In preparation for my upcoming Yamuna® for Runners & Hikers class, I have been reading various articles about running injuries, their causes and recommended treatments. A quick google search of “most common running injuries” will give you an abundance of articles from WebMd, Runner’s World, Fitness Magazine and many various sports and fitness websites. They all list the same 5 – 10 injuries and offer the same approach to treatment and prevention.
 
While all of the articles I read have many similarities, the most striking to me is the absence of focus on body sustainability and a complete assumption that there is “only so much you can do for yourself”. What is mystifying to me is that after all this time, with all the cutting-edge information we currently have about the anatomy and biomechanics of the body, we are still using the same archaic methods and offering very little permanent solutions.
 
As I observe the runners in the streets of my town, I have to hold myself back from shouting out the window as I pass by to keep them from hurting themselves. I see knees knocking, feet turning out, toes slapping and heels striking hard against the pavement as shoulders, arms and jaws squeeze and tighten. I see many twisted faces and signs of distress. Repetitive injuries quietly stack up, but the word out on the street is “running is good for you.”
 
Yet, researching running injuries would make you think otherwise. Achilles Tendonitis, Plantar Fasciitis, Iliotibial Band Syndrome, chronic hamstring and calf tightness and weakness, knee pain, stress fractures and shinsplints light up the internet and effect the personal lives and habits of runners. Once an injury occurs, the impact to your body, time and finances can be quite significant and your plans to run that 5K, dashed. There are roughly 40 million people hitting the pavement and trails in the U.S. And while there is evidence to support the health benefits of running, research also indicates that at least 60% of these runners will sustain a running related injury in any given year. 70% will become recurring injuries.
 
I don’t know about you, but I find injuries very disempowering. As a dancer and yoga practitioner since my early teen years, I know how frustrating an injury, especially a recurring one, can be. The loss of time and money, the loss of opportunity and joy because of pain and injury can be enough to change your routine, your mood, your self-esteem and your enjoyment of life. Injury, or the fear of re-injury, is the biggest reason people stop exercising. And the overall cost to their physical, emotional, mental health when they quit is high.
 
Over 30 years ago, Yamuna Zake began developing a body sustainability system, Yamuna® Body Rolling and Foot Fitness, that addresses this very issue. Yamuna Zake is a yoga and body therapist, and world-renowned authority whose simple, yet profound methods have been proven over time through experience and positive results. She is devoted to understanding how the body works and why it breaks down, and is committed to sharing this understanding with the world. 

Conventional physical therapy suggests strengthening, stretching and foam rolling. Chiropractors provide on-going adjustments. Massage therapists help relax muscles and increase blood flow. Podiatrists suggest frozen water bottles, expensive running shoes and custom orthotics. While these approaches may provide temporary relief, none of these approaches can provide the immediate as well as long-term benefits Yamuna Body Rolling and Foot Fitness delivers. Yamuna® is THE missing link.
 
YBR® goes beyond random stretching and rolling. It uses your own body weight and a Yamuna ball, a small inflatable ball designed for the practice, to place a muscle in traction. By bearing weight and stimulating the bone at the muscle’s origin, then sliding the ball toward the muscle’s insertion, the tendons and muscles are able to elongate and release to their natural length. Yamuna Body Rolling and Foot Fitness reeducates and restores muscle memory and function, creates space in the joints, removes impact from bone, improves bone circulation and quality, increases muscle tone, strength and flexibility, restores musculoskeletal alignment and cultivates a strong, stable, balanced foundation and core.
 
Overuse, poor mechanics, asymmetry and muscle imbalance will manifest into a full-blown injury or chronic condition over time. While proper training is an essential part of prevention, intelligent self-care, utilizing the education and tools Yamuna provides, addresses and corrects the root causes of the most popular ‘itises and syndromes that plague runners, saving both time and money.
 
The beautiful thing about Yamuna’s method is it gives YOU control over your body. You become your own physical therapist, massage therapist, chiropractor and podiatrist. You become an expert at assessing your own movement patterns, dysfunctions and postural habits that contribute to your pain and injuries. With consistent practice and awareness, you can reeducate your entire body to run, work and play with greater efficiency and ease.
 
To get on the ball, contact Michelle Arington to schedule an assessment, and learn about upcoming classes and events. http://bit.ly/YamunaAthens  Find a certified Yamuna® practitioner in your area at www.yamunausa.com. 
 

