Lifestyle Archives

7 Tips to Pump You up When You Lack Motivation

Written by Patience Lister - Posted on 23 June 2016

7 Tips to Pump You Up When You Lack Motivation

Feeling unmotivated? That’s okay! But it doesn’t mean you should pass up your workout. After all, exercise is one of the best motivators – you just need to get started.

Keep your fitness in check with these seven tips for working out when you lack motivation:

1. Crank Up the Tunes

It’s hard to resist moving to the beat of a great song. Keep a playlist of your favorite energizing tunes on hand to help get you pumped up to workout.

2. Try a New Workout

When your regular workout just isn’t cutting it, opt for something new like a Zumba class, power walking, or challenging yourself to a 20-minute Tabata workout!

3. Watch a Sports Clip

There’s something inspiring about watching other athletes in action, so queue up a short clip of extreme surfers, sprinters, or ultra-endurance athletes and soon you’ll be out the door.

4. Schedule a Friendly Game

An hour playing beach volleyball, tennis, or soccer with friends sounds a lot more fun than working out – yet that’s exactly what you’re doing. The key is committing to the game ahead of time so that you’re accountable for showing up – even when you feel unmotivated.

5. Envision Your Goal

Research shows that visualizing your goal increases your motivation to reach it. Take a few minutes to envision how wonderful you’ll feel after your workout and how much fitter and stronger you’ll look after one month of regular exercise sessions.

6. Commit to Ten Minutes

Ten minutes of exercise sounds more appealing than 45. To get myself out of bed for early morning runs, my mantra is that I only need to put on my running clothes and run for ten minutes. If I don’t enjoy myself, I can go back to bed. But 99% of the time I keep going.

7. Reward Yourself

No matter your age, rewards are great motivators. The trick is to keep them healthy! Some possible rewards include a new book, a massage, or a Dark Chocolate *PGX® Satisfast™ Vegan Protein smoothie.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

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3 Exercises for Toned Arms

Written by Kara Hamada - Posted on 22 March 2016

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Arm day – one of my favorite days of the week! Think about it, our arms do a lot for us. They lift up heavy things (including carrying your kids), they push the grocery cart, and they pull that rope in an epic tug-of-war battle! As we age, we begin to lose muscle mass – in fact, by the time we turn 80, we have lost about 40% [1]! Strengthening your arm muscles is vital, not only to maintain tone but to assist in the activities of day to day life.

Here are three great exercises for toned arms:

1. The Bicep Curl to Shoulder Press

The biceps are muscles found on the front part of your upper arm. When your bicep contracts, it bends the arm at the elbow. The bicep muscle attaches to the shoulder joint, which is one reason why conjoining a bicep curl with a shoulder press is a fluid exercise and wonderful arm toning exercise. Strengthening your biceps and shoulders help with any pulling and overhead movement.

The Execution

Start with a dumbbell weight you can comfortably lift 15 times. As you progress, you will be able to add more weight and do fewer reps. We are going to start off with 15 reps at a moderate weight.

Start with both arms at your side. Keep your elbows by your sides (don’t let them come forward). The bottoms of your hands (when gripping the weights) will point toward the ceiling as you curl/bend your arm to about 30 degrees. At this time, you can bring your arms into a shoulder press position and press the weights straight up. Once you are done with your shoulder press, bring the weight back towards your starting point to begin the bicep curl again. It should be one fluid motion.

2. The Push-Up

Push-ups are a great arm toner that also uses other muscle groups, like your core. Being able to perform this exercise in a hotel room, on the top of a mountain, or just hanging out at home, make push-ups a convenient, effective arm exercise you can do anywhere!

When you start to master push-ups you can execute multiple variations, such triceps push-ups and push-ups with a back row. But for now, we’re going to focus on how to do a simple push-up.

The Execution

Start on your hands and knees with your fingers spread. Make sure your wrists are placed straight under your shoulders, with your knees under your hips. Extend one of your legs straight back and rest your weight on your toes, then do the other. Your body should be in a straight line. Keep the muscles in your core and your glutes tight – don’t let your back sag! Keep your neck in line with your spine. Bend your elbows and lower your body towards the ground, then push yourself back up without locking your arms. Once you get back to your starting point, begin the exercise again until exertion.

