Exercise: The Ultimate Stress-Reliever

Perhaps it’s the result of having a new job, a new partner, or a new baby. You are overwhelmed with a feeling of excitement. Yet, you feel inadequate as well. As a result, you are under a tremendous amount of stress. At times, you might feel as if there’s no relief in sight—as if you’re on a treadmill which shows no signs of stopping anytime soon.

However, the secret to effectively dealing with the stress may be to get your body onto an actual treadmill. Exercise can be the key to stress relief. It’s an obvious antidote to fatigue. It can make you feel more energetic, improving your strength and resiliency. It has been shown that individuals who are more physically fit often experience fewer health troubles. In addition, exercisers are less likely to suffer from psychological problems such as depression, binge eating, or insomnia.

Without exercise, you are increasing the likelihood that you will be afflicted with colds, flu, or other medical problems. Aerobic exercise in particular can improve your cardiovascular system and decrease your anxiety level. Some studies have shown that, during aerobic exercise, a chemical is produced in the brain which helps to heal the body from stress-related conditions. You should exercise at least three days a week for 30 minutes at a time in order to improve not only your health but your mental outlook.

If you find it difficult to become motivated to exercise, there are a number of steps you can take. To begin with, you can join a gym. Knowing that you’ll have to pay monthly fees may make it more likely that you will actually end up exercising. You might also consider enlisting the aid of a personal trainer. A trainer can provide powerful motivation, pushing you to complete exercises you never thought possible. Another idea is to join an exercise class. There, you’ll meet other people who are in a similar position. The camaraderie that develops between exercisers can help to reduce your stress level.

In general, exercise should make you feel less anxious. Your muscles become less tense and you will be less shaky after a round of exercise. It has also been shown that exercise leads to an hour and a half to two hours of relaxation response. This has also been referred to as the endorphin response. As a result, your mood will improve, enabling you to deal more effectively with stress.

Exercise can also improve your self-image. You’ll experience greater self-worth, which will, in turn, reduce your stress level. A confident person is an individual who knows how to handle stress without becoming flustered. As a result of exercise, you may also end up eating better. Your improved menu may also prove to be a stress reliever. For instance, if you give up caffeinated drinks, you might become less jittery.

In addition to your sessions in the gym, you should be looking for additional opportunities to be active. This could mean taking the stairs instead of the elevator, walking to work instead of driving, or playing touch football in the backyard with your children. The point is to get moving—and keep moving—at every available opportunity.

Exercise quickens the blood flow to your mind, offering the brain additional sugars and oxygen which can be important if you are concentrating. Exercise can also clear out waste products from the brain which can result in unclear thinking. You will also feel a greater sense of well-being as a result of exercise.

As has been shown here, exercise is beneficial for both the body and the mind. As a result, it can relax you when other techniques fail. By engaging in exercise, you free up your mind, enabling you to concentrate better and work more efficiently. Chances are you will not only feel better, you will look better as well. With your brain under control, you should experience less stress. Granted, exercise takes time and requires discipline, but it is well worth the exertion. The good feelings you get from a powerful workout can actually last for days. You may find that you actually look forward to working out because of the tremendous benefits it brings with it.

What is your favorite exercise to overcome stress?

Balancing Cortisol for Weight Loss and Health

Some have called it the “master” of all hormones. Others curse it for its ability to wreak havoc on our body’s fragile endocrine balance. In spite of the mixed opinions one thing is certain: cortisol is a powerful hormone necessary for life. But if its level is not optimal in your body, your health could suffer.

What is Cortisol?

The hormone cortisol is produced in the adrenal glands and is primarily responsible for regulating blood sugar, helping to metabolize fats, protein and carbohydrates and assisting in managing our stress response. We all have times of stress in our lives, and cortisol helps us to function during these times.

When the stress goes up, cortisol kicks in and delivers help. We get a quick burst of energy, our memory sharpens, our immunity increases, and our sensitivity to pain decreases. These are all important and natural functions of cortisol and ensure that we are able to weather the curve balls that life throws at us.