How are your New Year's Resolutions going for you? Did you promise yourself you'd start running (again), that you'd lose those extra 10-15 lbs that keep creeping in, but don't know where to begin? Did you join a gym with the fresh determination of a new year ahead of you, only to find excuses over time of why you can't go today? Is your craving for sugar or caffeine sabotaging your promises to eat healthier? Is stress over-riding your health and fitness goals by driving you to sleep less, eat more? Did you completely avoid even making a resolution this year, because... why bother? ​

YAMUNA® for Health Ankles & Knees coming up Saturday March 25!  And 4 Week YAMUNA® Immersion begins April 6! Go here to learn more! --------> Upcoming Yamuna® 

“Healing the Wounds of War, Breath by Breath” - Yoga Warriors International
 
Recently I had the enormous privilege to attend Yoga Warriors teacher training at Active Sol Yoga in Atlanta. Dharma Richards, a Hatha-Raja and Kundalini Yoga instructor, and founder of Yoga Garden in Cary, NC guided our group of 13 compassionate and eager-to-serve yogis through the training with passion, elegance and grace. The Yoga Warrior method, created by Lucy Cimini, is firmly grounded in the science of yoga, and offers a unique trauma-sensitive approach that is designed specifically for veterans, active military personnel, and first responders that are suffering from the psychological, emotional and physical impact of trauma. The mission of Yoga Warriors is “to alleviate symptoms of combat stress (COSR), post-traumatic stress disorder (PTSD) and increase the resilience of critical task performers working in high stress environments, including affected caregivers and family members by providing evidence-based yoga and mindfulness practices.”
 
While it is difficult to determine how many veterans are suffering from PTSD, according to current studies, it is estimated that 20% of returning Iraq and Afghanistan combat troops meet the criteria of PTSD and/or depression and 11% of Vietnam veterans still suffer with symptoms of post-traumatic stress. Less than 50% of veterans actually seek treatment and many, many others go undiagnosed. Symptoms may include anxiety, panic attacks, flashbacks, numbing, inability to sleep or sleeping too much, irritability, headaches, chronic pain, exaggerated startle response, lack of concentration and a feeling of detachment. Alcohol and drug abuse, domestic violence, inability to maintain employment, homelessness and suicide can be the devastating consequences of PTSD left untreated.
 
Trauma is imprinted in the body and can leave those suffering stuck in a perpetual loop of “fight or flight.” The nurturing environment of a Yoga Warrior session can help them safely dissolve and release these memories in ways that traditional talk therapy may not. By creating a safe, supportive environment and through the use of the cognitive-behavioral technique of repeating positive affirmations while practicing carefully chosen yoga postures and breathing techniques, students are better able to cultivate positive thoughts, attitudes and experiences that promote inner peace, resiliency and greater vitality. Gently guiding students back to their body and breath with non-judgmental awareness brings them back to the present moment and gives them the power to evoke the relaxation response, calming and balancing the autonomic nervous system, and allowing the mind to safely associate the body with pleasant sensations. Yoga Warrior students report reduced anxiety, anger, pain and stress, ability to recognize and safely release emotions, increased ability to self-regulate, reduction of intrusive thoughts, improvement in sleep quality, decreased hyper vigilance, and increased self-acceptance and self-esteem.
 
While yoga does not replace traditional therapy methods as a treatment for PTSD, it can be a powerful and necessary complimentary practice. According to Bessel van der Kolk , trauma expert and professor of psychiatry at Boston University School of Medicine, “Yoga is part of the overall healing process. Learning to tolerate and be curious about dreaded physical sensations gives people a sense of mastery. The visceral experience of mastery, involving emotions and sensations, provides new resources of energy, and the capacity to take effective action. Somatic experiencing, with an intuitive knowledge that there is a natural flow in and out of emotions, opens up an appetite for even deeper experiencing.”

* To learn more about the Yoga Warrior Method or to schedule private or group sessions please contact Michelle.

Yoga Warrior October 2015 Graduates 

"People are fatter and sicker than ever before.

Obesity rates have tripled since 1980 and have increased particularly fast in children.

The reason why this has happened is still debated among scientists, but it must be due to changes in the environment because our genes don’t change this quickly."

