De-stress during this holiday season!

The holiday season is here and brings with it yummy treats, hot buttered rum, friends and family and STRESS!  Symptoms of stress can be an adrenaline rush ("flight or fight"), irritability, muscle tension, difficulty concentrating, fatigue, digestive system problems and a compromised immune system.  Many times stress is a result of circumstances we have little or no control over.  BUT you do have the control over how you react to them! 

Five Powerful Stress Busters

1. Stay well hydrated.  Water is the most important component of your body since you body is about 70% water.  Your brain is 85% water and your muscles are over 70% water.  It is also the main detoxifier of your body.  It is essential to properly eliminate waste products from your body.  It transports nutrients to tissues, regulates your body temperature, increases your metabolism and maintains your bodies PH levels.  Water is also an energizer!  Since the body can only absorb about 4-6 oz. of water in one sitting, the key is to drink small amounts during the day.  Drinks that count toward your water intake are items like:  Distilled and filtered water, spring water, sparkling water, decaf. teas and coffees.  Anything caffeinated (coffee, tea, "energy" drinks), alcohol, & sodas DO NOT count as they are very dehydrating!
2. Stable blood sugar.  As you blood sugar drops, so does your energy, your mental clarity, and your ability to properly handle stress.  Your brain burns primary glucose (also called blood sugar).  It does not store it, so it needs glucose to burn to function correctly.  The levels of glucose in your body comes from what you eat.  Alot of sugary, starchy foods and your blood sugar goes up with a low crash later.  Not enough proper food, low blood sugar and low energy and focus (hypoglycemia), which in turn releases a hormone called cortisol.  It is a stress hormone that will bring your blood sugar back up to normal but at a price of storing fat and takes the glucose away from you bones and muscles.  Help control blood sugar by eating 4-6 oz. lean protein, a tablespoon for good fats, like olive oil or nuts, and only one serving of complex carbohydrates (NOT white flour products!).  Also, if you eat a little bit around every 4 hours and never skip meals, especially breakfast! 
3. Exercise.  Get regular exercise, which means at least 30 minutes at least 3 times a week.  More is better!  It is also a natural anti-depressant!  When you exercise, it helps transport oxygen to all the cells of your body to burn fuel for energy.  It gives you more energy overall and releases endorphins, which is a powerful anti-depressant and makes good feelings!  Exercise also helps strengthen your immune system and helps you sleep better. 
4. Sleep (rest) and relaxation.  During rest and relaxation is when your body repairs itself, eliminates toxins, and bones grow.  Get to bed early and try to wake up at the same time every morning.  As for relaxation, a technique to practice is deep, full breathing.  Avoid shallow, short breathing.  Sit or stand tall and allow your ribcage to fully expand and your belly to relax and feel the breath.  Deep breathing lowers your heart rate and in turn lowers the hormones associated with stress.
5. Stay connected.  Maintain close and meaningful relationships with friends and family.  Having a supportive network can have a strong positive effect on your mental and physical health!

Have a happy holiday season!  Stay positive and stress free! 

Healthy Apple Pie

Happy Holidays!  I hope all of you are enjoying what the season has to offer.  I am enjoying it a little too much and am currently "back on the wagon".  The food wagon that is... :)  With that in mind, food is a major part in most people's holiday plans.  From office parties, to main dinners and dessert, we are surrounded with yummy food!  We just have to remember to keep our portions in check and watch our calorie intake.  If we do go overboard, make up for it by working out a little harder the next time in the gym.  If you have to bring a little something to a party or to dinner, here is a recipe from a blog I follow called, Tone it Up.  It sounds good! 

