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Dealing With Stress During the Holidays

The most common issue gym-goers have is that it’s hard to fit workouts in during the holidays.  On top of that, this is known to be the most stressful time of the year because of all the shopping and deciding the perfect gift for your loved ones, hosting and attending family parties, home decorating, and other events during this time of year.  Moreover, the cold weather and snow seem to add to people’s stress levels and make it even harder to make it to the gym.  Unfortunately we can not avoid the extra responsibility we must take on along with work and other life events during this time, therefore we must attack this stress head-on in order to remain calm and actually enjoy the holidays while still taking care of ourselves and our wellness.`

One of the first and most important aspects to dealing with stress is to write your tasks and goals down on a piece of paper (or in your phone) in order ease the mind knowing that your thoughts and responsibilities are organized and physically present for you to remember.  You have to head to the mall for Christmas shopping, pick up your kids at school and then have a holiday party in the evening, but you still want to fit in an exercise somewhere?  Map out your day the night before so that you can fit in enough time to exercise.

If you are like most people, the mental and physical benefits of exercise are important to you; missing your routine workouts can make you angry and feel unaccomplished.  According to a study done at the University of Liverpool, aerobic exercise training has antidepressant and anxiolytic effects which helps protect against harmful consequences of stress (Effects of Physical Activity and Exercise Training).  These findings can be credited to improved blood circulation throughout the body including the brain, lowered blood pressure, and improved production of endorphins (neurotransmitters that act as chemical messengers).  Exercise can regulate and improve the release of serotonin and dopamine, which are two hormones that play a heavy role in our mood, as well as, lower the production of adrenaline (fight or flight sympathetic response)—which at too high of levels can negatively effect our stress levels.  Therefore, skipping your workouts will only add to your stress levels, so make sure to prioritize your cardio training!

Another effective way to deal with holiday stress is to practice yoga (take a class, have your physiologist teach you, or watch an instructional video online).  In reality, yoga is mostly a combination of different stretches, postural corrections and functional movements to ease tension and relax the muscles of the body—so basically a good 10-20 minute session of stretching and deep breathing will do the trick.  The most effective way to use yoga/stretching to ease stress would be to either start your day or end your day by stretching—but stretching at any point in the day is much better than nothing.  Muscle tension, especially along the neck, can play a big role in effecting your mood and making you irritable.  If you have any specific injuries along the neck or spine you should check with your doctor to see if you’re eligible for physical therapy or need to see a specialist, but if you are just tense or tight, try some of these stretches at home in a very slow manner to see if they help. Remember to always listen to your body! Muscle tension anywhere in the body may increase your stress, so find out where your muscles are the most tight, and ask a physiologist at Peak how to stretch out those muscles!

Follow this link for some helpful stretches to help relieve neck pain!

—By Anthony Locast

 

Salmon, Peter. “Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory.” Clinical psychology review 21.1 (2001): 33-61.

“The Effects of Physical Activity and Exercise Training on Psychological Stress and Well-Being in an Adolescent Population.” Journal of Psychosomatic Research, Elsevier, 29 May 2002, www.sciencedirect.com/science/article/pii/002239999290114H.

 

Crockpot Italian Chicken and Broccoli Rabe Chili

PREP TIME: 10 MINUTES
SERVES: 6-8

INGREDIENTS

  • 3 pounds boneless skinless chicken thighs or breasts
  • 1 small sweet onion diced
  • 3 cloves garlic minced or grated
  • 2 tablespoons chili powder
  • 1 tablespoon dried oregano
  • 2 teaspoons smoked paprika
  • 2 teaspoons dried thyme
  • ¼ teaspoon allspice
  • ¼-½ teaspoon crushed red pepper flakes
  • 1 dried bay leaf
  • 1 teaspoon salt + pepper or to taste
  • 1 (6 ounce) can tomato paste
  • 4 cups low sodium chicken broth
  • ½ cup balsamic vinegar
  • 1 large bunch broccoli rabe, ends trimmed + roughly chopped
  • 1 12-ounce jar roasted red peppers sliced
  • 1 15-ounce can cannellini beans, drained + rinsed
  • 1 cup freshly grated parmesan cheese, plus more for serving
  • ½ cup chopped parsley