1. People Are Eating More Junk Food Than Ever
2. Sugar Consumption Has Skyrocketed
3. People Gain Lots of Weight During The Holidays, Which They Never Get Rid Of
4. The Obesity Epidemic Started When The Low-Fat Guidelines Were Published
5. Food is Cheaper Than Ever Before
6. People Are Drinking More Sugary Soda and Fruit Juices
7. Increased Food Variety Contributes to Overeating and Weight Gain
8. People Don’t Burn as Many Calories When Working
9. People Are Eating More Vegetable Oils, Mostly From Processed Foods
10. The Social Environment Can Strongly Affect Calorie Intake
11. People Are Sleeping Less
12. Increased Calorie Intake
Read more..... http://authoritynutrition.com/12-graphs-that-show-why-people-get-fat/

What an Integrative Nutrition Health Coach can do for you:
1. Help you create your individual roadmap to success
2. Educate you in nutrition, exercise and relaxation techniques
3. Help you see the connection between moods and cravings
4. Give you the support, guidance and encouragement you need to accomplish your dreams
5. Empower you to take charge and transform your body, mind, heart & spirit

Contact me today to see how I can help you transform your life!

According to a 2005 National Sleep Foundation poll, 57% of women compared to 51% of men experience insomnia at least 3 out of 7 nights a week. From demanding careers, kids, family and social events, to anxiety, depression, chronic pain and hormonal fluctuations, women find it increasingly difficult to get the recommended 7 ½- 8 hours of sleep a night. While the poll suggests women are getting a mere average of 6 ½ hours a night, I know many of my women clients and friends are getting even less than average, often reporting a mere 5-6 hours of non-restful, interrupted sleep.

Chronic lack of sleep over time can eventually lead to mood disorders, heart disease, diabetes, obesity and early mortality. 

While the obvious benefits of sleep are well documented and personally experienced, such as improved memory, more energy, and sharper concentration, many women don’t realize that improving the quality and length of their sleep can also impact their ability to maintain a healthy weight and maybe even help them lose weight. 

When you don't sleep well, it is easy to lose the motivation and desire to exercise. But many women cut their short night’s sleep even shorter. They push themselves to wake up at 4:30 am to run or workout, only to sometimes find themselves gaining weight, rather than losing, leading to frustration and fatigue. It is also known that chronic lack of sleep affects two very important hormones, Ghrelin and Leptin. Ghrelin triggers hunger and Leptin signals the brain that we are full. When you cheat yourself from sleep, your Ghrelin levels increase and your Leptin levels decrease, leading us to eat more and crave sugar and fat for energy. 

Your habits during the day determine how well you sleep at night and how efficiently you lose weight. Here are my favorite strategies to help you have a more restful night's sleep, so you can have the energy you need to fuel your day and your workouts, and keep your hormones and weight in balance.

#1. Be aware of your stress: High amounts of daily stress can affect the quality of your sleep at night. As a mind-body health coach, I work with my clients to help them develop holistic strategies to not only effectively manage their weight, but also their stress. Stress can sabotage your weight-loss goals by raising your cortisol levels and sparking cravings for caffeine, alcohol and sugar. 

The first step in stress management is simply to become aware of your stress level throughout the day. If you have a habit of going full speed ahead all day long without realizing your teeth are clenched, your shoulders are tense and you’re holding your breath, take a step back.  A five-minute breath break can do wonders for calming down a racing mind and reducing the impact of stress on your body. Allow your breath to rise and fall from your belly and slowly begin to increase the length of your exhales. Practice this anytime you notice you’re not breathing to reset your internal response to stress.

#2. Change your perspective: A very interesting study suggests that simply changing our minds about stress can change the way we are affected by stress. Not only does stress increase cortisol and adrenalin, but many people don’t realize that oxytocin, also a stress hormone, is released. Oxytocin protects the heart from stress, relaxes blood vessels, decreases inflammation and generates feelings of warmth and compassion. It also drives us to seek out help and connection with others, helping to decrease feelings of isolation and depression. This study showed that people who chose to view their stress response as a health challenge rather than detrimental to their health, had the lowest risk of premature death. They also had healthier hearts and social lives than those who viewed their stress response as having a negative impact on their health. When you perceive stress as a healthy challenge, your body, heart and mind believe you and you become more resilient to stress.  

