| Kathy Smith's Fitness Buzz |
December 3, 2008 | |
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Turn Back the Clock BEFORE 2009!
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Stress aging is
like a widespread disease of epic proportions, especially in this
economic climate - and it seems none of us are immune to it.
Case in point: My oldest daughter is a sophomore in college, and last week when we picked her up from the airport, we were greeted with a familiar sight. Her skin had lost its glow; her eyes were bleary and dark; her hair had lost its shine. And needless to say, there was not an ounce of bounce in her step.
The culprit is clear: a college lifestyle of late night cramming, partying, and junk-food-eating has bogged down her spirit and her appearance. So it's always a little fun for me to sweep in as a mother and make sure she spends her time at home getting rested, nourished, and rejuvenated.
But we all know that college students haven't cornered the market on stress, and the toll it takes on our bodies - especially during the holiday season. But here's the good news: stress aging and its effects on your appearance are often reversible.
It goes both ways: high levels of stress can accelerate the aging process, while rest, exercise, nutrition, and some "de-stressing" rituals can leave you looking and feeling years younger.
So how can we dodge the bullets of stress and emerge from the holiday season a little younger and more vibrant? While a ten-day tropical vacation with daily massages and hours spent basking in an island breeze might do the trick, that's not an option for most of us. So here are some ideas on getting that energetic glow from the comfort of your own home . . . a friend of mine calls it a "Staycation":
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Rules for a Successful "Staycation":
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The Beauty Buffet: Stress is the most commonly reported trigger of binge eating, and research has shown that high cortisol levels lead to bellyfat . . . and even more food intake. High cortisol levels are also associated with increased insulin levels, which throws your blood chemistry off balance, not to mention your mood and motivation. That all adds up to potential weight gain. And who wants to stress about that?
Beauty Tip: At meals, fill your plate with colorful fruits and vegetables, high-quality protein, healthy fats, and fiber-rich carbohydrates. These ingredients will help maintain stable blood sugars, mood, and stress levels. For plenty of delicious recipes to fill up your Beauty Buffet, check out my book Feed Muscle Shrink Fat.
Beauty Tip: When you eat is as important as what you eat - and you should eat every 3 to 4 hours to keep your blood sugar stable. So when you're on the go, take a Beauty Bar Survival Kit: snacks loaded with protein and fiber to stave off sugar cravings and keep you satisfied. All it takes is a little planning ahead: Throw some almonds, apple slices, and protein bars in your bag before leaving the house.
The Beauty Bar: Too many alcoholic and sugar-laden holiday drinks can wreak havoc on your metabolism, skin, and mood.
Beauty Tip: For every glass of wine, beer, or mixed cocktail, have a tall glass of water.
Beauty Tip: If you're going to imbibe, try vodka sodas -one of the lowest-calorie cocktails around. For more flavor with no added sugar, choose a vodka infused with lemon, orange, or other fruit flavors.
Beauty in Motion: Just last year, researchers showed that exercise can help reverse the aging process at the cellular level. A team of Canadian and American researchers looked at the effects of six months of strength training in elderly volunteers aged 65 and older. The genetic fingerprint of those elderly volunteers who completed the strength training program suddenly resembled that of a younger group. The bottom line: keep up your exercise routine and up the ante by adding more variety, mixing in some new routines.
Beauty Tip: Try my Yoga Sculpt DVD for a good balance of flexibility, strengthening, and cardio exercises designed to burn fat and beat stress. Best of all: yoga offers plenty of inversions (any pose that lifts your feet above the head) - these simple, gravity-defying moves improve circulation and blood flow to your face - I call it my "Instant Facial."
Natural Beauty: Get outside, not only for a breath of fresh air, but for a much-needed dose of vitamin D from the sun. Go for a walk, run, or hike in nature, and take in the details of your surroundings-the buzz of traffic, the chirping birds, the shape of clouds rolling by - and try a little post-Thanksgiving gratitude, simply feeling thankful for nature's beauty. Suddenly you'll find yourself becoming more aware and "in the moment." When you get back from your walk, you've gained a little perspective, and life's everyday headaches become a little more doable.
Beauty Tip: A lack of Vitamin D is linked to low moods and mental fogginess - and a new study this week shows that most of us are D deficient. We need at least 1,000 IU of Vitamin D on a daily basis. Good sources include tuna, salmon, fortified dairy and cereal products, and, of course sunshine. Vitamin D is also manufactured naturally by your body when you get about 15 minutes of sun exposure.
Sex, Sleep, and Socializing: Yes, you read that right. Don't underestimate the power of sex, sleep, and socializing, and their capacity to help you look and feel beautiful. All three of these activities promote a healthy balance of hormones that relate directly with our beauty and ability to cope with stress. So get some rest, have some fun, and don't shy away from a final bout of exercise before bed with your favorite workout partner!
Beauty Tip: My "Progressive Relaxation" technique was quoted in this month's issue of Self magazine. Here's how it goes: Life on your back, palms facing up. Starting with your left foot, curl your toes and inhale, progressively tensing the muscles in your foot until you're squeezing as hard as you can. Exhale and release gradually. Repeat with your right foot. Squeeze and release each muscle group, all the way up to your head.
Just like the holidays, stress is simply a part of life. It's neither good nor bad - it simply is. The key is how you handle it. For my college daughter, that usually means a week fo TLC from Mom. For the rest of us, we have to find creative ways to meet our own needs - through rest, relaxation, and, of course, good nutrition and exercise. Life can't always be perfectly balanced - so you've gotta know when to push, when to pull, and when to just let go.
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Beauty Bar Essentials for the Holidays!
Beat stress this holiday season, pick up any or all of these items and ring the New Year in calm and relaxed!
ENJOY OUR EVERDAY SAVINGS & NEW SHIPPING OPTIONS!  
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