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Angie Comer

Self Care during the Holidays
Health & Wellness

Importance of Self Care during the Holidays

by angiecomer January 15, 2020
written by angiecomer

The holidays…family parties, endless shopping, a myriad of social events and a source of stress and anxiety for many. Because your schedule can quickly become filled at this time of year, it is important to take the time for balanced self-care. Self-care is not just focusing on your physical body with a massage, manicure or a yoga session. More importantly, it means paying attention to your thoughts, emotions, expectations and interactions. It means you will function at your best in all areas of your life. Use these six tips to help you carve out more time for yourself and get your mind and body ready for this busy holiday season.

Schedule Time for Self-Care

If you have never focused on personal time, you may feel incredibly guilty scheduling self-care. If you can schedule shopping sessions, doctor appointments and parties for all of your family members, you can schedule guilt-free time for yourself. Give yourself permission to relax. Consider self-care as a way to safeguard your mental and physical health. Become your best self so that you can give your best to others. 

Set Your Intention

The holiday season often passes in a blur of hectic activity that leaves us feeling exhausted and out of sorts. Set your intention. What is most meaningful, and what do you value most during the Thanksgiving, Christmas and New Year’s holidays? First, make a list of your priorities so that you can enjoy those things that are most important to you and avoid those that will cause stress. This will increase your pleasure in those activities, and you will feel more refreshed than exhausted. Your intention might be to enjoy the spiritual side of the holiday or to spend time with friends. Perhaps you love the music of the holiday season or the hours spent carefully decorating the tree and your home. Take the time to savor these experiences; you will find the holidays are more pleasurable.

Stick to a Normal Routine

Staying up late to wrap presents, cooking and attending parties is exhausting and leaves you feeling out of sorts. Try to maintain a normal routine as much as possible. Eat at your regular meal times, continue your usual exercise program and make sure you get sufficient sleep. Take time to read, relax or enjoy your hobbies. You will find sticking with a normal routine gives you a sense of organization and can help prevent fatigue during the hectic holiday season.

UVGROUP / SHUTTERSTOCK.COM

Nourish Your Body

Over-indulging in the tempting holiday cookies, cakes, drinks and festive dinners can lead to digestive upsets and leave you feeling sluggish. Passing up the special treats can be difficult, but it will help you to stay energized during the holiday season. Eat lightly and focus on foods that provide proper nutrition to fuel your body, such as fruits, vegetables, nuts, lean meats and healthy oils. This will require discipline, but you will feel lighter, more cheerful and thankful come January 1.

Learn When to Say No

With the increased demands on your time and energy during the holiday season, be prepared to say no to some activities to prevent “holiday burnout.” You may be invited to a number of get-togethers, asked to contribute food or time or may be expected to travel for family events. Keep your intentions in mind, and know your priorities. However, know your limits, and set boundaries accordingly.

Tighten Your Circle

There is a saying that you become the average of the five people you spend the most time with. If you want to be peaceful and happy, surround yourself with peaceful, happy people. This is especially important during the holidays, where activities often necessitate spending time with toxic people who, for whatever reason, can steal your joy, drain your energy and put you in a negative frame of mind. While it may be impossible to get away completely from family members or friends who leave you feeling anxious, take every opportunity to spend time with people who lift your spirit and bring you joy.

As you are shopping for gifts for your family and friends this holiday season, be sure to give yourself the gift of self-care along with a healthy mind and body. By being proactive in caring for yourself, you can avoid the stress and busyness that would otherwise feel overwhelming. Instead of dreading the holidays this year, celebrate them with pure joy by keeping your focus on what is healthiest for you.

 

By Angie Comer

January 15, 2020 0 comment
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BeautyHealth & Wellness

Post Workout Recovery

by ELYSIAN Magazine September 26, 2019
written by ELYSIAN Magazine

YOUR BODY HOLDS DEEP WISDOM. TRUST IN IT. LEARN FROM IT. NOURISH IT. WATCH YOUR LIFE TRANSFORM AND BE HEALTHY.

 – Bella Bleu

By Angie Comer

What happens after you leave the gym is just as important as what happens inside the gym. To see results from your workouts, you must optimize what you do afterwards. Recovery plays a huge role in building healthy, lean muscle mass. Muscle growth takes place after you leave they gym. Although muscle recovery may vary from person to person, there are some definitive processes that occur in the human body after an intense workout.

Muscle Fibers Rebuild

It’s a common misconception that when you work out and lift weights, you are building muscle; it is actually just the opposite. During an intense workout, muscles suffer microtears and are broken down. It is during recovery that muscle fibers rebuild, becoming leaner and stronger.