#3. Eat well to sleep well: A balanced diet, with a reasonable amount of protein and lots of colorful fruits and veggies supplies the body with adequate nutrition to feel energetic and alive. Reduce processed sugar and don’t skip the fat. Healthy fats aid in the absorption of minerals, reduce inflammation and protect the brain from anxiety and depression. Eat a breakfast high in fiber and protein, allow lunch to be your largest meal and try not to eat your last meal late at night. If you do feel hungry before bedtime, a small protein snack with healthy fat can help you feel satiated and stave of sleep-depriving hunger without sabotaging your weight-loss goals. 

#4. Exercise: In the beginning, when you are feeling sleep-deprived and low on energy, it can feel impossible to exercise during the day. But even 15-20 minutes of moderate exercise can help you decrease harmful stress hormones, reduce muscle tension and help you feel sleepy when it’s time to turn in. Do what you love and do it every day. Whether it’s Yoga, walking, biking, running or dancing, commit to the time and watch your sleep and your energy improve. Over time, you may discover you have the energy you need to increase the amount of time you exercise without sacrificing sleep.

#5. Reduce caffeine: Caffeine remains in your system for up to eight hours. While it may be tempting to brew that extra cup of coffee to help you get through that afternoon slump, consider how this may be affecting your sleep at night. Instead, take a quick, brisk walk, close your eyes and take several deep breaths, or eat a high protein snack with a little bit of fruit to maintain blood-sugar levels and boost your energy throughout the day.

#6. Let go of the booze: I know this is a hard one to grasp. Many women struggling with insomnia often rely on a couple of glasses of wine or a cocktail or two in the evening to help them relax and unwind from a stressful day. The initial sedating effects of alcohol may appear to help you fall asleep faster, but in reality, alcohol increases your chance of developing a sleep disorder by disrupting the stages and duration of sleep states and increasing your risk of sleep apnea. Alcohol alters the overall length of time of sleep by disrupting the second half of your sleep cycle, increasing wakefulness and anxiety and decreasing your ability to fall back into a sound, restful sleep. Studies show that moderate alcohol consumption as much as 6 hours before bedtime can be enough to disrupt sleep at night. Add to this the added calories and sugar in alcohol, you can be sure your weight-loss will come to a grinding halt. Try switching to chamomile tea or turmeric milk as healthy and effective alternatives to your evening nightcap and watch the length and quality of your sleep improve.

#7. Create a bedtime ritual: Turn off the computer, turn down the lights, light some candles, turn on some soothing music or simply enjoy the silence. Decrease the amount of mental and visual stimulation at night, and instead create a calming ritual to prepare your body and mind for a healthy night’s sleep. Commit to the same bedtime every night and the same waking hour in the morning. Gentle stretching or Yoga, prayer or mindfulness meditation, journaling your thoughts and tomorrow’s to-do list, and soaking in a warm Epsom Salts bath with essential oils like lavender or rose, are some simple yet effective soul-soothing habits to cultivate at night.

#8. Practice progressive relaxation: Once you are lying in bed, then what? Maybe you feel a little restless and notice some tension left in your body. A simple progressive relaxation technique can help you let go and fall into deep sleep. Beginning with your feet, breathe deeply into your belly as you tense and tighten your muscles, then exhale smoothly and slowly as you soften and release your muscles. Move through each part of the body, taking as much time as you like, until you reach your face. To finish, tense your entire body from head to toes and with a long smooth exhale, let it all go.

#9. Supplemental sleep-aids: Sometimes it takes a little extra help to get us through the night. Supplements such as magnesium, melatonin, GABA and L- Tryptophan can be helpful when you are trying to break the cycle of insomnia. Magnesium is a mineral that is a powerful muscle and nervous system relaxer. A deficiency in this mineral can lead to restless sleep, muscle tension, heart palpitations and anxiety. Melatonin is a hormone that regulates sleep cycles. Taken in small amounts, it can help some women fall asleep easier and stay asleep longer. GABA is a neurotransmitter that helps stop brain over-activity, reduces anxiety and induces good quality of sleep without creating sleepiness during the day. L-Tryptophan is an amino acid that is converted into the neurotransmitter serotonin when it reaches the brain. Serotonin regulates mood, appetite and sleep. Low levels of serotonin can cause depression. Educate yourself and ask your doctor or alternative health care practitioner before taking any supplement you are unfamiliar with.

#10. Be patient: As with starting anything new, it takes practice. Be patient with yourself as you let go of old habits that do not serve your intention to have a restful night’s sleep and replace them with new healthy, habits. It takes time to rewire the brain and train the body. Consistency will be its own reward when you reach your weight-loss goals without sacrificing sleep. Forgive yourself for restless nights and don’t give up. 