However, if the stress doesn’t let up, neither does the cortisol. Unfortunately, what is healthy in small bursts becomes dangerous over the long term. If you have persistent stress in your life, then you have cortisol levels that are out of balance: your body makes so much cortisol that it detrimentally affects your health. This leads to adrenal fatigue.

When you have prolonged, high levels of cortisol in your bloodstream

• you will crave foods that are high in carbs (like cake and cookies), 
• you will gain weight in your abdominal area (which increases your risk of heart disease and diabetes), and 
• you will have trouble sleeping

Cortisol and the Circadian Rhythm

Our bodies produce different chemicals during the day and night that control our sleep, energy and mood. The natural rhythm of this cycle is known as the Circadian Rhythm, and cortisol is a key player.

Under normal circumstances, your body produces cortisol in amounts largely determined by the clock. Levels tend to be higher in morning—triggered by the emerging daylight--giving you a boost of energy to jumpstart your day.

As the day wears on, cortisol levels should drop, helping to prepare you for a good night’s sleep. Likewise, Melatonin (another hormone that affects your energy and sleep habits) levels should be lower in the morning but as the daylight fades, they should increase, helping you to begin relaxing and preparing for sleep.

However, if you are under constant stress or if your adrenal glands are not functioning properly, your cortisol level may not drop off during the day. Instead, it may actually rise and stay at a dangerously high level. By the time bedtime rolls around, you will not feel sleepy. You will feel “tired but wired,” and be unable to relax and fall asleep.

Reset Your Circadian Clock

If you suspect that your natural, circadian rhythm is disrupted, don’t despair. There are several things you can do to reset your clock so you can start sleeping better at night and waking up more refreshed in the morning.

Try the following tips:

• Reduce stress. Easier said than done, I know. But many times our stress levels are correlated to our response to stressful situations. Learning how to cope with stress more effectively may be all it takes to balance your cortisol.
• Be consistent. Going to bed and getting at the same time each day will help to regulate your circadian rhythm. Practice this habit to slowly coax your body into a schedule.
• Use light wisely. Since your circadian rhythm is partially controlled by light, darken your room well when you go to bed, and flood it with light when it is time to get up. Try using a full spectrum light in the mornings.
• Avoid naps. If your circadian clock is off, you may find that you get very sleepy in the afternoon. However, taking a nap may make it more difficult to fall asleep at night. Try to resist naps.
• Eat most of your calories early. If you can eat the bulk of your daily calories earlier in the day as opposed to later in the day, you may find that you can recalibrate your circadian rhythms more easily.

Zoganic FruitZip Review

Powdered vitamins you can mix into your drink instead of taking another pill? Yes please!  I was happy to receive 3 flavors of Zoganic FruitZip for free in exchange for my honest review.  I shared the trio on Instagram when they arrived.

A post shared by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jul 25, 2017 at 11:16am PDT

The Zoganic FruitZip are all low in sugar, organic, non-GMO, gluten free, dairy free, vegan, and all-natural vitamin powerpacks you can bring with you anywhere.  Another bonus is they're made in the US.  Just one box is full of antioxidants, nutrients, vitamins, probiotics, and energy.  There are 4 different flavor combinations for your everyday needs.

First up for me to try was Coconut + Energy, which I put in my water for one of my Wednesday walks.  This flavor provides natural electrolytes, B vitamins, as well as calcium and magnesium to build stamina.  While I didn't notice anything different it was nice to have a little flavor in my water while I sweated away.

Next I tried the Orange + Immunity mixed in with some hot tea.  When I'm not feeling well I drink a lot more hot tea to knock out the blah feelings.  It would've been nice to have this flavor while we were sick in Germany because it bolsters your natural immunities, boosts energy, and offers a high-end shot of vitamins and minerals.

Finally I had the Multi + Refreshment on a day where my allergies were driving me crazy at work.  This flavor is just a berry flavored multivitamin but it seemed to have done the trick.  My sneezes and runny nose seemed to have slowed after I drank the Zoganic FruitZip.

