Here's What You Need to Do to Banish the Fatigue!

O.k. This is going to startle you!! But given the pace that most of us have been running at, and the number of parties we've attended and the extra tasks to do around the holidays, it is perfectly normal to feel TIRED! It is also in line with this time of year. In winter, our energy goes deep into our bodies, renewing and recharging and preparing for spring, when it wants to grow and expand and burst forth. Winter is a time to dream and make your plans for the spring.

But, Hey, this is the culture we live in. One that really does not stay in line with nature and the seasons. So most of us, get the coffee pot perking, or the soda and sugar out. Even those who realize this may not be best can get the green tea going a little more than necessary. Caffeine taps the kidneys by causing them to release cortisol. Yes, CORTISOL. The stress hormone. The fight or flight special. And basically, most people find that the nice energy high turns into a crash.

So what do you need to do?
1. Accept your energy level where it is. Often, we are addicted to the energy rush, to the caffeine and the sugar. If we are willing to just relax about where our energy level is, there is usually enough energy to get through our day.

2. Lay off or cut back on the caffeine. I know this is hard. I also don't want you to shock your system. So if you are drinking four cups of coffee a day, try to cut it in half. If you are drinking coffee every morning, try to go to green tea on some mornings (green tea has less caffeine than coffee).

3. Look for alternative things to wake you up. A big help in improving your energy levels is adequate exercise. Keep it simple this time of year and be realistic about the fact that you may have to force yourself some days. You will be glad you did as your mood and energy improve. Another great pick up in the morning are the yoga poses that bend you backwards and deep breathing into the belly.

4. Eat good food. This time of year can be filled with heavy food, snacks, and too much eating. Make a simple vegetable soup, or a baked potato, or a fruit smoothie and eat lightly if you have been overeating. Get a rice cooker and make a simple stir fry. Remember to eat the full spectrum of colors from the fruits and vegetables and to keep your meat portions small. Eat warmer foods this time of year. Eating at regular times throughout the day and eating enough food are actually important for healthy weight, healthy energy, and a healthy immune system.

5. Be kind to yourself. There are days where you won't exercise, where the holiday cookies will win, or where you will make that third cup of coffee anyway. It's o.k. If we are too hard on ourselves, we rebel. Smile, enjoy and vow to get back on track tomorrow.

6. Get enough sleep. If you are tired early, go to bed. Try to get the optimal amount of sleep for you every day.

Doing these things each day is not a quick fix, but it is a lasting fix. As your expectations adjust to a more normal ebb and flow of energy and as you trust that there will be enough energy to get things done, you will feel less stressed. You will ultimately be healthier and in the spring, when your energy normally starts to move up and out again, you will be ready.

Another analogy for this is a bank account. You have been going into energy debt and every time you stay up too late and get up too early, or force yourself to do something you're too tired for, or drink that extra cup of caffeine, you just make that debt worse. Live within your energy means and save and store some of that energy. Choose the things that really matter and start letting go of things that don't bring you joy or fulfill you.

Until next week, I wish you exceptional health!!

It's O.K. to Say NO to Some of the Holiday Plans

I hope that this week everybody is able to enjoy the good parts of the holidays. Seeing friends and family, eating delicious food, and receiving and giving gifts. Finding balance is a main component in being healthy and restoring balance is what Acupuncture is all about. Balance is the main challenge we all face in our lives. Sometimes, in order to find balance, we need to say No to the fourth party invite this week or the third offer of a treat in the workday.

It's not easy to say No. But remember that by saying no to something else, you are actually saying YES to yourself. Yes to your goals of losing weight. Yes to your ability to go to bed early tonight or to actually go home and see your partner or children. You are also providing an example of balance to your friends and loved ones.

Say YES to yourself and take care of yourself this holiday season. I wish you all the joy of the season.

Unreasonable Happiness: My New Exercise Plan Makes Me Feel Great!