The human heart has been known as the gateway to the soul and the center of love, healing and emotions. February is American Heart Health Awareness Month and the time of year we celebrate Valentine's Day, the perfect invitation to  check in with your self-care practices and discover some new ways to stay heart-healthy for yourself and those you love. When it comes to heart health, awareness and prevention are key. 



Nourish your heart and soul with these 10 simple but powerful mind-body solutions. Begin today and cultivate heart-healthy habits to last you a long and happy lifetime.

1. Set your Sacred Intention – Whether your intention is to feel more at peace, to take better care of yourself, to eat healthier, exercise more or quit smoking, searching deeper for the “why” or the “seed” of this intention will take you to the essence of your being. In yoga traditions, we set a sacred intention or sankalpa. Your sankalpa offers a profound opportunity for realizing and manifesting your heart’s innermost desires, without asking you to change who you are. Simply by focusing your mind, connecting to your most heartfelt desires, and channeling the divine energy within, you can align your moment-to-moment choices with your sacred intention. This seed of intention is already present within the desire of your heart and is waiting to be discovered, honored and nurtured.   

2. Practice Mindfulness –  In a recent study published in the International Journal of Behavioral Medicine, Brown University researchers asked 382 people to evaluate statements that measure their level of mindfulness. Those who had the highest mindfulness scores also had very healthy scores when it came to the seven American Heart Association indicators for cardiovascular health. These indicators include not smoking, being physically active, maintaining a healthy BMI, eating fruits and vegetables, and maintaining good cholesterol, blood pressure and fasting blood glucose levels. Mindfulness can be practiced formally, as a daily meditation practice and informally, as a daily practice of non-judgmental awareness. Mindfulness has been found to reduce stress, depression and anxiety, improve concentration, and decrease inflammation and chronic pain. Cultivating a mindfulness practice can be a practical tool for heart health as well as a spiritual practice to help you connect to the divine within. 

3. Raise your Coherence: Your heart is responsible for sending electrical signals to your brain telling it what chemicals to release, and when. High coherence between our heart and brain makes us more peaceful and happier, and stimulates our body’s natural ability to heal. According to Dr. Rollin McCraty, Research Director at the Institute of HeartMath, "Coherence is the state when the heart, mind and emotions are in energetic alignment and cooperation. It is a state that builds resiliency – personal energy is accumulated, not wasted – leaving more energy to manifest intentions and harmonious outcomes." When you are in coherence, your heart beats more slowly and regularly. There is a smooth, wavy rhythm to your heartbeats, affecting your brain waves, your nervous system and your immune system, and well as your mental, emotional and physical body. You can easily raise your coherence by connecting to your breath and practicing coherent breathing. Several minutes of slow, rhythmic, conscious breathing, rising and falling from the heart center can calm your emotions, reduce anxiety and help you listen to the guidance of your heart.

4. Increase Intake of Magnesium: Chances are, you don’t get enough magnesium in your diet. Almost 80% of Americans don’t get enough of this essential mineral and this missing ingredient is a major contributing factor in declining heart health. Magnesium is responsible for over 300 enzymatic reactions in the body. It is a muscle and nervous system relaxer and regulates the heart rhythm by coordinating the activity of the heart muscle and the nerves that initiate the heartbeat. Symptoms of a possible magnesium deficiency include anxiety, musculoskeletal tension, migraines, constipation, insomnia, and irregular or rapid heartbeat. Commonly high levels of supplemental calcium intake not adequately balanced with magnesium, leads to an elevated risk of high blood pressure and cholesterol, plaque build-up and hardening of the arteries. While the traditional recommendation has been a cal/mag ratio of 2:1, the fact that so many of us do not meet our daily requirements of magnesium, a ratio of 1:1 or even 1:2 may be required to restore proper balance when calcium supplements are taken. Eat a magnesium-rich diet of dark leafy greens, legumes, nuts, seeds, and whole grains, and take time out to soak in a warm Epsom salt bath, rich in magnesium sulfate, to relax your body and mind and nourish your spirit.