Ways to Aid Muscle Recovery

To ensure that you are getting the most from your workouts and to facilitate optimal recovery, boost your post-workout recovery by eating a healthy protein-rich diet,maintaining regular sleeping patterns, staying hydrated and stretching. There are also a few unconventional ways to aid in repairing and strengthening your tight, achy muscles.

Experience Acupuncture and Cupping

Over the years, cupping has been an extremely effective therapy to speed post-workout recovery, giving many athletes relief from sore muscles. There are many types, but one of the most common is dry cupping, which consists of plastic or glass cups placed on specific areas of the body, typically the back. Cupping speeds up muscle recovery by increasing blood circulation, lymphatic circulation and eliminating inflammation. As a result, most athletes will experience reduced stiffness, primarily because of a drastic increase in blood circulation. Athletes who receive acupuncture along with cupping may find that it improves the effectiveness and enhances the benefits of cupping by releasing fascia and trigger points in the muscles, tendons and ligaments. In conjunction, muscles and connective tissue can lengthen and relax, resulting in better range of motion and performance.

Schedule Routine Massage

Whether you work out or not, it is beneficial to get a routine massage. An intense workout may cause muscle fatigue and soreness. A recovery massage will restore some pliability and may soothe the pain and soreness of muscles. Bodywork and massages also help to remove toxins, work out the knots and stimulate blood circulation, contributing to optimal muscle recovery. For a more fitness-specific massage, research a massage therapist that utilizes myofascial release, a technique referring to the application of focused manual pressure with applied stretch to the connective tissue surrounding the muscle.

Get Your Protein

When you exercise, some of the proteins in your muscles are broken down and depleted. Getting adequate amounts of protein before and after your workout allows your body to repair these proteins and build new muscle tissue. A high-quality protein powder is an easy and convenient addition to your diet. Effective workout smoothies can be a very tasty way to eliminate inflammation and help repair muscle fibers. An effective workout recovery smoothie may include pineapple, high-quality protein powder, avocado, spinach, banana, coconut milk and turmeric. The combination of these ingredients promotes optimal muscle recovery while helping you to feel your best.

September 26, 2019 0 comment
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Health & Wellness

The All-Natural Workout

by ELYSIAN Magazine July 1, 2019
written by ELYSIAN Magazine

“Hiking is not escapism; it’s realism. The people who choose to spend time outdoors are not running away from anything; we are returning to where we belong.”

— Jennifer Pharr Davis, The Pursuit of Endurance: Harnessing the Record-Breaking Power of Strength & Resilience

By Angie Comer

Unlike many outdoor sports—water-skiing or rock-climbing, as examples—hiking does not require heavy gear or extensive lessons. A simple activity, hiking can be enjoyed with only minor preparation—and proper footwear. Just throw on your best Ariat boots, pack a bag with plenty of water and healthy snacks, and you’re off. (Be sure to do your research—you don’t want to be halfway down the trail when you realize it’s 30 miles long!)

Hiking isn’t—and never was—meant to be thought of purely in terms of physical exercise. The origins of the activity go all the way back to the 18th century Romantic Movement, when appreciation for the beauty of nature fully evolved. It began simply as walking for pleasure, maturing over centuries to become the craze that it is today.

Still, it is well established that hiking is good for your physical and mental health. It can help control weight, improve balance, build upper and lower body strength, strengthen the core and enhance mood. As an added bonus, hiking is a great way to bond with friends—or even seek out exciting travel opportunities the world over.

Weight Loss

Did you know that only one hour of hiking can burn more than 500 calories? Head for the hills and you can expect to burn even more; just a small incline can boost calorie burning by 30 to 40 percent. If weight loss is your goal, hiking regularly can help you shed those extra pounds.

Full-Body Tone

Regular walking has its own fitness benefits, but your body gets a total workout from hiking, especially up trails with sharp inclines. Your quads, glutes, hamstrings and core are all being worked and strengthened. If you’re carrying a backpack and using trekking poles to help propel you forward, your upper body reaps the benefits as well. Emotional Wellbeing Nature can be a great therapist. Getting outside and into the sunshine can help clear the mind of clutter and slow-building negativity. On the trail, confidence, problem-solving, creativity and self-esteem can be restored as you meet the challenges of your journey.

Improved Friendships

Most hikers would agree that it’s more fun to hike with a friend. A regular weekend meet-up or a planned long-distance trek is a terrific way to enjoy conversation and bond over a shared challenge. There are no screens or distractions, so you and your companion are sure to experience meaningful interaction. Not to mention that the hiker community encourages hiking as a lifestyle—making you more eager to continue hiking regularly.