You can always find a way to modify push-ups if you need to. For example, you can execute this exercise while on your knees instead of your toes.

second first

3. The Triceps Pushdown

One of my favorite muscles to workout is the triceps! This muscle can be found behind your arm closest to your shoulder, with their main mission being to extend the elbow [2]. Daily movements that use your triceps are shooting a basketball, throwing a ball and lifting bags of groceries out of the cart.

Exercising your triceps can get pretty specific as they aren’t the biggest muscle in your body. Triceps pushdowns are a winner in my book!

The Execution

In a gym setting, find the high pulley cable machine and attach a straight bar or the rope attachment. Adjust the cable to the setting closest to the top of the machine. The weight you set should allow you to do 12-15 triceps pull-downs with proper form. Keeping your elbows right at your sides, hold onto the straight bar or the rope and without moving your elbows, slowly pull it down towards your thighs. Once you’re at extension, slowly go back to your starting position.

Take a look at this demonstration of a triceps pushdown.

These three arm-strengthening exercises are sure to help you tone and strengthen those arm muscles!

References:

[1] Feature, Tom Valeo, WebMD. “Exercises for Biceps and Triceps.” WebMD. WebMD, n.d. Web. 12 Dec. 2015.

[2] Cespedes, Andrea. “What Do Strong Triceps Help With?” Healthy Living. Azcentral, n.d. Web. 12 Dec. 2015.

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3 Great Low-Impact Exercises

Written by Kara Hamada - Posted on 10 March 2016

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Your body is a total machine. Think about it; every day it moves in many different ways. It can run, sprint, jump, bend and more. And just like a machine, your body can break down with overuse. Low-impact exercises are a great way of fitting exercise into your daily routine without putting too much strain on your body. And don’t let the word “low” mislead you – while low-impact exercises tend to be easier on your joints, they’re not easier on the amount of energy they require!

Here are my top three low-impact exercises:

1. Swimming

Just wait until you get into a pool and freestyle a few laps! Your heart will be pounding, yet your body will glide through the water with seemingly little effort. To seasoned swimmers, this exercise a no-brainer, but to the rest of the world, swimming isn’t given enough praise.

Benefits:
Not only can it help with cardio endurance, but swimming also strengthens your core and helps your heart. I love swimming because it’s not a stagnant movement (like running on a treadmill), and I can go as fast or as slow as I want. After 45 minutes of swimming, you’ll be tired and will feel like you’ve put in a great workout – without having jarred your body in any way!

For those in tropical or warmer climates, open water swimming is even harder due to the current and being out in the elements. Open water swimming can be a fun, adventurous workout!

Swimming in the pool

2. Walking

If you’re just getting into working out, or you feel like your body just needs a rest from that crazy hardcore crossfit you’ve been trying (whose doesn’t?), walking could be your answer.

There are many ways of making walking more challenging – trekking uphill, adding some weight, going for a day hike, adding on distance, or even just gradually increasing your pace. Every healthy human being with two working legs approved by their doctor to exercise can walk, which is why it’s one of the most widely used methods of exercise.

Benefits:

Beyond the obvious benefit of burning calories and keeping your body moving, I’ll put it out there that walking can help support your memory*. In a 2011 study, elderly subjects who walked 40 min, 3 times a week for a year, experienced a 2% growth in their hippocampus, which is the part of the brain that controls memory [1].

Walking outside and getting some fresh air and sun in your face (or rain/snow), can lift your spirits and bring you joy.

3. Pilates

Ready to get a fabulous workout while creating long, lean and strong muscles? Pilates is a terrific low-impact exercise that focuses on total body strength. Pilates can be offered in group classes, semi-private group classes and private training sessions. There’s also tons of Pilates DVDs you can purchase and some awesome workouts on YouTube.

Benefits:

With pilates, the focus is on being able to control your movement through correct breathing and body alignment. You become closer to your body and mind at the same time. Pilates also focuses on a lot of different muscle groups, meaning you won’t over train a particular one, lessening the chance of muscle imbalances and injury. Pilates is a gentle exercise but it’s also incredibly challenging on your body.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] “The Benefits of Walking.” The Benefits of Walking. Real Simple, n.d. Web. 23 Jan. 2016.

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Outdoor Exercise: Winter Tips

Written by Kara Hamada - Posted on 4 February 2016

During the Winter, it can get pretty cold in many parts of the country. And the days are short too. Outdoor exercise can be a tough proposition when you’re up against these conditions, but Winter offers so many heart-pumping activities that double as a great workout, you don’t want to stay locked up inside!