Of course the flavor I really wanted to try when I saw this opportunity was the one I didn't receive - Pineapple + Digest.  But they said I was lucky because most others only received 1 flavor so I'm taking it as a win!  This flavor helps relieve acid reflux, boosts energy, and heals and balances the digestive tract.

Which of the 4 flavors of Zoganic FruitZip sounds like something you could use in your life?  Try a box RISK FREE with a 100% Satisfaction Guarantee.  You can even save 50% off your order using the code HEALTH2017!

Follow DrinkZoganic on Instagram for more ways to incorporate Zoganic FruitZip into your daily drinks.

Good Morning Snore Solution Product Review

When 3 sleep studies show the only issue you have is snoring you're on the lookout for a solution.  So of course I jumped at the opportunity to try out the Good Morning Snore Solution.  I received one appliance and storage case for free in exchange for my honest review.

Putting on the Appliance

"Snoring is frequently caused when the muscles in the back of the throat relax during sleeping and block the airway flow through the mouth.  The Good Morning Snore Solution alleviates snoring by pulling the tongue forward in the mouth and maintaining an open airway."

This explanation of the cause of snoring makes an oral appliance sound more effective than a nasal one. The Good Morning Snore Solution definitely keeps your tongue forward.

The wide part of the appliance goes in between your teeth and lips.  I have no problem getting it into position.  I have to squeeze the bulb and suck the air out several times because I almost immediately start a saliva build up during this step.  It's like my glands know something weird's going on.  Once I feel the saliva has sufficiently decreased I insert the tip of my tongue into the bulb.  This part is not one bit comfortable.  My tongue feels like it's super wide and getting mashed by my teeth.

The Good Morning Snore Solution makes me think of a pacifier with the bulb in reverse.  When sucking out the air it feels like I'm practicing for a pacifier.  It's a weird feeling.

Removing the Appliance

Removing the Good Morning Snore Solution is even more awkward than putting it on.  You gently squeeze the bulb and remove your tongue.  Every time my tongue feels a little sore from being locked into position and my mouth is super dry.  They say these side effects improve and go away over time but how long do you have to wait?

So Does it Work?

I kept waiting for Benny to say something other than laughing at the way I looked wearing the appliance.  So I had no idea whether or not the Good Morning Snore Solution was working.  I finally had to break down and ask him point blank if he heard me snoring when he came in the room (or even outside the door because you know snoring can get pretty loud).  Benny said that he has NOT heard me snoring since I started wearing the appliance.

That's what I say about using the Good Morning Snore Solution.  If I'm really not snoring wearing the appliance then I can deal with the uncomfortable part of it.

Who should NOT use this?

If you have any of these conditions they say you shouldn't use the Good Morning Snore Solution:

• Severe Sleep Apnea (Severe only as it's a registered treatment for mild to moderate apnea.)
• Severe Respiratory Disorders
• Periodontal Disease
• Under 18 (not sure why on this one)
• Have orthodontic or other oral devices - consult with your dentist first
• Blocked nasal passages (because you'll have to be breathing through your nose)

So if you're not experiencing any of the above go ahead and give the Good Morning Snore Solution a try.  Get comfortable being uncomfortable as it actually appears to stop snoring!  Visit their website to see the purchase options...

Good Morning Snore Solution - Because Good Nights Equal Good Mornings.

A post shared by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 5, 2017 at 7:32pm PDT

How Hormones Affect Your Energy and Weight

Are willpower and self-control the real solution to low energy and high weight?

Maybe not.  It might be your powerful hormones.

And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism, and appetite. Things that control your energy and weight.

Let’s go over a few of the critical links between your hormones, and how they affect your energy and weight. The links may be stronger than you think.

What are hormones?

Having healthy, happy hormones is all around the “health waves” these days.

And for good reason! Your hormones are part of the master control system of your entire body.
Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood (and if there is still too much blood sugar, it signals to store it as fat).

Your hormones control not only your blood sugar, but also your metabolism and appetite (plus a host of other things). And you probably know that having healthy blood sugar, metabolism and appetite is a foundation for your optimal energy and weight.

So, how can your hormones get out of whack to zap your energy and pile up the pounds?