Breathtaking Scenery

While hiking can be enjoyed locally, some adventurers take the opportunity to seek out beautiful trails in other parts of the world. If you find yourself bound for Europe this season, there is Tour du Mont Blanc (TOMB), a 110-mile trek through France, Italy and Switzerland, beloved by beginners and experts alike. Also in Switzerland, surrounded by beautiful glaciers, is Haute Route. Not recommended for the faint of heart, Haute Route is a demanding 12-day trek passing through Chamonix, France and Zermatt. It’s quite strenuous, to be sure—but the eye-catching villages, snow-capped peaks and green alpine valleys make this one of the most fascinating and stimulating trails in the world.

Fitness and exercise programs often seem a chore, but hiking is absolutely the opposite! It’s inspiring, enjoyable and accessible. All you need are comfortable clothes and shoes. Start with day and weekend hikes to train and ready your body. Increase your skill level before moving on to more advanced trails. Oh, and remember to bring your camera. You’ll want pictures of all the surprises Mother Nature has to offer.

July 1, 2019 0 comment
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Health & Wellness

Increase Your Flexibility, Increase Your Health

by ELYSIAN Magazine June 25, 2019
written by ELYSIAN Magazine

By Angie Comer

As we age, our muscles and connective tissues naturally lose elasticity. While there are many factors that affect flexibility, this loss of elasticity can affect the range of movement around your joints, which may lead to stiffness and tightened muscles and joints.

While strength training and cardio are front runners in the health and fitness space, flexibility is a key (and often overlooked) component of the equation. Being flexible is more than just a cool, late night party trick; it’s also integral to leading a full, healthy life. Flexibility allows us to hit the ground running a little easier each morning, have a better golf swing and achieve functional, practical tasks throughout the day. Whether you sit at a desk or you’re a professional athlete, flexibility is beneficial and key to the task. Explore some of the many benefits of flexibility, and then get some practical advice on how to become more flexible without devoting your life to stretching.

Improve Your Balance and Posture

Have you ever looked at yourself while walking past a reflective store window and noticed less-than-perfect posture? You’re definitely not alone. Poor posture isn’t just an aesthetic problem because it can lead to lower back pain and poor sleep. By improving your balance, you can also reduce the risk of injuries, slips and falls later in life.

Increase Your Metabolism

Every time you stretch, you increase your flexibility, as well as the strength of the muscle fibers you stretch. Stronger muscles need more calories each day, which means your metabolism gets a boost. Flexibility isn’t always inherently linked to weight loss, but it can definitely stoke your metabolism on a regular basis.

Enjoy a More Positive State of Mind

Flexibility does more than just improve your body. Increasing flexibility involves choosing poses that open up your body and are proven to relieve stress. Stretching can relieve physical tension, and when your body is relaxed, you’re more likely to sleep well each night and wake up rested. A daily flexibility routine can improve your mood and even increase your happiness.

Boost Your Circulation

It’s no secret that circulation is important, and achieving flexibility can go hand-in-hand with better circulation. As you stretch, you’ll increase blood flow to the muscles of the body. This will help protect you from a wide range of diseases like cardiovascular problems, kidney disease and diabetes.

Improve Physical Performance

Perhaps the benefit most commonly linked to flexibility is the improvement in physical performance. This absolutely applies to anyone who is active and can do everything from improving shoulder rotation for swimmers to giving joggers longer strides. However, it can also help you get more comfortable on long car rides and counteract the hip tightness from sitting in a chair all day behind a desk.

How to Get Started: A Realistic Guide

Ready to start working on your flexibility? The key is to commit. You don’t have to spend hours each day stretching, but commitment to a consistent daily practice of 15 to 20 minutes is key. Start with big muscles like the shoulders, the hamstrings and quadriceps and then take time to focus on smaller muscles. If you have any problem areas, hone in on them at the end of each stretching session.

If possible, start each flexibility session with a warm up, such as jumping jacks or a brisk walk. When your muscles are warm, each stretch will be more productive, and there is a smaller chance of discomfort and injury.

There is no set standard of flexibility you need to achieve in order to be healthy. Your lifestyle and daily activities will dictate how flexible you need to be, but increasing your flexibility can absolutely offer some benefits. Incorporating just a brief stretching routine to your day can make a world of difference.

