of equipment.

In these locations you will feel rushed, conspicuous, and maybe even choose to end stretching early just to avoid the stares of others. Move to the side of the track, the grass, an empty room, or a designated stretching area.Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause our muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle.

When stretching between exercises, stretch the muscle you just worked. After bench press, stretch your chest. After squats stretch quads, glutes, and hamstrings, etc. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch your neck as well but VERY GENTLY. Never put pressure on the neck and never “roll” your head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.For your own health and safety, add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from bouts of exercise more quickly.

If you start seeing results from stretching, you might want to check out Yoga or Pilates once a week for a more complete, invigorating option! If you are new to stretching or worry about your technique, find a group fitness instructor or personal trainer in your facility to walk you through a routine. Now you know!

Sugar Substitutes...

Check out this great article regarding sugar substitutes.
www.cbn.com/CBNnews/467963.aspx

What's the answer...