Common Hormonal Imbalances

In optimal health, your hormones would work great, and you’d have ample energy and be a good healthy weight.

But often there are problems with this whole setup. One common issue is that there may be too much or too little hormone released to have the desired effect. This is known as hypo- or hyper- “hormone” (i.e. hypo- or hyperthyroidism).

Another common issue is that, even if the right amount of hormone is released, the cells they communicate with can start ignoring them. This is known as hormone “resistance” (i.e. insulin resistance).

As you can imagine, if your hormones have such critical jobs, including controlling blood sugar, metabolism and appetite, they can cause issues with your energy and weight.

Hormones & Energy

Your metabolism is key for controlling your energy. Metabolism itself is basically how much energy (calories) you burn. One of the main players of this is...you guessed it! Your thyroid hormones.

Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you may feel cold, hungry and tired. If it’s too high and your metabolism is too fast (hyperthyroid), you may feel hot, jittery and lose weight.

What you want is an ideal metabolism, ideal energy use, ideal temperature, and an ideal weight. Your thyroid hormones are the master controller here.

Hormones & Weight

Your weight may be controlled by hormones more than you think! Insulin controls your blood sugar, and whether that sugar is going to be stored as fat or not. And when your blood sugar is too low, you may start craving sugar and carbs.

You also have hormones that control your appetite! How hungry and how full you feel are controlled by the hormones ghrelin & leptin. When those get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied...even if that’s not true.

And craving food (especially sugary ones) and not feeling full are going to be huge drives for you to eat more. Even if your body doesn’t truly need it, the hormonal signals tell you that you do.
And don’t forget that stress hormone cortisol. When it’s too high for too long, it tells your body to store fat. And not just any fat - belly fat!

What You Can Do

Your body is very complex and uses hormones to control a substantial number of functions. They control your blood sugar, metabolism, and appetite, among others. And these directly affect how much energy you feel, how much you weigh, and even where your body fat is stored.

Here are a few “hormone stabilizing” tips that might help you with your energy and weight:

• Get regular exercise to use up excess blood sugar before your insulin has your body store it as fat
• Try stress-relieving activities like deep breathing, meditation or even coloring to reduce your (belly-fat inducing) cortisol
• Support your thyroid with iodine-containing sea vegetables, fish, legumes, or even an egg
• Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds
• Reduce blood sugar spikes by replacing your juice or soda with fruit-infused water

If you need some support with your energy levels and/or weight, contact me (your wellness coach) for a free strategy session to see how I can help you.

REFERENCES

http://www.precisionnutrition.com/fast-weight-loss-changes-hunger-hormones
http://www.precisionnutrition.com/all-about-thyroid
https://authoritynutrition.com/9-fixes-for-weight-hormones/

3 Effortless Ways to Eat More Fruits and Veggies Daily

Everywhere you turn wellness experts are telling you to eat more fruits and veggies.

You totally get it.

Yes, fruits and veggies are full, and I mean FULL, of nutrition (vitamins, minerals, antioxidants, fiber, etc.).

Yes, people who eat more fruits and veggies live longer, healthier lives, not to mention protect their bodies and minds from just about every chronic disease out there.

Yes, eating more veggies can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce).

Your question is not

“Should I eat more fruits and vegetables?” 

but

“How can I actually do it?”

Believe me, as a Wellness Coach I’m chock full of amazing, creative and delicious ways to help you eat more fruits and veggies.

Before we dive in, always start from where you are. If you’re not used to any fruits or veggies (like I was), try for just two per day. Build up from there. Don’t get overwhelmed thinking you need to overhaul your entire diet I one day. Wherever you’re at now, I challenge you to increase it by two per day.

Now, let’s dive into my 3 helpful ideas on exactly HOW to add more fruits and vegetables to your diet!

Sneak Fruits & Veggies into Other Dishes

OK, this one may be, shall we say, “sneaky,” but I’m all about your health, so hear me out.

Some dishes are super-easy to enhance with a bit of strategically placed produce. What do you think of these ideas?