Here are my tips for enjoying outdoor exercise during winter:

Plan for the Dark

Most of us get up in the dark and come home in the dark, so when possible, outdoor exercises either should be done earlier in the evening or late morning for safety reasons. If you are planning on exercising outside either before the sun rises or after it sets, make sure to wear reflective clothing and bring a small flashlight with you.

Take advantage of the weekends and use the glorious hours of daylight sunshine as a motivator! Did you know that you’re likely to burn more calories exercising outdoors during the winter [1]? This is because your body needs to work harder regulating your temperature. So brave the cold, and get your heart pumping outside!

Layers are Good

The great thing about dressing in layers is that you can take them off as you warm up. It’s easy to wrap a long sleeve jacket around your waist or put your ear warmers and gloves into your pocket.

Dressing in layers is the perfect way to ensure your body doesn’t chill or overheat during your workout. Start your warm up fully layered, and as you progress, your body will tell you when it’s time to start removing layers. Once you cool down, you should get those layers back on.

It’s a good idea to use layers made from moisture wicking fabrics, to keep your body from feeling damp with sweat.

Drink a lot of Water

Your body may not feel thirsty during winter because your body’s thirst response acts differently when you’re cold, versus when you’re feeling overheated and hot [2]. It’s easy to become dehydrated during winter, so remind yourself to hydrate before, during, and after an outdoor winter workout.

Take Advantage of the Small Crowds

During winter a lot of people hermit and stay indoors. But I can personally say that hiking during winter is not only a great workout, but it also offers a reprieve from the busy summer trails. Enjoying the beauty of nature while moving your body is one of the easiest, most enjoyable ways to exercise during winter.

Whether it’s urban hiking through your favorite city or driving to a state park or hiking area, just keep that body moving and you’ll be good to go!

References:

[1] Hall, Alena. “7 Big Benefits Of Exercising Outside This Winter.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Jan. 2016.

[2] Walters, Jennipher. “Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips.” Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips. Shape Magazine, n.d. Web. 03 Jan. 2016.

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Fall Health and Fitness: Goal Setting

Written by Patience Lister - Posted on 7 October 2015

Fall Health and Fitness: Goal Setting

Short days, crisp air, and busy school yards – it’s hard to believe, but we’re firmly entrenched in Autumn. With the long days of summer behind us, and the short, cold days of winter ahead, it can be easy to let some of our health and fitness goals slip as we gravitate towards feeling warm and cozy.

Here are some ways you can set goals to help keep the lazy feelings of fall at bay:

Fitness

To overcome the fall weather and limited daylight, you need a concrete strategy for meeting your fitness goals.

Schedule your workouts in advance – and stick to it
Have a back-up plan (or two) so when the rain is too heavy to run in, just grab your indoor jump rope or turn on a cardio workout video
Plan one or more of your workouts with a partner to hold yourself accountable

Healthy Eating

The summer produce may be gone, but you can still meet (and exceed) your nutritional goals. Embrace the flavors of fall with fresh apples, squash, pumpkins, and brussels sprouts. Keep your pantry stocked with healthy, protein-source staples, such as lentils, quinoa, nuts, and canned salmon, and keep your cravings under control by starting each day with a *PGX® Satisfast™ Vegan Protein Drink.

Expand Your Horizons

Does fall still give you that back-to-school itch? It’s a great time of year to expand your horizons and upgrade your skills. Whether you want to take a course, read a set of books, or volunteer, define how you’re going to accomplish your goal – and be realistic with how much time you can commit to it.

What goals have you set for this fall? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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The Importance of Exercise for a Healthy Heart

Written by Leigh Matthews - Posted on 28 September 2015

The Importance of Exercise for a Healthy Heart

September 29th is World Heart Day – a good reminder for all of us not to take the health of our heart for granted. Clear winning strategies for heart health include staying physically active and eating a heart-healthy diet.

Being physically active doesn’t always have to equate to running marathons or even vigorous workouts – exercise comes in all shapes, sizes and levels! The important thing is to get up and moving every day.

Work Exercise Into Your Daily Routine

It might not be top of our minds most days, but the places we live and work are often built for efficiency rather than health. One look at a typical rapid transit system (Skytrain, El train, or subway) quickly reveals that not only do most people choose to use escalators and elevators, in some cases there aren’t even stairs available for the general public! These strategies certainly help get large numbers of people moving quickly, but they do nothing for building exercise into our daily routines.

