Red Mountain Resort & Spa (Utah)
Healthful Holiday Eating: A Savvy Survivor's Guide
Reema Sayegh, PhD
 It's that time of year again! Don't we all look forward to getting together with friends and family, attending office parties, shopping the malls, and decking the halls?
What follows is basic survival strategy in order partake in all festivities and still fit into our clothes in January!
When we're about to fall over from shopping overload, and need a quick meal at the food court, we can make a sensible choice that won't eat up half a day's caloric ration. McDonald's has a snack size frozen yogurt parfait (sans granola) for 130 calories. Chick-Fil-A offers a small size chicken soup for 140 calories, and Taco Bell has a pintos-n-cheese cup for 180 calories. These options are not elaborate, gourmet meals, but they can hold us over until we get home to continue more healthful selections!
When shopping for holiday groceries cruise the periphery of the grocery store and skip the snack aisle! Now's the time to grab some whole foods (think: fruits and vegetables), pre-made salads and deli items as well.
When it's time for the office soiree, it's always a good idea to eat a small snack beforehand. Some almonds and an apple can really "fill in the gaps" and if we can also drink eight to 12 ounces of water prior to the event, we'll really be ahead of the game.
At the party, it's best to sit away from the food and put the fork down between bites. Remember portions, too! One ounce of cheese is roughly the size of a pair of dice. Instead of chips and dip, try crudités and salsa. Just that substitution alone can save over 300 calories, boost fiber and antioxidant intake, and fill us up. Eat slowly, as it really does take a minimum of 20 minutes for us to realize we're full. If we're imbibing, we need to remember that a glass of wine tops out at around 150 calories, is high in sugar, and does not count as a resveratrol serving. If we order some fruit juice with a splash of Seltzer water, we can save almost 100 calories!
Got family obligations? No problem! Try a dish of steamed vegetables in lieu of the green bean casserole, or baked sweet potatoes in lieu of the gooey marshmallow version. If cooking red meat, select leaner cuts like loin, round and extra lean, and roast, bake, braise or broil. If the bird's the thing, remove the skin prior to serving and try cooking the stuffing separately. Pass on seconds, and sit quietly when you've finished the food, remembering that not every social gathering has to be all about the food.
Finally, don't be overzealous with your goals this time of year. It's stressful enough to brave the weather, traffic, crowds, office jokes, and challenging family members! Don't add trying to lose weight to the equation. Be realistic, and tell yourself you will maintain your current weight through the holiday season. Having clothes that fit on New Year's Day is quite an accomplishment in and of itself. Happy Holidays!
The Oaks at Ojai (California)
Not Your Mother's Mid-Life
As you may know, if you are "one of us", the average spa guest is a 50-65 year old female. Our demographic is a powerhouse on many fronts, both personal and professional. We look better, feel better, and are enjoying a greater level of health than the generations before us, so let's discuss staying on the right track!
Having a positive outlook on life is of tremendous value. This "can do" attitude breeds confidence and self assurance that may have been missing in earlier decades. What you tell yourself (or let yourself be told) about a situation will CHANGE how you feel about it. Looking for a creative solution of viewing circumstances and people with a more kind and generous eye makes US feel better! What you think, positive or negative, effects directly how you feel, changing attitudes and behaviors for the better or worse. Choose the better!
Using readily available information makes us proactive in regard to not only understanding what's going on with our overall health profile, but choosing the right medical advice and help when necessary. We know more now than we EVER have before. We are learning that just being healthy beats anything pharmaceutical every time. Always try that route FIRST.
Eating better makes us better. Yup. On many levels, "you are what you eat", so eat good stuff. Fresh stuff. Stuff in it's most original form. Lots of plant based stuff. Good fat is unsaturated fat. Good fiber. Antioxidants from sources like beans (red are best followed by kidney, pinto, and black), berries (wild blueberries are best followed by blackberries, cranberries, and strawberries), artichokes, apples, and russet potatoes weigh in well too! Kiss off "fake food" in packages, boxes, and bags and go GOOD! You'll feel good. Spice up your life with turmeric, cinnamon, and cayenne for natural flavor with healing benefits. Make water your beverage of choice!