• Add ½ apple, a small handful of spinach, or extra berries into your smoothie.
• Dice or shred up an extra bit of carrot, broccoli, zucchini or pepper into your soup.
• Love sandwiches? Why not add an extra slice of tomato, lettuce or cucumber to it?
• How about chicken, tuna, or salmon salad? Dice up a stalk of celery and throw it in.
• Love to bake? How about substituting ¼ cup of the sugar for ¼ cup of unsweetened applesauce?
• Used to having a small salad? Why not try a larger one?
• Making tomato sauce? Add in some extra mushrooms or peppers.

Make Fruits & Veggies Taste Delicious with a Meal

• Steam some frozen corn and add a touch of olive oil and your favorite herb or spice.
• Use veggies as your sandwich “bread” by making a lettuce wrap.
• Don’t be afraid to spice them up! Try sautéing them for 10 minutes with a drizzle of oil and flavor them with pepper, garlic, ginger or cumin.

Opting for Fruits & Veggies as Snacks

• Why not throw a banana, apple or a couple of clementines into your lunch bag?
• Ditch the chips and dip - Instead try some carrot, celery, broccoli, cucumber or cauliflower with a dip like hummus, guacamole, or even your favorite salad dressing?
• Love sweetened yogurt? Buy plain, and immerse it with fresh or frozen berries.

YOUR CHALLENGE

Take two of these suggestions and try them tomorrow. Just add two more fruits and veggies to the number you’re at today. Two more.

And if you’re not an instant fan, well, try again. Research shows that sometimes it takes our taste buds several tries before actually beginning to like a new flavor. Try it; you might just find some new faves.

You can do it!

Let me know your favorite ideas in the comments below.

REFERENCES

http://www.precisionnutrition.com/dont-like-vegetables
http://www.precisionnutrition.com/all-about-fruits-vegetables

Get Unstuck for Mother’s Day

This is for you, Moms.  In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “One day, I am going to eat healthy, lose weight and really take care of myself.”

It’s time to get unstuck, and I'm here to help.

I know that it is hard to find time to focus on you.  And when you finally do take some time for yourself, you probably have a vague sense of guilt that there are other things more worthy of whatever effort or sacrifice you are making to work on you.

That’s part of being a mom.  You put others first.

But consider this.  Neglecting yourself is not good for you or those people who depend on you. The only way you can keep attending to your many responsibilities and joys is if your health is optimal. Once your health starts declining, you will have no choice but to focus on yourself.

Wouldn’t you rather do it now and know what it feels like to be fit and full of energy and still be there for those people who depend on you?

It’s hard to start

Yes, starting is hard.  In fact, it is probably the hardest part.

It may be hard because you’ve ‘started’ before and failed.  That doesn’t matter anymore.  You are not doing it alone this time.  I'm here to walk with you every step of the way.  We’re looking forward, not backward.

It may be hard because you have no idea where you will find the time to exercise.  I’ll help you with that too.  That’s what I do.

It may be hard because changing life-long patterns of eating seems completely undesirable right now.  I’ve been there.  And believe me; if some of us can do it, you can too.  The amazing thing is that once you get a taste of the energy and vitality that eating well brings, you won’t look back.

Waiting is dangerous

Listen.  The longer you wait to take your health seriously, the more damage you are doing to your body.

There is only one way to slow down, stop and reverse many of the effects of aging (whether you are 20 or 70 years old):  sensible eating and consistent exercise.  (Well, that’s two, but they have to happen together.)

• Do you want to avoid the ravages of heart disease (the number one killer of women)?
• Would you like to never experience the pain of a fractured, osteoporotic bone?
• Do lowering your blood pressure, strengthening your knees and reducing aches and pains sound attractive to you?
• Would you like to run a marathon (even if you’re 60!)?

It’s Yours

You’ve dreamed about it long enough.

Make this Mother’s Day the beginning of a new chapter in your life.  Thousands of women just like you are doing it.  And I want to help you do it.

Be strong, vibrant, fit and full of energy.

It’s time to start.  Apply today for your FREE Wellness Strategy Session. I’ll get you unstuck and feeling better than you ever have.