Wednesday, August 28, 2013

10 Ways to Fight the Freshman 15


 10 Ways to Fight the Freshman Fifteen

By, Julia Hepfer, Yoga Teacher, Holistic Health Coach

www.innerglow-ct.com on twitter at @JuliaHepfer

With mid-August upon us, it’s impossible to ignore the back to school advertisements and the rush on backpacks.  Most kids dread the back to school movement, as it represents an end to their long summer days and their relaxed sense of freedom.  College students may have a different take on the situation. For many kids returning to college, they are leaving behind their parents’ rules and returning to the freedom of college life. With these freedoms come a different routine, different schedule, different eating habits, different sleeping habits, and perhaps complete chaos!  It is no surprise that when the young, impressionable freshman students enter into this new world, they make choices that result in the legendary “Freshman 15”.


So here are 10 Ways to Fight the Freshman Fifteen:


1.     Limit the amount of alcohol you consume.  Of course, if you’re not 21 years old, you shouldn’t be drinking at all, but besides the law, alcohol has negative health effects on the physical body including weight gain. Even casual drinking can have an impact on the blood sugar levels, food allergy/intolerances, liver function, hormone function, and yes, your weight.  Lay off the extra calories in beer & alcohol and spare yourself the beer belly!

2.    Get a good night sleep. Teens who average 7 – 9 ½ hours of sleep per night not only perform better on standard tests, they are better able to make healthy choices and their bodies are more balanced . According to usnews.com, “researchers have found that lack of sleep causes a decrease in the hormone leptin (which tells the brain when you're full) and an increase in the hormone ghrelin (which stimulates appetite).”  So grab a few extra hours of sleep on a regular basis to keep extra pounds away.

3.    Keep playing You may feel all grown up now that you’re on your way to college, but don’t lose your childlike spirit and desire to have fun! Remember all the fun games, sports, and athletics you’ve been into all along, and keep it going. You may not be interested in playing college level sports, but join a recreational team or find a movement oriented club (ski club, dance team, pick-up soccer)- keep moving & have fun!  Exercise is pivotal in maintaining a healthy physique.

4.    Eat your greens Did you grow up hiding your peas under your potatoes? Have you managed to dodge eating vegetables all these years? Well, get real! And the real truth is that fit, healthy bodies are overflowing with green food! That’s right, green vegetables are probably the best thing you can put into your body to keep you looking and feeling great!

5.    Skip the “break-up” pint of ice-cream College can be very dramatic at times. The opportunity to fall in and out of love happens on a daily basis for some people.  When you find yourself going through a break-up, make sure you have some coping mechanisms in place. It’s easy to drown your broken heart sorrows in a pint of ice-cream, but you’d be better served going for a healthy, heart pumping run!

6.    Limit processed foods Between tight budgets and all-night study sessions, it’s easy to maintain a diet of ramen noodles and tortilla chips. If what you’re really hoping for is a svelte body or some rocking muscles, you need to limit the amount of processed foods you eat (which are typically void of any nutritional value). Instead, find some healthy alternatives like cucumbers with hummus or a homemade trail mix with almonds. Feed your body & mind with good nutrition.

7.    Drink more water Avoid the effects of dehydrations (exhaustion, dry skin, thirst, headache, constipation, and dry mouth) by staying properly hydrated. How can you determine the proper amount of water to consume? For the average, healthy individual, divide your body weight in half and consume that many ounces of water each day.  Keep in mind that how much water you need to drink also depends on your age, activity level, and the environment.

8.  Manage Stress When we are stressed out, we are more likely to make unhealthy choices. “How so?”, you ask. Simple, we choose comfort foods like French toast, grilled cheese, and cinnamon buns to help us feel good. Comfort foods bring us back to an “everything feels ok” state of being.  Other people choose to over indulge in alcohol to “ease the pain” of stress. Learn new coping skills to help you manage stress, some healthier options are exercise, mindfulness/meditation, or get a massage. My favorite stress buster is to lie down in a comfortable position and review in my mind all the things I’m grateful for. Suddenly the stress disappears and I’m feeling calm.