June 25, 2019 0 comment
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Health & Wellness

Hit the Slopes for Better Health

by ELYSIAN Magazine January 30, 2019
written by ELYSIAN Magazine

By Angie Comer

For some, winter is a time of snuggling up by the fire, indulging in hot cocoa and hibernating until spring. While that can be enjoyable, you’re far more likely to find me on the slopes!

Snow skiing is my favorite sport, and I love it so much that my wedding was planned around a week of skiing in beautiful Aspen, Colorado with my entire family and close friends. In addition to being a thrill, skiing is a pastime loaded with health benefits. Whether you’re eager to burn calories, build up your leg muscles or just get rid of anxiety, skiing might be the sport you’re searching for.

Improved Cardiovascular Fitness

Sure, gravity is helping if you’re skiing downhill, but your heart will still be getting a killer workout! As you ski, your heart rate increases. The higher your heart rate, the more oxygen your body needs-and the more calories you burn in the process. Skiing is an aerobic sport, which means that you’ll be keeping your heart rate elevated for much of the time you’re on the slopes. Keep in mind that if you’re skiing at high altitude, you’ll be taxing your heart and your cardiovascular system a little more than normal. At high elevations, your heart has to work harder to deliver plenty of oxygen to the muscles that need it most. To enjoy the heart-healthy benefits of skiing without struggling with altitude sickness, try to get to your favorite ski destination a day or two ahead of time. That allows you to acclimate to the elevation before you strap on your skis.

Focus on the Core

In order to keep an upright posture when you’re skiing, you have to rely on your core an incredible amount. For balance, you’ll use your obliques as well as your abdominals. Although everyone expects to have sore legs the day after hitting the slopes, don’t be surprised if you can also feel it in your core. A few runs down a challenging slope is a lot more fun than doing hundreds of crunches, that’s for sure!

Muscles of the Lower Body

Whether you’re heading for the bunny slopes or the black diamonds, skiing is a great workout for all the muscles of the lower body. Your glutes serve as the powerhouse, helping to stabilize you as you remain in the squat position for extended periods of time. Skiing is also going to help shape and build your quads and your hamstrings. Even the muscles in your feet and ankles get a workout when you’re skiing.

Mental Health Benefits of Skiing

Although the physical benefits of skiing are nothing to scoff at, it’s the psychological benefits that many skiers love most. Strap on your skis to enjoy a boost of endorphins and adrenaline—a combination of feel-good chemicals that can keep you smiling for days to come. Plus, since skiing is an outdoor sport, skiers get the added benefit of Vitamin D. A dose of sunshine is proven to boost mood and stave off depression. Just one more reason to head for the snow-capped mountains.

 

 

 

 
 

 

 

 

 

January 30, 2019 0 comment
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Health & Wellness

Fitness for Your Personality

by ELYSIAN Magazine December 5, 2018
written by ELYSIAN Magazine

Find the perfect workout for you.

By Angie Comer

Getting and staying in shape can be a challenge. There are so many health trends and so many workout options that it may be overwhelming to choose how and where to get started. However, analyzing your personality may be a great place to begin. Choosing an activity that will help you meet your fitness goal while still catering to your nature will make your exercise routine enjoyable. Are you an introvert who enjoys spending time alone? Are you extremely social, constantly surrounded by friends? Are you outdoorsy and adventurous? With so many ways to get your exercise in, there is something out there for everyone.

THE EXTROVERT If you are a social individual who enjoys the company of friends and can tolerate high levels of stimulation, a high-energy fitness experience is ideal. Group classes with upbeat music, such as Zumba or step training, are a great option for cardio. Trying to reach weight training goals? The competitive and social environment of CrossFit gyms may be a good option. Group classes or partner drills are additionally beneficial in helping build a sense of community and accountability.

THE INTROVERT Not a fan of groups of people or lots of commotion? If you have an introverted disposition, individual sports and activities are the best for you. Long-distance running, swimming, and cycling are some of the options that will help you achieve your health goals. Should you be looking for peace and the ability to connect with yourself, you may want to consider yoga or tai-chi. At-home workouts are also a great way to get and stay in shape while avoiding a busy gym or group classes. If you don’t have equipment at home and need to head to a gym, don’t fret; pick a great playlist and pop those headphones on.

THE COMPETITOR If your character is on the slightly more aggressive and competitive side, you may find tennis, martial arts, boxing, and weight training the most rewarding. Not only are you challenging yourself physically, but there is the component of competition and proving to be the best. Body building and associated competitions may also be fulfilling for competitive individuals.