Taking the stairs on your way to and from work offers a simple way to offset some of the risk of being sedentary for the bulk of the working day. Or, even better, skip the car or transit and cycle to work instead. Just 150 minutes of moderate exercise a week (which can be split into small chunks of just ten or so minutes) supports healthy heart function. Aim for 75 minutes of vigorous activity if you’re pushed for time!

I confess, I’ve never had a gym membership in my life, and the idea of running on a treadmill bores me to tears. Still, I rack up at least 15 hours of exercise a week simply by walking my dog, running almost all my errands by foot, hiking with friends and eschewing the use of elevators and escalators wherever possible. None of it feels like exercise, and yet it all helps keep my heart healthy, not to mention happy!

Find A Form of Exercise you Enjoy

If it’s been a while since you’ve been active, it’s understandable that you might feel anxious about starting to exercise more. Rest assured, exercise is great for helping you improve your energy levels, mood and overall health and well being. Some caution is certainly warranted, as is common sense, so if it’s been a few months or years avoid jumping straight into training for a marathon or lifting heavy weights.

Find forms of exercise that you enjoy, such as walking, jogging, playing soccer with the kids, skipping rope, swimming or even playing dodgeball – and go out and have fun! That way, it won’t feel like a chore and you’re more likely to stay motivated to achieve your health goals.

Exercise is a great way to:

Support your heart
Manage blood pressure already within the normal range
Maintain a healthy body weight
Support mood and self-esteem
Keep everyday stress at bay
Promote great sleep!

Be sure to talk to your health care practitioner to work out the best way to build more exercise into your day.

Exercise with Friends

If you’re struggling to find fun ways to exercise, try asking friends how they stay active and ask if you can tag along on a hike, bike ride, freshwater swimming excursion, or if you can borrow their dog a couple of times a week to go for a long leisurely walk. Or, check out your local community center and sign up for salsa, Zumba, Pilates or other class where you can learn new skills, get fit and make new friends.

Let us know in the comments what creative ways you’ve found to meet your weekly exercise goals!

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Tips for Maintaining a Healthy Routine

Written by Leigh Matthews - Posted on 9 September 2015

Tips for Maintaining a Healthy Routine

Sticking to your resolutions can be hard work, but if you started out the year with a commitment to eat healthily, and you’ve maintained that commitment until now, you’re going great guns! The onset of fall can trip people up though, given the cold weather and the craving for comfort foods. So, if you find yourself wavering on the promises you made, don’t cheat! You’ve come this far, and there are many ways to boost your willpower and stay on track for good health.

Here are some tips to help ensure you’re maintaining a healthy routine:

Sleep

First and foremost, make sure to get enough sleep. According to psychologist Kelly McGonigal, people who get a solid eight hours of sleep a night are better able to distinguish long-term goals from short-term rewards, compared to people who get just seven hours of sleep. Researchers have also found that too little sleep, or occasional disrupted sleep patterns, can lead to unwanted weight gain.

In order to maintain willpower and support a healthy living style, it makes sense to establish a healthy sleep routine. When you wake feeling refreshed, you’re likely to be better able to resist the temptation of sugary snacks and caffeine, and stay focused on achieving and maintaining a healthy diet and exercise regimen.

Meditation and Mindfulness

Meditation can also help maintain your focus so you are better able to resist cravings. Start by meditating for just a minute a day, and gradually increase the time so as to enhance your ability to control your thoughts and feelings and reduce impulsivity. The act of meditation can also help teach us to quieten negative self-talk that may otherwise undermine even the best of intentions.
Another way to reduce the risk of self-sabotage is to become your own best friend. Just as you would support a friend who is trying to stick to a healthy diet, give yourself the same level of support. Be sure to celebrate your successes (non-food rewards are best!) and, if you do slip up, offer yourself a little pep talk to get back on track.
It is also helpful to try to avoid thinking about healthy eating as a diet of denial. Instead of obsessing over a list of banned foods, focus on the fact that you are making specific food choices so as to feel more energized, healthy and happy. Pick foods that will nourish you, rather than those that lead you on a sugary rollercoaster of short-term gratification.