5. Eat Purple & Blue Fruits & Veggies: Blue and purple fruits and veggies such as blackberries, blueberries, eggplant, purple cabbage, figs, plums, prunes, purple grapes and raisins derive their royal colors from a phytochemical, a natural plant pigment, called anthocyanins. This phytochemical acts as a powerful antioxidant, protecting cells from damage. The darker the blue/purple hue, the higher the anthocyanin concentration. Studies indicate that these plant chemicals may help to reduce the risk of heart disease by lowering blood pressure, preventing the formation of clots and improving the health of blood vessels. These fruits and veggies also contain a flavonoid component, called resveratol. Resveratol has been shown to benefit the cardiovascular system and heart, facilitate the flow of blood to the brain, and reduce the risk of stroke, cancer and inflammation. Purple plants are also known to be beneficial for mental health by relieving insomnia, anxiety, migraine, and depression.

6. Create Sacred Space: Surrounding yourself with flowers, growing a garden, spending time in nature and sniffing essential oils, like rose, lavender, lemon, and bergamot are all great ways to nourish your heart and soul. Researchers in Taiwan exposed 100 people to a room filled with bergamot oil. Participants remained in the room for two hours, while researchers intermittently measured each person’s heart rate and blood pressure. Within 15 to 60 minutes of initial exposure, levels dropped. Soul-stirring beauty and color; brain-stimulating, emotion-balancing scents and fun outdoor activities in fresh air and sunshine can help you cultivate a heart-healthy positive mood and outlook on life.

7. "Health is Wealth, Peace of Mind is Happiness, Yoga shows the Way" : We all know by now that exercise is good for our body, heart and mind, but a simple daily yoga practice can take exercise to a deeper level. By reducing pain, anxiety and stress, raising coherence and creating a mindful fitness practice to lower blood pressure and maintain a healthy weight, postures such as Fish, Bridge, Camel, Sphynx, Cobra, “Wild Thing,” Child’s Pose and Savasana help to open and balance the heart energy center, while strengthening and balancing the physical, mental and emotional bodies. Trauma of the heart and mind resides in the physical body. Deep emotions are often physically felt in the heart. Yoga gently and safely guides us into our deeper selves, connects us to our breath, and dissolves the grief and suffering we unconsciously hold on to. Set your intention and tap into your true bliss with a heart-warming, soul-stirring daily yoga practice. 

8. Heart-Strengthening Mudra – Yoga Mudras are gestures created by the hands. By creating specific shapes with the hands and fingers we can communicate with the body and mind, by guiding energy flow and reflexes to the brain. Apan Vayu Mudra is a very powerful mudra for strengthening the heart and soothing anxiety. In ancient India, it was considered to be a lifesaver in case of a heart attack. To perform this ancient gesture, the index finger touches the base of thumb, the tips of the middle finger and ring finger touch the tip of thumb, while the little finger stretches out. Breathe slowly and deeply and practice 15 minutes twice daily, to soothe the heart, and manage blood pressure and stress.

9. Practice Active Compassion: Science confirms that chronic stress can literally break your heart, while compassion may help to heal it. Compassion may boost our well being by increasing our sense of connection to others. Positive effects of compassion include healthier heart and brain function and significantly reduced risk of depression, chronic pain, sleep deprivation, and mood disorders. Acts of kindness are often associated with emotional warmth, which in turn produces the hormone, oxytocin. Oxytocin dilates the blood vessels, reduces blood pressure and protects the heart from stress. Volunteer at your local homeless shelter, visit a friend in need, or commit random acts of kindness to increase this warm and fuzzy hormone in your body.

10. Offer Loving Kindness: Our judgments and fears can diminish our expression of love, dimming the lens through which we see ourselves and others. We may often find ourselves preoccupied or self-absorbed, preventing us from reaching out for connection. The loving kindness meditation is a way of awakening our capacity to love and to connect with the goodness in ourselves and others. In this mediation we extend kindness, first to ourselves, then to someone we love, someone we like, someone we are in conflict with, to family and friends, then finally the world around us. Practice heart-centered coherent breathing, allow your body and mind to relax, and invite the following words to fill your body, heart, mind and spirit:

May I be happy.

May I be healthy.

May I accept myself just as I am.

May I be at peace and at ease.

May my heart, body, mind & spirit awaken and be free.

May I be my own best friend.