INSTRUCTIONS

  1. In the bowl of a 6-8 quart crockpot pot, add the chicken, onion, garlic, chili powder, oregano, paprika, thyme, allspice, crushed red pepper flakes, bay leaf, salt and pepper. Next add the tomato paste, chicken broth and balsamic vinegar. Give everything a gentle stir to combine. Cover the crockpot and cook on low for 6 to 8 hours (or 4-6 hours on high) stirring once or twice if possible.
  2. During the last 30 minutes of cooking, stir the broccoli rabe, roasted red peppers and cannellini beans together in a bowl and add to the crockpot. Crank the heat up to high, cover and let cook 20-30 minutes longer.
  3. Lightly shred the chicken with two forks, it should just fall apart. Stir in the parmesan and parsley.
  4. Ladle the soup into bowls and serve with parmesan + crusty bread for dipping.

 

Original recipe from Half Baked Harvest can be found here!

Honey Roasted Butternut Squash with Cranberries and Feta

Prep: 5 mins
Cook: 35 mins
Total: 40 mins

Ingredients:

  • 1 large butternut squash, peeled + chopped
  • a hearty drizzle of olive oil (1-2 TBSP)
  • salt, pepper, and garlic powder, to taste
  • 1-2 cups fresh cranberries
  • 2-3 TBSP honey (or extra, to taste)
  • 1/4 cup finely crumbled feta
  • ground cinnamon, to taste
  • fresh or dried parsley, to garnish, optional

Instructions:

  1. Pre-heat oven to 400 degrees F.
  2. Lightly spray a baking sheet with olive oil.
  3. Add cubed squash to the sheet along with another drizzle of olive oil.
  4. Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference.
  5. Roast at 400 F for 25 minutes on the center rack.
  6. At the 25 minute mark, pull out the oven rack, and add your fresh cranberries to the roasting pan.
  7. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling juicy craisins v fresh firm cranberries.
  8. Remove from oven and add a sprinkle of cinnamon (approx. 1/8-1/4 tsp depending on preference) along with feta and honey, sweeten to taste.
  9. Garnish with parsley and enjoy!

 

Original recipe from Peas & Crayons can be found here!

Holiday Safety & Fall Prevention

Here’s a scenario: We’re in the moments leading up to the big holiday, and you’ve been running around like a mad person coordinating travel plans, shuttling people around, cooking, cleaning and preparing for the event. You step outside and exclaim, “Oh man! I haven’t put up any decorations yet!” Time to crack open the shed, bust out the ladder, and begin the tedious process that is testing to see which lights work even though you stored them all nicely while they all worked last year! Anyway, no matter how big of a rush you’re in, take the time to review some wintertime safety to avoid any potential falls or injured reindeer.

You don’t need to be OSHA certified, but having some intuition and checking through the equipment manual goes a long way. Check to see if everything works correctly first. Then, make sure the surface you’re working on is not wet or slippery, and have at least one spotter or partner available to help keep things going smoothly. If you need to get into the air, have a stable platform to work from (a rolling chair may seem like a good idea at the time). As always, take your time setting up any fixtures, lights, and any other extravaganza you may have.

You know the winters in New York will be cold, probably snow, definitely freeze, and that makes for even trickier traffic conditions. These winter road conditions make travel difficult by reducing traction between you and the ground. Keep up to date on the wear of your car’s tires, the condition of the battery, lights, and fluid levels. Leave extra time for traveling to the gym, work, the in-laws, and the liquor store before the in-laws. Ice isn’t just an issue for cars so keep a supply of insulated clothing, footwear with better traction, hats and gloves.

Fall prevention is important when travelling to and from various stores, holiday parties, Amazon warehouses and the North Pole. Not just for the older population, but fall prevention is extremely important for everyone and the number one thing safety measure is to stay active and in shape. In order to be prepared for the perils of snow and freezing conditions, improve your overall body strength, endurance, and balance skills in a controlled environment such as Peak Performance, with 4 convenient locations in Lynbrook, New Hyde Park, Wantagh and Island Park!