Have a Battle-Plan

On a more practical level, if fall comfort foods are your undoing in terms of healthy eating, prepare a plan of attack. This might mean taking a little extra time to make something delicious and healthy, like grilled veggies and a protein-packed chickpea salad, with a cashew cream Caesar-style dressing. Whole foods and healthy plant-proteins and fats can lower the glycaemic index of a meal and slow down digestion, helping you feel fuller for longer, meaning that you eat fewer calories overall.
To further support appetite control, try sprinkling some PGX (available in single-serving sachets!) on top of food, or mix PGX® with iced water flavoured with slices of cucumber, mint, basil, lemon or lime*. Having refreshing, delicious, non-alcoholic beverages on hand for socializing can also help you avoid making unhealthy beverage choices.

References
Kelly McGonigal, PhD. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (Penguin 2012)
Spiegel, K., Leproult, R., L’hermite-Balériaux, M., Copinschi, G., Penev, P.D., Van Cauter, E. (2004). Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab, Nov;89(11):5762-71.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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Summer Family Fitness: 5 Ideas

Written by Leigh Matthews - Posted on 14 August 2015

Summer Family Fitness: 5 Ideas

We all know that ingraining healthy habits in kids is important for their health as adults, but what can you do to keep the whole family active in summer? If your kids are more inclined to spend their summer break inside playing video games or chatting with friends online, it’s time for emergency measures.

Here are five ways to stay fit with the whole family this summer:

1. Stay Playful!

How many cartwheels can you do in a row? Who’s up for some tug of war? Is your sidewalk crying out for a hopscotch race? Who’s the best at hide and seek? Can you finish a pillow-case race?

Staying active doesn’t always have to include well known, heart-pumping activities like swimming, hiking or sports. Create little games or challenges throughout the day for bursts of healthy fun, and your whole family – mom and dad included – will be getting lots of fun-loving exercise.

2. Indulge Their Whims!

Kids are fickle creatures, so if you want to encourage them to be healthy, indulge their whims. This might mean taking a spontaneous trip to the lake to swim, to the beach to play volleyball, or to the local courts to play tennis as soon as you get home from work, and why not? A couple of minutes into it, and you’ll be enjoying spending time with your kids, while feeling good about getting exercise.

3. Learn Together

What have you always wanted to learn? Tap dancing, karate, kayaking? Summer is the perfect opportunity to engage your kids in something new, as they’re likely to be looking for ways to avoid boredom. So seize the opportunity and sign up for a fun, new activity with your kids!

4. Bike! Bike! Bike!

Teaching kids to cycle, biking with kids in tow, or going for a family bike ride, are all great ways to stay active in summer. Getting out and about on two wheels will also help give your kids a sense of independence and freedom!

5. Make Yard Work Fun

No, seriously. Chores may not sound very fun, but it’s all in how you frame it. Ask your kid if they’d like to build a new pond in the back yard, or set up a picnic bench. What about planting a new row of their favourite vegetable, or building a basketball net, treehouse, or obstacle course? Yard work can be a lot of fun with kids!

The beauty of exercising with kids is their ability to turn everyday things into playful, bonding activities. Their constant state of wonder, and their willingness to try new things, allow them to find the fun in just about anything.

Have you found any ingenious ways to shake up your routine and stay fit with the kids in summer? Let us know in the comments below!

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A Healthy Vacation: Tips for Staying on Track

Written by Patience Lister - Posted on 27 July 2015

A Healthy Vacation: Tips for Staying on Track

It’s tempting to just disappear while you’re on vacation, and leave your healthy lifestyle back at home with your worries. The great thing is, it’s possible – and relatively easy! – to have an amazing vacation while keeping your overall health on track. Here’s how:

Plan an Active Vacation

Walk, run, or cycle around your destination! You’ll burn calories, be more likely to meet people, and get up close and personal with local sights, smells, and sounds.

If you’re going to be spending time at the beach, schedule activities such as snorkeling, kayaking, and surfing to keep your fitness in check while having oodles of fun.

Eat Consciously

Eating out and trying local cuisine is all part of being on vacation. Here are some tips to keep your diet on track while enjoying your meals:

Snack on fresh fruits and vegetables from local markets
Order salads and other menu items with dressing and sauce on the side
Stop eating when you’re full – no matter how large the serving is
Share desserts and other high calorie items
Add PGX®* Daily Singles to your meals to reduce cravings and maintain healthy blood sugar levels already within the normal range.

Drink Carefully

Go ahead and celebrate your vacation with a cocktail or juice. The key is to not get carried away. Drinking too much alcohol or sugary beverages can sneak unwanted calories into your diet. Instead, keep yourself hydrated with good-for-you liquids such as lemon water, unsweetened tea, sparkling mineral water, and low-fat milk.