THE DISCIPLINARIAN Tracking progress and meeting goals are especially important to this temperament. Using cardio machines at the gym that keep track of heart rate, pace, and distance help challenge the disciplinarian. Circuit weight training can be ideal for this challenge-lover because it allows goal setting for both intensity and endurance. Martial arts are also great workouts for the disciplinarian.

Whatever your personality type, there is definitely something for everyone in the world of health and fitness. Do something that gets you moving but is also fulfilling and rewarding for your disposition. Don’t be afraid to lean in and challenge yourself to increase the level of intensity.

Getting and staying in shape can be a great experience, and being comfortable and content with your chosen workout routine will help you stick to your long-term goals.

December 5, 2018 0 comment
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Health & WellnessTravel

The Healthy Traveler

by ELYSIAN Magazine September 20, 2018
written by ELYSIAN Magazine

Get the most out of your travel destinations with a few simple travel tips to maintain your health and energy levels.

By Angie Comer

Whether you are traveling the world for business or leisure, it is an experience you want to enjoy. Yet, as a result of the excitement and anticipation, you/your body will react to the stress physically, mentally, and emotionally. You spend hours in low humidity on flights, travel across different time zones, and “make do” with limited food choices in airports, only to arrive at your destination exhausted before the adventure ever begins.

The goal of most travel is to unwind, relax, explore, and enjoy. Staying healthy and energetic is key to accomplishing these travel goals. Here are a few simple travel tips to help you feel your best.

DRINK UP: In an aircraft cabin, the humidity in the circulating air drops pretty low. Dehydration can become an issue causing dry skin, fatigue, dry throat, and itchy eyes. Stay ahead of the dehydration dilemma by drinking plenty of water before and during travel. Pack a reusable water bottle to fi ll after passing through security; then, sip on it throughout your flight so you arrive at your destination feeling alert and energetic. Here are a few other tips that will help you ward off the effects of dehydration: use alcohol-free moisturizers and lotions, keep eye drops handy, and skip the alcohol inflight. Save happy hour for your final destination!

EAT HEALTHY: We all like to try local foods and restaurants when we travel. But indulging in rich foods, eating pasta, and drinking wine at every meal, will take a toll on your energy level and your waistline. You can maintain balance and still enjoy exploring the foods that different cultures off er by incorporating a protein, fruit, and vegetable into each meal. By consuming a well-rounded, balanced meal each time you sit down to eat, you’re getting critical nutrients that your body requires to maintain energy and to function at its best.

Traveling with healthy snacks, such as nuts, seeds, fruits, and protein bars for long layovers and emergencies, will also prevent overeating at meals and resorting to unhealthy airport food. I also love to travel with superfood greens because they are a quick, easy, and convenient way to get in a hefty dose of vitamins, minerals, and nutrients each day.

GET YOUR ZZZs: Traveling to different time zones can affect your body’s circadian rhythm and internal time clock. Make sure you get between seven and eight hours of rest each night and resist the temptation to take a nap upon arrival at your destination. From the moment you reach your destination, follow the night-and-day patterns for your rest. Going to sleep when the local area grows dark allows your natural melatonin to kick in. Rise when day breaks to slowly acclimate to the new time zone.

GET MOVING: Exercise invigorates your body, allowing the lymphatic system to work efficiently alongside the immune system. Keep up with your regular exercise schedule while traveling. In reality, you probably have more time to exercise during a getaway than at home. Use this extra time to take a hike, rent a bike, or hit the local or hotel gym. Thirty minutes of exercise a day will make a huge difference in the way you feel and will boost your energy level.

Travel can present some physical, mental and emotional challenges, but with a little pre-planning and by following these simple tips, you can return home feeling rested, relaxed, and refreshed.

September 20, 2018 0 comment
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Organizing For Your Health Sticky Notes
Health & Wellness

Organizing for your Health

by angiecomer September 7, 2018
written by angiecomer

Our brains crave order. Decluttering your life can trickle good vibes down to your day, your week and your year.

By Angie Comer

We are all products of our environment, and believe it or not, the environment that we create can affect our physical, mental and emotional health in a positive or negative way. The simple act of organizing our physical surroundings can have profound health benefits.

A REDUCTION IN ANXIETY

The sight of a room filled with clutter or having no plan for the day can induce a stress response. Stress is known to be a major contributing factor to chronic disease.

Our brain seeks order, and when it cannot find it, we feel overwhelmed and anxious. Waking up unprepared for the day, disorganized, finds us searching for misplaced items, chronically running late, stepping over dirty laundry. As a result, we begin our day feeling rushed, unsettled, not a little frustrated. All these feelings naturally trickle down into the rest of our day, week, and our life.