I'd like to share with you how my exercise plan is going. For the past few months, I was not getting enough exercise, and I seemed to lack the will power to change things. I kept my goal of getting more exercise in mind, but I only managed to exercise one or two times in one to two weeks. I kept in mind the reasons. I wanted to feel better, look better, be a good example for my patients, and prevent health problems in later life. I also wanted a better resistance to disease and stress.

I hired someone to help me come up with an exercise routine. I specified that I had the goals of being able to ride a 35 mile bike ride next summer and I wanted to be able to keep up with my active friends. I also wanted to keep the plan simple and the amount of time small so that I didn't feel intimidated or quit.

I got started and have been at it for just one week now. I've exercised almost every day. Here's what we came up with.
Monday: Jog on my trampoline for 10 minutes and do simple weight training exercises with free weights for my upper body.
Tuesday: Ride the rollers on my bike for 15 minutes. This is equivalent to riding on a stationary bike.
Wednesday: I will be taking a Tai Chi and Qi Gong class starting in Mid -January - so in the meantime I strive to do yoga, or a Qi Gong routine I already know.
Thursday: Day off
Friday: Ride the rollers for 30 minutes
Saturday: Day off
Sunday: Do something big outdoors like a hike, snowshoeing, etc. Walk around the nearest lake if no big plans.

It's evolved a little. Last Monday I had to shovel due to the snow and decided that really fulfilled Monday's exercise requirements. I found a buddy to walk with me on Fridays which makes it easier to stay committed and more fun. I find that every day, I am wondering if I can squeeze in a little exercise.

I believe it was Tuesday that I said to somebody, "I feel unreasonably happy." I meant that I was happy and didn't know why. Despite a tough week, I felt that way again on Sunday. It finally occurred to me that it is probably a result of the endorphins released when I exercise!! Now I have one more reason to exercise!!

I hope that this story inspires you to put a plan together and get out there and exercise too. Play to your strengths, but be sure that you get some good cardio in your routine. I really feel that for me, it is the bike trainer that gives me the euphoria.

Keep Your Food Simple as the Holiday's Approach

Having so much good holiday food around can wreak havoc on your diet, make you feel heavy and sluggish, and lead to increased colds and flus!! What can you do? Just a few simple rules should help you to enjoy and indulge where it counts, without overdoing it every day.

1. OUTLAW Christmas cookies and other abundant snacks in your home. Don't buy it at the store, don't bring it home from parties.

2. Focus on eating healthy, simple meals that are quick and easy but provide abundant nutrition. Make a stir fry with bell peppers, carrots and whatever veggies you love. The grocery stores have meat cut up for stir fries and for that matter they even have veggies cut up for stir fries or frozen for stir fries. This is a busier, more stressful time of year. Keep it simple, but don't let yourself get into a cycle of eating junk food.

3. Craving the junk??
a. Try a green drink instead. Spirulina and other greens have protein, help build blood and clean and purify blood. They are a great healthy pick me up.
b. Drink a full glass of water. It is so dry in our offices and we are often guilty of getting dehydrated.
c. Eat an apple with cinnamon on it, or slice the apple and dip it in hummus or a little peanut butter.
d. Have some instant oatmeal handy and eat half a packet.

4. So when do you get to indulge? Someone brings in an amazing batch of Christmas cookies or homemade gingerbread. It's no fun for you or them if you say no. If you genuinely don't like it, then by all means, turn it down, or take a very small piece. But if you love what they've brought in, IT IS TIME TO INDULGE! Indulgence doesn't have to equal overeating. Turn it into a savoring, a delight, an enjoyment.
a. Take a moderate serving and cut it in half. Eat half of the portion in slow bites, focusing on chewing and enjoying the taste, the texture, the smell and the good energy that was put into it!! b. Wrap the other half for later in the day, when you feel like you just have to have some more. Rather than running back into the kitchen and polishing off the rest you can finish your first moderate portion - so repeat the savoring and enjoyment.
c. No seconds, no leftovers being taken home and if it is still in the office all week, try to bring other healthy snacks to have instead!!

GOOD LUCK EVERYBODY IN KEEPING HEALTH AS A FOCUS IN YOUR LIFE WHILE STILL ENJOYING THE HOLIDAY SEASON!!