Treat Yourself

The whole point of vacation is to have an enjoyable experience, and part of that is not feeling like you’re missing out. So go ahead – treat yourself! – just remember that moderation is key to not over-indulging.

How do you stay on track while on vacation? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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Balancing Your Life: Tips for Lightening the Load

Written by Darcy Smith - Posted on 8 July 2015

Balancing Your Life: Tips for Lightening the Load

Coco Chanel is famous (among other things) for her fashion advice – especially this gem: “Before you leave the house, look in the mirror and take one thing off.” Coco, of course, was talking accessories, but her approach to getting dressed is rooted in philosophies of mindfulness and minimalism that can have far-reaching benefits in your life. In our busy culture, where overwork and overindulgence are supposed hallmarks of success, getting a few things off your plate, both literal and metaphorical, works wonders in bringing balance to your life.

Here are some signs you’ve taken on too much – and tips for lightening your load:

Occasional Fatigue

You’re tired. And not just long day at work plus the gym tired. This kind of fatigue isn’t cured by a latte or a good night’s sleep. No matter what you do, you don’t have the energy you used to. In the mornings, you’re groggy, and in the evenings, you’re too tired to socialise, exercise, or any other –cise.

Diet

You might have undiagnosed food sensitivities – wheat is often a culprit – and switching up your diet might give return that spark you’ve been missing. Eating too much can also make you feel sluggish and sleepy. Try a light elimination diet, where you avoid wheat and/or sugar for a week. Add in lots of fresh fruits & veggies and whole grains for a nutrient boost.

Lifestyle

Do you have too many commitments and not enough time for yourself? It might be time to start saying no. Prioritize work and social activities in terms of “must do”, “nice to have”, and “not necessary”. Say yes to the “must do’s”, of course, but find ways to ease up on the “nice to have’s”, and cut out as many “not necessaries” as you can.

We often commit to too many things in advance (like those three weddings in one week this summer that didn’t seem like too much to handle when you RSVP’d). Ask yourself – if this project or event were happening this week, could you handle it?

Occasional Sleeplessness

If you find your mind racing at night, obsessing over your to-do list for the next day, it’s time to find an outlet. Sacrificing a good night’s sleep for worry will only leave you more stressed.

Diet

Caffeine could be keeping you wired, so steer clear, at least post0-lunch. A shot of espresso after noon can still affect you come bedtime. If you feel your day dragging, try water or a light snack with protein. Chocolate lovers aren’t off the hook either – your favorite dessert does have enough caffeine to impact your sleep. If you need something sweet before bed, try a small bowl of granola.

Lifestyle

Here’s another chance to follow Coco’s advice and go minimal. Try to clear your schedule of nonessential tasks (easier said than done, we know). You might also find solace in creating a written to-do list and crossing off your achievements. The sense of accomplishment might be enough to quiet your mind.

Although this can seem overwhelming to someone who is already stretched thin, adding exercise and a calming deep breathing routine in the evenings will help you relax before bed.

Lackluster Skin and Hair

Have you noticed your hair doesn’t have the glossy shine it once did? Does your skin look dull or feel dry and irritated? Stress can put increased nutritional demands on your body; coupled with yo-yo dieting or a plate heavy on the processed foods, your skin and hair may not be getting the nutrients they need.

Diet

Swap the processed foods on your plate for fruits and veggies that are high in antioxidants. Vitamin A or beta carotene are requirements for normal growth and development of skin cells: try noshing on carrots, sweet potatoes, yams, winter squash, broccoli, spinach, peaches, and watermelon, just to name a few.

Vitamin C is another key vitamin for skin health. It increases production of collagen, which can help overall skin appearance. Add plenty of berries (especially strawberries), red peppers, dark, leafy greens, kiwi fruit, and of course oranges, to your daily routine. A vitamin C supplement can help ensure that you get optimal amounts of this skin health nutrient.

When it comes to shampoo-commercial worthy hair, choose biotin-rich foods such as salmon, eggs, avocado, peanuts, and almonds.

Lifestyle

Your hair and skin needs more of two things – water and sleep – and less of one thing: stress. Managing your stress levels will set the stage for radiant skin and hair. First and foremost, make sleep a priority. Getting the rest you need will help your body cope better with the day-to-day stress of busy life.

Just a few small changes in your diet and lifestyle can take your stress levels from overwhelming to smooth sailing. Just take it one step at a time, and visit us on Facebook and Twitter for more tips on healthy living!

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