AN IMPROVEMENT IN FOCUS LEVELS

Clutter is a distraction and affects our ability to focus on the task at hand. It can be physical or mental clutter. When our surroundings or our mind are cluttered and disorganized, our brain cannot process information clearly. Getting up 30 minutes earlier can make a huge difference in our ability to focus. Use the extra time to sit quietly, clear your thoughts, plan your day, and straighten up the house. You will have a sense of accomplishment that allows you to start your day feeling relaxed and calm, ready to focus on whatever the day brings.

IMPROVES QUALITY OF SLEEP

It is difficult to fall asleep if your mind is racing over all of the things you need to do or the things that you haven’t yet done. You find yourself lying in bed making a mental “to-do” list for the next day instead of sleeping. I suggest keeping a journal by your bed. Each night, take 15 minutes to write down your thoughts, feelings, and a “to-do list.” Clear your mind before going to sleep. Dumping your brain onto paper at night relieves your mind of those nagging thoughts. The next morning you wake up rested, with an organized list of the things that you intend to accomplish that day.

IMPROVED EATING HABITS

If we are feeling anxiety or stress, we often tend to overeat as a coping mechanism. Procrastinating with a dish of ice cream can momentarily be more enjoyable than folding laundry. However, this creates unhealthy habits. If you take the time to organize your kitchen and prepare weekly meal plans, you will also be able to fill your refrigerator and cabinets with healthy snacks. You prevent temptation and have a positive impact on your waistline as well! We have all heard the saying, “How you do one thing is how you do everything.” Chances are if your house is disorganized, most likely your car and workspace aren’t much different. Your surroundings and environment impact your mood, thoughts, and feelings. An organized environment will produce a peaceful mind, decrease the stress hormones in your body, and result in a healthier you.

September 7, 2018 0 comment
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REST - Float Tank
Health & Wellness

REST: Restrictive Environmental Stimulation Therapy

by ELYSIAN Magazine May 8, 2018
written by ELYSIAN Magazine

Float Tank Therapy

By Angie Comer

Stepping into the pitch black tank, wearing earplugs and nothing more, I tried not to panic. For someone with a mild case of claustrophobia, it was going to be a challenge. I decided that I wanted the full experience of total sensory deprivation, so I hesitantly closed the the big metal door and slowly relaxed into the water. After the first few minutes of lying in total silence with my eyes closed, I realized that I couldn’t feel my body, or the water and wasn’t sure how much of my body was submerged and how much wasn’t. Immediately, my heart began to race as I had no sense of orientation. I quickly sat up and started feeling my way around until I found the large metal handle to the door, pushed it open, and took a deep breath. I gave in to my fear and left the door cracked just enough to see a slither of light to keep me oriented and calm for the duration. Attempt #2 to lie back and relax was much more successful. I tried to clear my mind and just BE. However, the harder I tried, the more random thoughts kept coming. Slowly, I became distracted by the vivid sound of my breathing and heartbeat, and my focus shifted from the thoughts running through my mind to the sound of my breathing. I drifted into complete relaxation: never asleep, but definitely relaxed and less anxious.

One of the most widely researched benefits of flotation tanks is their ability to help users release stress and anxiety. Studies conducted in the 1980s found that flotation therapy helped reduce levels of stress hormones in the body and decrease blood pressure and other stress-related health problems. More recent studies have confirmed that flotation tanks may actually be more effective than some types of meditation for inducing a relaxed state. The mechanism behind this state is the increased production of theta waves, which are produced during REM sleep, in the brain during floating. These waves help reduce stress, increase creativity and memory and improve mental and physical energy. This increase in production makes REST an option for the treatment of stress and anxiety. Floating can also help reduce joint pain, increase muscle recovery, and assist with pain relief. Because the water in a floatation tank is super-saturated with magnesium sulfate (Epsom salt), the user also experiences the many benefits of supplementation with this mineral. Magnesium has been shown to have incredible health benefits including reduction of muscle cramps, blood pressure normalization, hormonal regulation, increased sleep quality and even reduced cancer risk. Overall, I don’t think this experience was totally life altering. However, I do believe that taking time to disconnect and allowing your mind to be silenced can have monumental benefits to your physical and mental state. They say it takes practice and experience to improve at sensory deprivation therapy, and I plan to incorporate this into my healthy lifestyle journey.

May 8, 2018 0 comment
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Health & Wellness

Combating Age-related Muscle Loss

by angiecomer October 13, 2017
written by angiecomer

We can’t stop the aging process—at least not yet—but we can slow it down.