Balance. We are juggling working hard/playing hard/resting enough better than any other generation. Caring for self balanced appropriately with caring for others is a good thing! We also GET IT that exercise alone isn't enough- it's too hard to catch up if our eating/drinking habits are out of control. The converse is also true- just eating well without moving enough is not good for our bodies OR our minds- we were made to MOVE! So when it's time to work, work hard! Be excellent! When it's time to break, walk away and break! When it's time to exercise, play hard. Give it your all. When it's rest time, hit the "OFF" switch and really rest. Then sleep. Balance!
There is, as always, so much more to say, but can I just encourage you to REMIND YOURSELF today of all the good things you already KNOW and put a few of them into practice! We as midlife women are doing great, but there's always room to improve so we can say with surety,
"This is NOT my mother's mid- life!"
Canyon Ranch (Arizona)
Staying Limber Longer
Stretches may not feel like the most rigorous part of your workout, but they are among the most important. Staying limber for life will help you stay mobile, avoid injury and feel more comfortable in your body. And there's a cumulative effect to stretching regularly: An in-shape 65-year-old athlete is likely to be in better physical condition than an overweight, 20-year-old couch potato. Age, however, can still take its toll on the body as tendons (which connect muscle to bone) and ligaments (which hold joints together) lose elasticity and become stiffer over time.
For that reason, there is no better time than the present to incorporate stretching into your daily routine. Learning how and when to stretch properly enables you to remain limber and simply feel better in the years ahead. Injuries, both old and new, often cause fewer symptoms and less stiffness if you do the right stretches regularly.
The right way
Although it's popular to hold stretches for 30 seconds, there's some evidence that holding stretches for just a few seconds and repeating them slowly 10 to 15 times may be just as strengthening and effective. Tissue damage can occur when you overstretch or do the wrong stretch for an injured area. Trust your instincts and don't push through pain unless you're working under professional guidance.
Here are a few simple actions that can help you develop a successful stretching life-plan:
A little goes a long way - Stretching often becomes a chore, relegated to the beginning or end of the day in a sudden burst of activity. Unfortunately, this sort of occasional activity has little effect on long-term elasticity. Instead, find free moments throughout the day for a quick stretch. A few minutes of stretching at work, for example, can help offset the imbalance of a day spent sitting behind a desk.
Warm up - It's popular to warm up before attempting to stretch. Studies have shown, however, that you can stretch anytime - if you listen to your body.
What feels good may not be best - Inevitably some stretching exercises will be easier than others. Sometimes, though, those enjoyable stretches involve areas of the body that don't need work. Learn to stretch completely and improve your range of motion.
Listen to your body - Knowing where your body needs stretching is another key to success. For example, someone who has been lifting weights may wish to work on the upper body, whereas a person who has been hiking may concentrate on the legs and hips.
Keep it simple - Always begin with gentle stretches and then proceed to the difficult ones. Overextending can lead to injury.
Breathe - Proper, natural breathing can improve relaxation. When breathing deeply, try to imagine the new supply of oxygen going to the areas being stretched. During the slow exhale, melt into the stretch. This can help relax the body further. Breathing should never feel forced or unnatural.
Know pain - Learning to distinguish between pain and sensation can be difficult. Pain is a signal that you need to stop. Tension on the muscle is a normal response to stretching and should subside the moment you stop stretching. Real pain is an indication that you are doing something wrong or that the stretches need to be modified in some way to reap the greatest benefit and prevent injury.
Stay hydrated - As in any athletic endeavor, appropriate hydration is always advisable.
Give it a try
If you're looking to start or enhance a routine, here are some basic stretches that provide a good starting point.
Shoulder Circles
1. Stand straight, feet wider than shoulder-width, knees gently bent.
2. Raise your right shoulder toward you right ear, take it backward, down and then up again to the ear in a smooth action.