Most traditional apple pie recipes are loaded with butter and refined sugars which tend to make this delicious treat a unnecessarily guilty pleasure. Try this healthy alternative apple pie recipe for a holiday favorite that everyone will love.
Tone It Up Apple Pie
Crust:
2 1/2 cups whole wheat flour
2/3 cup canola oil
1/3 cup almond or rice milk
Combine oil flour and salt together in a bowl and mix well. Gradually mix in almond milk. When all ingredients are thoroughly combined cover bowl with plastic wrap and allow to chill in the fridge for 1 hour.  When chilled remove dough from bowl and roll flat. Press crust into pie pan  with your hands until it is spread evenly throughout. Place excess dough to the side to use for the top crust.
Filling:
3/4 cup all natural honey or natural maple syrup
1 tsp. cinnamon
1/2 tsp. nutmeg
2 tsp. fresh lemon juice
7 cups granny smith apples (peeled, cored, thinly sliced)
Mix together honey or syrup, cinnamon, nutmeg and lemon juice in a small bowl. Place half of the sliced apples in the bottom of the pie crust. Pour half of the filling mixture over the apples. Place the remaining apples slices on top and add the rest of the filling mixture.
For the top crust roll out excess dough from earlier. Cut into thin strips (about 1 inch) and place them on top of the filling in a criss cross pattern (like the picture), pinching them together with the lower crust at the edges. Brush the top crust lightly with almond milk to achieve a glazing effect.
Preheat oven at 425 degrees. bake for 40 minutes or until crust is golden brown.
Tips:
- Use granola or crushed walnuts instead of crust to top pie.
- If you are cooking for an open minded crowd you can bake the filling with a crumbly topping and skip the crust altogether ;)
- You can use this recipe for other types of pies as well. Just switch out the apples for berries or peaches!

Youth Obesity & How We Can Help!

As you all know, and see everyday, obesity in our youth is very much on the rise.  In the past 30 years, the occurrence of overweight in children has doubled and it is now estimated that one in five children in the US is overweight. (American Obesity Association) 
Some of the results of being overweight as a child are:

• Insulin Resistance
• Type 2 Diabetes
• Hypertension
• High Total and LDL Cholesterol and triglyceride levels in the blood
• Low HDL Cholesterol levels in the blood
• Sleep Apnea
• Early puberty

Obese children are more likely to be obese as adults, which puts them at increased risk for a number of diseases including: stroke, cardiovascular disease, hypertension, diabetes, and some cancers.

Some contributors to childhood obesity

• The main two:  Food choices and sedentary lifestyle.  Not enough fruits, vegetables, and complex carbohydrates which result in healthy calories.  Not enough physical activity!  Too much TV, video games, computer, and I am sure they would say... homework! <smile>
• Parental Obesity - children of obese parents are more likely to be overweight themselves. They tend to follow what they observe.
• Eating Patterns - skipping meals or failure to maintain a regular eating schedule can result in increased caloric intake when food is eaten.  Remember, to keep the metabolism fire going, need to eat regularly!
• Of course, parenting style. As a community leaders, we need to be able to approach the subject with parents.  Kids don't always have the skills or mental capability to be their own regulators!

I know you may not feel it is "your place" to get involved with children's and parents lifestyle choices with regard to nutrition and exercise.  That maybe they should talk with there doctors or someone like that, but you as teachers, see them almost everyday!  Most of the time, you see them more than their parents!  They are, and need to be, learning from you and the whole school environment, starting at a young age.  I feel, in my profession, I can't, no matter how hard I try, save everybody.  But, if I can improve the lives of at least one or two people then it is a good start.

In this new year, add a little focus on nutrition, movement, and raising self esteem in a few of your lesson plans. Maybe you can help one or two kids and change their whole life path!  I have included some links that can help with curriculum incorporation.  They are very interesting! 

ACE (American Council on Exercise) Youth Fitness Resources:
http://www.acefitness.org/ofk/default.aspx

ACE Operation FitKids Curriculum
http://www.acefitness.org/ofk/curriculum.aspx

Livestrong - Obesity in Children and Exercise Article
http://www.acefitness.org/pressroom/pdfs/mediacoverage/ACE_Livestrong.com_6_19_10.pdf