Here’s hoping that 2011 is your best year yet!

I’ll be taking a few days off.  Merry Christmas!!

Did you know that holiday stress can lead to weight gain in addition to the weight you could gain from party foods and meals on the run?

Just knowing that fact has me feeling more stressed already!

OK, here are the facts:  when you’re stressed out, your adrenal glands release cortisol into your bloodstream.  A little bit of cortisol is good for you because it helps regulate your blood pressure.

But too much can lead to a whole bunch of health problems such as increased belly fat, lower bone density, higher blood pressure, decreased muscle mass, and slower metabolism.  It can even increase your appetite, causing you to eat more.

But how do you avoid holiday stress?

Of course you can’t completely avoid it but there are some things you can do to cope and de-stress yourself to some degree.

• Breathing Have you ever taken a La Maze class during pregnancy?  When I start to feel overwhelmed, I use the techniques I learned in that class to help me calm down.  It can also be helpful to use this method a couple of times a day just to center yourself before becoming over stressed.
• Exercise A workout or even a short, brisk walk can do wonders for your mood.
• Take a power nap.    Just be sure not to sleep longer than 30 minutes.  If you go into a deep sleep, you will wake up feeling groggy rather than refreshed.
• Listen to soothing music. Put on your headphones and shut out the rest of the world.
• Cut yourself some slack! Eat that cookie.  Drink that champagne.  You might gain a little weight but, in the end, some moderate holiday indulgence will do less harm to your health (and your waistline)  than a lot of holiday stress!

Please share this article with all your stressed out Facebook friends and Twitter  followers!  Thanks!

A while back I wrote a post about using resistance bands for strength training.

Today I came across a video that shows a good example of a resistance band workout.  Enjoy!

A few years back I’d never even heard of gluten.

But now I see daily references to gluten or gluten allergies or gluten free diets.  I saw a news story this morning that said there’s been a huge increase in gluten sensitivity since the 1950’s.  I decided to try and pull together some basic gluten information for this post.

What is gluten?

Gluten is a protein that is occurs in wheat, barley, and rye.  Therefore it is an ingredient in many, many cereals and breads.  But gluten is not found in all grains.  The most common gluten-free grains are corn, wild rice, and oats.

What does it do?

It is the component of bread dough that makes it less sticky and more elastic, allows it to rise, and causes bread to hold its shape after baking.  Gluten also gives bread its absorbent quality so you can soak up your gravy with it!

Gluten can be removed from wheat flour but dough made with  gluten free flour will produce dough with different characteristics than traditional dough.

Why would someone need to avoid gluten?

Some people have a sensitivity to gluten.  Others have an illness called celiac disease which causes them to have great difficulty digesting gluten.  Celiac disease can be fatal if not treated properly.

What are the signs that you may need to avoid gluten?

The most common signs are diarrhea, abdominal pain, and bloating.  Some sufferers report headaches, overwhelming fatigue and other symptoms.   The problem is that all these things are also common symptoms of lots of other conditions.  If you suspect that you may have a gluten sensitivity or celiac disease, especially if you are related to someone who already has been diagnosed, see your doctor.

I admit that I don’t have a great deal of knowledge about this subject, so I would appreciate it if you could share any information or experience with us in the comments below.  Thanks!

Why would you want sign up for aerobics classes?

After all, you can get plenty of aerobic activity on your own through walking, running, biking, swimming, and aerobics DVD’s. Well, here are some reasons for taking aerobics classes:

Motivation

If you find yourself bored with your aerobic activity or if it’s no longer challenging to you, you probably need some motivation to get you back on track.  Taking part in an aerobics class will shake up your routine.  At the very least it will provide a change of location!

Accountability

Without an accountability system, there’s no one to answer to when you feel like slacking off.  Who will know if you just sleep in instead of going for your run?  But when you enroll in a class, people notice if you’re not there.  They sometimes even call you on it!  Also, you’ve paid for the class so you want to get your money’s worth!

Expert Instruction

You can always learn something new that will help you get the most out of your workout.  A good instructor can give you pointers about proper technique.  If you have joint problems, your instructor can also help you modify exercises from high to low impact.

Fun

Working out with a class can be fun!  You’ll meet new people, maybe even make new friends.

If you find that you need to add some zing to your workout, aerobics classes might be just the thing you need!