By Angie Comer

If there is one thing we all share in common, it is aging. It happens to everyone. Our personal daily choices regarding nutrition, lifestyle, exercise and other factors can determine how fast aging starts to happen, as well as how it progresses.

While we can’t stop the aging process—at least not yet—we can slow it down.

The human body continually builds muscle tissue until around our third decade of life. After that, it is only a matter of time before sarcopenia, or age-related muscle mass loss, begins to set in. From there, you may lose up to five percent of your muscle mass annually, even if you stay fit and active.

Here are five tips to help prevent or even reverse age-related muscle loss.

Tip 1: Exercise.

It probably won’t surprise you that WebMD lists regularly scheduled workouts as the front-runner to stave off the upsetting effects of sarcopenia in women.

But to see a difference, it is also critical to do the right kinds of workouts.

  • Resistance (strength) training. By training with free weights, bands or weight machines, you help your body boost growth-hormone production and more readily turn protein into fuel, which builds muscle mass.
  • Cardiovascular training. Cardio workouts (running, fast walking, biking, swimming, yoga, etc.) support resistance training by building stamina, coordination, balance, lung capacity and overall connectivity between the different body systems.

Tip 2: Eat more protein.

Your body needs protein to nourish existing muscle tissue and build more muscle. Dr. Josh Axe, wellness physician and radio show host, reports that most adult women today eat far less protein than the recommended daily intake of 50 grams and even less after age 65.

Tip 3: Choose protein wisely.

It’s not just about how much protein you eat, but also what type of protein you consume. Not all protein is created equal, and the type of protein you eat also seems to play a role in preventing muscle loss.

The best protein-rich foods to include in your diet are grass-fed beef, organic undenatured whey protein, lentils, wild-caught fish, organic chicken, beans, raw milk, kefir or yogurt, free-range eggs and raw cheese.

For vegetarians or vegans, soy, legumes, quinoa, nuts and mushrooms are protein-rich foods.

Protein is especially important after exercise.  When we engage in strength training, we are tearing down and damaging our muscle tissue. Consuming extra protein within an hour after a workout helps to repair that damage and build stronger muscle tissue.

Tip 4: Add Omega-3s.

In a 2014 study, the National Institutes of Health (NIH) found that adding more omega-3 fatty acids to older adults’ daily diet helped to counteract sarcopenia. Begin adding omega-3s right away to prevent or lessen the impact of age-related loss of muscle. About 250 mg to 500 mg daily is a good place to begin. To combat loss of muscle, the omega-3 intake should predominantly feature EPA and DHA (both animal-based).

Tip 5: Vitamin D.

As modern life becomes more sedentary, more and more adults are testing positive for Vitamin D deficiency. This is relevant because low levels of Vitamin D intake and age-related muscle mass loss are connected.

The Vitamin D Council recommends taking between 2,000 and 10,000 EU of Vitamin D per day.

Even if you have already experienced some age-related muscle loss, there is no time like the present to get started reversing it! With these five tips in hand, you can help your body build more muscle mass and strength.  E


 

October 13, 2017 0 comment
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Health & Wellness

How to “Win Your Morning” and Your Day

by angiecomer July 26, 2017
written by angiecomer

Your morning routine can affect your entire day.

By Angie Comer

Getting up in the morning can be a challenging feat. The alarm clock goes off, you hit or swipe that snooze button, maybe you even have a backup alarm with a witty name — we’ve all been there at one point or another. In all reality, you’re not doing yourself any favors with that extra 15 or 20-minute nap. It’s time to turn over a new leaf (or pillow) and practice a new mantra — “If you win the morning, you win the day.”

How you start your morning can have a huge impact on the rest of your day. The good news is, you have complete control over this.  To “win the morning” is to create a sense of structure, accomplishment, and control. Morning rituals or habits allow you to create a healthy and happy tone for your entire day, focus in on what is important to you, and help you consciously take action towards achieving bigger, broader life goals.

Looking to set your own personal morning routine? Here are a few of my favorite suggestions to try:

1.  Skip snooze, wake up one hour early. By adding one hour to your day, you are gaining 365 hours a year. Ultimately, this converts into 15 extra days in a year of productive time and self-betterment.

2.  Start where you are — make your bed first. This is easy — pick up where you left off! Something as simple as making your bed can start your day off with an early sense of accomplishment. Plus, an uncluttered bed makes for an uncluttered space, which leads to an uncluttered mind, and an uncluttered mind makes for an uncluttered life.