 

By Matthew Rhodes

Keeping Up Physical Activity through the Holidays

With the holiday season approaching, it is more important than ever to stay physically active. Not only will physical activity/exercising help to burn off the calories from all the delicious food, but it has also been proven to improve our long term health. The Centers for Disease Control and Prevention and the National Institutes of Health, along with other health offices and organizations, have established a set of physical activity guidelines for all age groups to explain the benefits of physical activity and set a baseline for exercise.

Studies carried out by these organizations have proven that exercise creates healthy individuals, and healthy individuals living longer lives with less risk of chronic disease. Here is a list of the major outcomes of their combined research:

  • Regular physical activity reduces the risk of many adverse health outcomes.
  • Some physical activity is better than none.
  • For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
  • Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
  • Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
  • Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
  • The health benefits of physical activity occur for people with disabilities.
  • The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children (ages 6 – 17)

The Guidelines recommend that children and adolescents ages 6 to 17 do 60 minutes (1 hour) or more of physical activity each day. They suggest that children should participate in aerobic, muscle strengthening, and bone strengthening activities on at least three days of the week.

  • Aerobic activity- moderate to intense running, biking, or playing a sport
  • Muscle- climbing trees, using playground equipment, and or resistance training depending on age and level of experience.
  • Bone Strengthening- jumping, playing a sport, lifting weight if appropriate

Adults (ages 18 – 64)

The Guidelines for most men and women ages 18 – 64 are as follows:

  • 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
  • 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
  • Or some combination of the two.

Moderate intensity aerobic exercise being described as an activity that increases both heart and breathing rate to some extent, and has an RPE (Rate of Perceived Exertion) of about 5 to 6 on a scale of 0 – 10.

Vigorous intensity aerobic exercise being described as an activity that increases ones heart and breathing rate, and has an RPE of about 7 to 8 on a scale of 0 – 10.

In addition, it is recommended that adults include muscle strengthening/ resistance training exercise that involves all the major muscles groups at least twice a week.

Older adults (aged 65+)

This age group has the same requirements as the younger adult group with only a few stipulations based on the capabilities of each older individual; if they have any chronic conditions or age related disabilities.

  • When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow
  • Older adults should do exercises that maintain or improve balance if they are at risk of falling
  • Older adults should determine their level of effort for physical activity relative to their level of fitness
  • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely

So during this holiday season, while you are enjoying the dinner spreads and desserts, don’t forget to stay as active as possible for your current and long term health!

 

By David McCalla

 

2008 Physical Activity Guidelines for Americans. Washington (DC): U.S. Department of Health and Human Services; 2008. http://www.health.gov/paguidelines

 

Recipe of the Week: Garlic Mashed Cauliflower

Makes 4 servings
98 Calories per serving

Prep: 15 m
Cook: 10 m
Total Time: 25 m

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Directions:

  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

 

Original recipe from AllRecipes.com can be found here!

Dressing For Cold Weather Exercise

Fall is here and so is Turkey Trot season! November means the cooler weather is coming and it’s important to make sure you are dressed appropriately for outdoor exercise. Whether you are running, walking, biking, or hiking, staying warm is important to keep yourself healthy. The temperature may only feel cool now, but there is potential for it to be cold for that Turkey Trot race. Now is the time to make sure you have appropriate attire for when those chilly days arrive. Use these tips to help yourself stay warm and dry this winter!

  1. Warm-up before you start your walk/run. Perform a dynamic warm-up before starting exercise. Not only will this increase your body temperature This will help keep your body comfortable before starting your workout.
  2. Dress like it is a little warmer than it actually is. You may be cold before you get started, but once you start moving, your body’s temperature will rise. This will help you stay comfortable during exercise.
  3. Layers. You can always take something off if you get too warm. Start at the bottom- make sure your base layer is moisture wicking material. Add a long sleeve, hoodie, or vest to keep your core warm.
  4. Moisture-wicking clothes, often called “Dri Fit,” these are your best bet. They pull the sweat away from your skin to help you stay comfortable. This is important as you stop exercise, too, because that soaked cotton t-shirt will quickly become a cold, wet shirt.
  5. Don’t forget your extremities! A hat to keep in the heat. Gloves for your fingers. Sunglasses to block the wind. If you become too warm, take them off. But is better to have warm hands than frozen fingers.

 

By Louise Mills-Strasser