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Articles

Meal Replacement Drinks

Author, Lesley Valentine

You don’t have time to sit down for a meal? Your Blender Bottle can be an ideal meal-maker in a pinch, letting you whip up a smoothie with all the nutrients of a complete meal. Store-bought shakes & powders work when you are rushed for time.

Preparing homemade healthy meals is important, but given how busy people are today, it’s not surprising that meal replacement shakes, bars and snacks have grown in popularity exponentially.

Unlike protein shakes, meal replacement shakes are intended to provide the nutrition of a full meal.

Choosing a healthy meal replacement is a substitution, as long as it’s only once in a while. The meal substitute you choose should be one that is nutritious, fills an empty stomach, and will not sabotage your weight-loss efforts. The trick is planning ahead and selecting the right kind of meal replacements that are vitamin rich, contain necessary minerals and nutrients.

Finding a shake that actually works.

Chances are you have seen the “meal replacement” technique: a low-calorie shake that takes the place of a meal, allowing you to get through the day with fewer calories, leading you to losing weight. The only problem? There are hundreds of shakes out there, and they all promise to work better than the others.

Lesley Valentine,

Author & Fitness Instructor

Better Sleep

Lesley Valentine, Author

Does your bedtime routine involve shutting down your laptop or sending that last text and expecting to fall straight to sleep? How’s that working for you?

Experts call that behavior bad sleep hygiene. It’s when you skip past the time needed to help your body properly prep for sleep, and so often you’ll toss and turn.

What really gets the body ready for a good’s night sleep, experts say, are a handful of wind-down practices, like what our parents did for us as children—bath, jammies, milk, bedtime story. What’s the adult equivalent?

Here are eight things you can do for better sleep hygiene—and better sleep. —Jennifer Kass

1. Turn off the screens

Rubin Naiman, MD, sleep specialist at the University of Arizona Center for Integrative Medicine, says turning off your laptop, iPad, and even turning down the room lights at night is important for getting to sleep and staying that way. Both daylight and the blue element from screens suppress melatonin, which is our body’s natural sleep aid. So give yourself some space between Facebooking on your laptop and hitting the hay, so your melatonin levels don’t deplete right before sleep.

2. Cup of Tea

This one’s so easy. “Making the time to have a cup of tea before bed eases us into a calm sleep, says Jim Nicolai, MD, medical director of the Integrative Wellness Program at Miraval. “Being mindful of what we’re eating and drinking during the day and before bed can greatly impact sleep. Of course, you’ll want to stay away from stimulants such as sugar and caffeine.” Straight up chamomile tea wins as the most calming before-bed cuppa for us.

3. Draw a bath

Bring back bath time and create space before sleep with a calming lavender bath, suggests Dr. Nicolai. “It aids with insomnia and reduces emotional stress and anxiety.” (No tub? A shower with a great aromatherapy shower gel can work, too.) This simple act is not only relaxing, it’s also a high-level self-care practice. In other words, it’s a way to nurture ourselves. And when was the last time you really did that?

4. Wear an eye mask to bed

Even a little bit of light in your bedroom—your glowing cable box, your charging phone, your alarm clock—can affect your pineal gland’s production of sleep hormones, and therefore disturb your sleep rhythms, says integrative and functional medicine expert, Frank Lipman, MD. “The most crucial thing for good sleep is a completely dark sleeping environment—or use an eye mask when that’s not possible,” he says.

5. Get into the spirit of sleep

Ever wish you didn’t need to sleep, so you could get caught up on work or be way more productive? Well, Dr. Naiman wants you to stop right there. For him, getting to sleep is a spiritual practice that should be honored for its own sake, not just as an interfering biological necessity. “With sleep, it’s not just what we do, but how we do it,” says Dr. Naiman. “Sleep hygiene supports us in surrendering. Good sleep is learning to let go on a deeper, spiritual level.”

6. Practice bedtime gratitude

How we fall asleep is how we wake up, so think twice about stressing over tomorrow’s to-do list. Elena Brower, founder of Virayoga and author of Art of Attention shares her nighttime gratitude ritual with her son: “At the end of most days, when Jonah goes to sleep, we acknowledge what we’re grateful for. And sometimes we forget and rush to sleep; on those days I definitely sense a difference in the morning, a subtle disconnect. Recognizing gratitude—whether it’s for his toys (!), his family, his home, his teacher, his friends—is a gorgeous way to end the day. We wake up in a sweeter and happier space when we are grateful the night before.”