As we move into the New Year, everyone is busy making (and breaking!) their New Year’s resolutions. After the over-indulgence of the holidays, we are ready to lose weight, get fit, eat healthier and ditch the sugar. As a health coach, I see many clients that want to improve their lifestyle and eating habits but feel controlled by their cravings for sugar. Many of them are aware that their children also would benefit from a healthier diet, knowing that they eat too much sugar. Let’s face it. Sugar is everywhere and in just about everything we eat. So how do we let it go?

Almost everyone craves sweets. Sweet is the first taste that human beings crave from birth. The sweet taste of our mother’s milk is imbedded in our brains and imprinted in our hearts. Sugar dominates every holiday, birthday and celebration. Sweets are used as a reward, a remembrance and a symbol of love. Consumption of sugar stimulates the release of the feel-good brain chemical serotonin.  Serotonin regulates mood, lifts depression and reduces anxiety. The taste of sugar releases endorphins, neurotransmitters produced in the brain that serve to calm and relax us and reduce pain. It’s no wonder we reach for a sweet treat for a little lift or a simple reward.

Yet, sugar has been known to contribute to a wide variety of health issues. Excess sugar consumption depresses the immune system and our ability to fight off infection. Studies have shown that sugar reduces the ability of white blood cells to kill germs and bacteria in the body by 40-50%. Sugar contributes to mood swings, depression, anxiety, headaches, hyperactivity, behavioral problems, obesity, inflammation and diabetes.

How do you know if your child is getting too much sugar? According to the American Heart Association 2009 guidelines, preschool age children eating 1200 – 1400 calories a day should have no more than 4tsp. (1 tsp. = 4.2 grams) of added sugar daily. Children ages 4-8, eating 1600 calories should eat no more than 3tsp. a day. The maximum for pre-teens and teens eating 2000 calories, should be 5–8tsp, equivalent to one 12oz. can of soda. Yet, a study conducted by the AHA found that children as young as 3 were typically consuming 12tsp and children 4-8 were eating an alarming 21tsp a day. The same study discovered that teens consumed an average of 34 tsp. a day. Recent studies conclude that most Americans easily consume 150-170 lbs. of sugar a year!

Reducing the amount of sugar in your child’s diet can greatly increase his ability to fight off colds and infection and reduce the incidence of hyperactivity, anxiety and mood swings. Here are 7 ways to eliminate cravings for simple sugars and improve the physical and emotional health of your child and your family.

#1. Postpone the introduction of sweets to young children.  Limit or avoid their exposure to candy, soda and sweetened foods and drinks of all kinds. Soft drinks are America’s number one source of added sugar. Even fruit juice is too sweet. Dilute orange, grape and apples juices. Choose juices that are 100% juice, no sugar added.

#2. Drink water. Sometimes sweet cravings are a sign of dehydration. Increase the amount of water your child drinks. Offer a glass of cool water when they are asking for a sweet treat and wait a few minutes to see what happens.

#3.  Eat more sweet vegetables and fruit. They are packed full of fiber, helping your child feel full and slowing down the rate of sugar absorption. Add apples and dried fruits, like raisins and cranberries to oatmeal, muffins or mixed nuts to curb a sweet tooth. Sweet vegetables are soothing to the body and energizing to the mind. Adding sweet vegetables like corn, carrots, sweet potatoes and winter squashes to the daily diet helps to crowd out less healthy, sweet foods.

#4. Avoid artificial, chemical sweeteners and foods with added sugar. Instead look for and prepare foods with raw local honey, maple syrup, brown rice syrup, dried fruit, or barley malt.

#5. Get active. Take a walk, ride a bike, dance, do some yoga. Exercise balances blood sugar levels, boosts energy, reduces stress and releases endorphins.

#6. Get more sleep, rest and relaxation. Even children get stressed. The demands of school, homework, and extracurricular activities, social and family life can be a lot for them to handle. When you are tired or stressed, your body will crave energy in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late and waking up early. Children ages 3-12 need 10-12 hours and older children, ages 12 – 18 need at least 8-10. Sleep deprivation cannot only lead to sugar cravings but can increase behavior and mood issues and daily fatigue.

#7.  Eliminate fat-free, low-fat processed foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat. This sends you and your child on the roller-coaster ride of sugar highs and lows. Read labels and check the amount of sugar per serving. Choose healthy, whole food snacks over processed foods whenever possible.

Take these simple steps and notice the difference in yourself and your little one. If making these changes seems overwhelming, a qualified health coach will help you sort this out one step at a time, helping you to achieve the balance and awareness necessary for a lifetime of health and wellbeing.