3. Repeat with other shoulder.
Upper-Back Stretch
1. Stand straight, feet wider than shoulder-width, knees gently bent.
2. Interlock your fingers and push your hands as far away from your chest as possible, allowing the upper back to relax.
3. Feel the stretch between your shoulder blades.
Torso Twists
1. Stand straight, feet wider than shoulder-width apart, knees gently bent, hands resting on hips.
2. Rotate your upper body slowly and smoothly to bring your right shoulder to the front.
3. Rotate your upper body slowly and smoothly to bring your left shoulder to the front.
4. Keep your back straight and hips facing forward.
Side Bends
1. Stand straight, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on your hips.
2. Bend slowly to one side, return to the vertical position and then bend to the other side.
3. Do not lean forward or backward.
Hamstring Stretch
1. Stand straight, with feet slightly wider than shoulder-width apart, knees slightly bent, and the feet pointing at approximately 45 degrees to the side.
2. Hold your hands out in front of you for balance.
3. Bend at the knees until your thighs are parallel to the floor (basically a squat).
4. Straighten your legs to return to the starting position.
5. At all times keep your back straight, look straight ahead and ensure your knees always point in the same direction as your feet.
Calf Stretch
1. Stand straight with one leg in front of the other, hands flat and at shoulder height against a wall.
2. Ease your back leg farther away from the wall, keeping it straight, and press your heel firmly into the floor.
3. Keep your hips facing the wall and your rear leg and spine in a straight line.
4. Repeat with other leg.
Groin Stretch
1. Sit with tall posture on the floor.
2. Ease both feet up toward the body and place the soles of your feet together, allowing your knees to come up and out to the side.
3. Rest your hands on your lower legs or ankles and ease both knees toward the ground.
Make stretching part of your daily routine, like brushing your teeth. You'll feel better, move more easily and stay limber and fit for a longer stretch in life.
Canyon Ranch (Massachusetts)
Secrets to Surviving Uncertainty
Nothing feels more reassuring than being in control - but when times are uncertain, stress strikes and anxiety moves in, all packed for a long stay.
Don't give anxiety house-room. When allowed free rein, stressful times can affect your health, sleep, relationships and ability to focus.
There are certain things we simply can't control. We have approximately 60,000 thoughts each day. However, just because a negative thought pops into your head, it doesn't mean you have to respond to it. Simply take a glance, then move on to a different topic - or think of three positive angles to the negative thought that's trying to present itself.
Stash your worries
How many hats do you wear? Parent, child, spouse, employee, caregiver - the responsibilities can be overwhelming. Think of your identities as drawers in a bureau. Pull open each drawer, give it some time and energy and then close it again. Often the thing getting you down is just one area of your life. Open your other drawers and remind yourself that you're also a good friend, co-worker, exerciser or spiritual person. Invest time and energy in these identities too. When you spread your attention to all the areas of your life, a bad parenting decision or one mistake at work needn't mean a bad day. Just close that drawer firmly and select another.
Focus on your past successes and your strengths, rather than your failures, weaknesses or the unknown. Your "bureau" is full of successes, big and small - and chances are they far outnumber the negatives.
Think positively
At vulnerable times, it's easy to retreat to old patterns of behavior, from irritability to unhealthy eating habits. Steer clear of "toxic" or negative-minded people, and get the support you need. Talk about how you feel, keep a journal, write a letter (remember those?) and associate with people who have healthy, positive attitudes.
People close to you may be stressed too. Opposites attract, and in good times your traits and your spouse's complement each other - your need to plan and your mate's spontaneity can meet in a comfortable middle ground - but in times of stress, you may bump heads. Uncertainty can fray tempers. Recognize and deflect conflict that arises from stress. Take a walk together, savor a meal or play music you both enjoy.
Remember, transitions are by nature temporary, but they take time to get through. Avoid making big decisions during these times, and keep yourself healthy by exercising, eating well and actively seeking support.
Breathe
It's physiologically impossible to be anxious and relaxed at the same time. Practice breathing in to a count of four or five and out to the count of six. Reach out with your senses. Notice textures, scents, the temperature in the room, and the sounds around you. You'll achieve a more relaxed state and feel better able to deal with whatever comes your way, applying your energy to things you can control instead of allowing stress to gain the upper hand.
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