7. Use aromatherapy

Not going to draw a bath? Can’t be bothered to boil water for tea? Then how about you slather on an aromatherapy oil that’s designed to help you unwind? High-quality essential oil blends (we like H.Gillerman Sleep Remedy) can activate the limbic system and emotional centers of the brain. And this sets off chemicals that can make you feel relaxed and even sleepy.

Why Obstacle Course Races are Popular

Precision Nutrition

BMI (body mass index)

Lesley Valentine, Author

BMI has been adopted by health profession organizations as an indicator of obesity.

The assessment of modifiable risk factors is the way to manage clients at risk of cardiovascular and metabolic disease.

Persons with increased BMI, waist circumference and waist to hip ratio values should meet the guidelines for physical activity, 30 minutes a day 3-5 days per week of moderate exercise.

Waist circumference and waist to hip ratio are the measures of central adiposity
Insulin resistance means high blood glucose levels, high blood insulin levels and an inability for insulin to bring glucose into the cells.
Incorporating planned exercise helps to maintain overall health.
Some examples of the intervention & support program include regularly scheduled physical activity, goal setting logs, planned meals, yearly evaluation results, personal contracts & personal best testing.

17% of GDP is spent on healthcare.

The health care reform bill is called the Affordable Care Act.

1,100 fitness centers exist today.

500 million has been appropriated for Government agencies to examine prevention programs.

Government focus on worksite wellness and disease prevention will benefit all ACSM certified disease prevention.

Yoga

Lesley Valentine, Author

(Begin in Child’s Pose)

Slowly increase the length of your breath a you breathe through your nostrils

Take 6 deep breaths, filling the lungs

Hold the breath for a moment in between each inhalation

1. Child Pose (Come back to this pose whenever you need to rest during the routine)

2. Cat Cow (come up to your hands and knees and flex and extend the spine, reaching the mid back up to the sky as you inhale finally tucking the chin and then follow by dropping the belly toward the earth as you exhale and reach the chin up toward the sky, do this 3X)

3.Downward Dog (turn your body into an upside down V, reach your buttocks & hips up toward the sky, open your upper back by imaginging your scapula/shoulders spreading wide, while you reach forward. Maintain balance between your feet & hands without placing too much pressure on your wrists..feel the stretch in your hamstrings, calves, lower your heels toward the earth. Do not lock your knees out 4 breaths

4.Walk the Dog (gently press the heels toward the earth, flex and extend the hamstrings, warming up the calf muscles) 4X

***Repeat Poses (1-4) 1X***

5.Arabesque (extend Right leg at the hip toward the sky, toe pointed 3breaths

6. Warrior I (bring R leg through in a high lunge position, the back Lleg should be straight with the toes pointed at a 45 degree angle and the heel down, arms extended straight up overhead hands apart or clasped

7.Plank Position-Low Plank

8.Cobra/Upward Dog

9.Downward Dog

10.Arabesque

11.Warrior I (Bring L

12.Plank Position-Low Plank

13.Cobra/Upward Dog

14.Downward Dog

15.Arabesque

16. Warrior II (Bring R

17.Plank Position-Low Plank

18.Cobra/Upward Dog

19.Downward Dog

20. Arabesque

21. Warrior II (Bring L

22. Plank Position-Low Plank

23.Cobra/Upward Dog

24.Downward Dog

Arabesqe

Warrior II (Bring R

High Lunge

High Lunge Twist

High Lunge Twist Back Extension

Standing Forward Fold

Plank Position-Low Plank

Cobra/Upward Dog

Downward Dog

Warrior II (Bring L

High Lunge

High Lunge Twist

High Lunge Twist Back Extension

Standing Forward Fold

Plank Position-Low Plank

Cobra/Upward Dog

Downward Dog

Arabesqe

Warrior II (Bring R

High Lunge

High Lunge Twist

High Lunge Twist Back Extension

Standing Forward Fold

Plank Position-Low Plank

Cobra/Upward Dog

Downward Dog

Warrior II (Bring L

High Lunge

High Lunge Twist

High Lunge Twist Back Extension

Standing Forward Fold

Roll up to Tree/Standing with arms Extended & Hands Clasped Overhead

Back Extension

Forward Fold

Roll up to Standing

Chair pose

Chair pose with Wrap

Back Extension

Forward Fold

Roll up to Standing

Chair Pose with Wrap

Back Extension

Side to Side Spinal Flexion

Forward Fold

High Plank

Low Plank

Relax the Body into the Earth

Childs Pose

Seated Position

Seated Forward Fold

Slowly Lower onto Back

Bridge Pose

Knees into Chest

Extend Legs

Free Time

Savasana

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