3.  Get moving early. Yoga, stretching or even a five-minute walk, anything to get your blood pumping in the morning can jump start your metabolism, energize you for the day and increase mental clarity. The number one excuse for not working out is the lack of time. Don’t wait for the day to dictate your life; you dictate the day. “You run the day, or it will run you.”

4.  Fuel your body. You’ve heard it before, “Breakfast is the most important meal of the day.” It’s time you start believing it! You wouldn’t go for a road trip with your car on empty, so why leave your body on empty? A well-balanced, high-protein, low-carb diet encourages a lean, healthy, energized body ready to conquer the day.

5.  Feed your mind. Read something that inspires you. Avoid anything that carries or spews negativity, as these feelings can often linger with you throughout the day. Instead, find something that inspires and encourages you to set a positive, empowering tone to follow.

6. Write down your daily goals. Statistics show that people who write down their goals demonstrate over an 80 percent higher success rate than those who do not. Each morning, take a few moments to jot down your 10 top goals for the day. Focus on the day ahead of you. Starting the day with goal setting will program you to focus on these items and move towards their completion all throughout the day. The most successful people are known to practice this technique.

Start your day off happy, healthy and strong before the distractions of the day take over. Depending on your morning routine, it can help you with anything from getting more focused, to getting into better physical shape. Your habits should create a calming energy within you, ultimately setting yourself up for success. 

July 26, 2017 0 comment
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Health & Wellness

Calming Chaos for the Holidays

by ELYSIAN Magazine January 2, 2017
written by ELYSIAN Magazine

By Angie Comer

Do you control your stress or does it control you? Do you feel like your life is a busy balancing act? And now with the holidays right around the corner, your already busy life is about to get kicked into overdrive. While a little bit of stress can be motivating at times, too much can be harmful to your physical and mental health.

So, how can you slow things down for the holidays and everyday, stay organized and prevent some of your unwanted stress? Below are nine stress survival tips to not only get you through the day, but put you in control of managing and conquering your stress long term.

1.  Give yourself a break: Most of the time we are our harshest critic, and nothing stresses or clutters the mind quite like internal self-judgment. Pay attention to self-talk and keep it positive. When your inner critic rears up, take a deep breath and a step back. Recognizing your negative talk is the first step in replacing criticism with calm. Then replace the negative self-talk with more positive affirmations.

2.  Establish routines: While setting routines may sound like a recipe for boredom, it actually helps instill a day-to-day sense of peace of mind. When we have set routines, we have fewer decisions to make during the day and less unknowns to deal with.

3.  Exercise: Exercise is one of the most effective ways to improve your mental health, relieve stress, improve memory and boost your overall mood. According to the Anxiety and Depression Association of America, exercising for just 10 minutes a day has the ability to release endorphins, which help induce a state of mental and physical peace. So exercise your way to happy!

4.  Eat nutritious foods: Food has the ability to deeply impact your mood and contribute to both positive and negative feelings. Healthy food choices aid in a variety of improvements to your overall mental and physical state, so ease up on the soda, cup cakes and cookies to reduce the chemical agitation and try some healthy energy boosting alternatives.

5.  Create an intentions list: Keeping a list of ongoing tasks and projects will help organize and clear your mind. More times than not, we get stressed because the day has gotten away from us and we haven’t accomplished what we set out to do. Having an organized list will help increase your productivity, mental calm and overall focus.

6.  De-clutter: Physical clutter can cause you to feel agitated and distracted. Studies have shown that physical clutter in your surroundings competes for your attention, resulting in decreased performance and increased stress. A tidy space brings clarity and order to the mind. Start small and work up to larger spaces around your home.

7.  Prep the night before: Racing around in the morning feeling disorganized is no way to start the day. Instead, try to pick out and plan parts of your day the night before. Lay out your outfit, set a timer for your coffee maker, pack lunch — there are plenty of ways you can stay ahead.

8.  Don’t forget to breathe: Jammed packed days filled with activities and errands and can be both physically and emotionally draining. Don’t forget yourself in all the madness. Schedule some distraction free time to take a step back from daily stressors; this can be as simple as taking a few deep breathes, a few minutes of meditation or simply unplugging from your mobile device for an hour.

9.  It’s an inside job: Remember, inner peace is created from the inside out. When you can’t control your environment and circumstances, you can control your emotions and reactions to it. Focus on what you can control. Practice responding — as opposed to reacting — in stressful situations. Gaining control over your emotions will give you a sense of empowerment and calm.

January 2, 2017 0 comment
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