9.  Have a strong network of friends When stress kicks in, it’s important to have some friends nearby for support. If you’re in a new school away from friends and family, make sure you have those long time best buds available for a quick, reassuring text or call. Then start making new friends to create a fun and healthy support circle in your new environment. Reach out to create friends who have similar interests or you find fun and interesting to hang-out with during your free time.

10.            Create a schedule for success Suddenly on your own, you’re now responsible for waking up in time for class, feeding yourself, doing your laundry, and don’t forget all that SCHOOL WORK! This new level of freedom with lots of responsibilities can be overwhelming. Sit down and create a manageable schedule for yourself. Be sure to include all of your scheduled classes, then allocate time for studying, exercising, eating, and all of those little responsibilities.

Monday, April 1, 2013

The Choices We Make

The Choices We Make

No one said that living a healthy life would be easy. As we evolve from children, into adolescence, and eventually become adults, we are faced with a million choices each day- some are little, some are big, and they all shape us and essentially create our level of health & happiness.

I think back to my own childhood- growing up in the 70s on Wonder Bread and hot dogs, becoming a teen in the 80s and eating from the "golden arches" far too often... or even worse, the very bad choice in college to smoke cigarettes... WHAT??? you don't know about my unhealthy past? OH BOY!!!!

Well, this is NOT a confessional, but in all honesty, I've made lots of unhealthy choices over the years. (haven't we all? ). I'm much more proud of my current choices, yet realize that the more I know, the more I learn, the more I understand how my own body feels, the better I become at living a healthier life.

Every time I've taken responsibility for my choices, habits, and rituals, I've learned that I CAN make healthier choices, and I don't have to accept anything less that my best.

I think back to a time when I was in a toxic job situation, when I was so stressed out that I had TMJ and my doctor wanted to get me on tranquilizers so I could relax & function (and eat normally... the TMJ was so bad I could hardly open my mouth).  I was working 60+ hours a week and becoming some nasty version of myself. But those were results of my choices. Once I decided to raise my standards it became clearer. I realized that I deserved better than a toxic 60 hour work week. I deserved to be happy in a job and healthier in life. Then it became a matter of changing my rituals to live a more authentic life. There is also an element of "letting go" of what others' think you should do with your life, and live for what makes you happy & feel good.

So we continue to evolve... we will all make mistakes along the way, but hopefully keep moving forward in the direction of our dreams & higher standards. Perhaps you're in a situation now where you don't feel AWESOME. It's OK- there is great learning in this space. Ask yourself very simply... "what do I want"... then let go of what you don't want, raise your standards for a healthier, happier life, then look to making small changes to support your new goals.

These ideas will be expressed more fully in my upcoming Spring Detox Event on April 10th. For more information, visit my website at www.innerglow-ct.com

In GREAT Health!
Jules

Friday, March 8, 2013

Everything I Ever Needed To Know
I Learned At The Ashram
 
 
Ok, so maybe not EVERYTHING, but lots of really good lessons for living a healthy life were the the main focus of life at the Ashram.  Some of you may say, "What's an Ashram?"... ok, well, it's the sacred home where I lived when I studied to become a yoga teacher.  It's communial style living, where everyone helps out (doesn't that sound nice!). There is a daily schedule and life functions smoothly and calmly (just like in our homes now... right?!?!?).
 
 
So what are these amazing lessons? Well, they are so basic, yet sometimes overlooked or forgotten. Let's face it, life these days is a complete whirl-wind. If your family is anything like ours, we are all going in different directions, at different times. It can be pretty busy. 
 
Our schedule at the Ashram was full yet a much slower pace, it looked something like this:
 
5:30am-   Wake up
5:45am-   Meditate & pray, then chanting and lecture
8:00am-  Asanas and pranayama
10:00am  Brunch (and boy were we hungry by then!)
11:00am  Karma yoga (um... that meant cleaning the Ashram)
12:00        Studying
2:00pm    Lecture (studying asanas, books, philosophy, scriptures, etc)
4;00pm   Asanas and pranayama
6:00pm   Dinner (then everyone helps with clean up & dishes)
7:30pm   Meditate, pray, sing, chant, lecture (this would go until almost 10:00pm)
SLEEP!
REPEAT
 
OH, you're still waiting for the lessons. Well, here ya go!
  1. Proper Exercise- move your body every day- stretch, strengthen, balance.
  2. Proper Eating- pure, clean foods, with minimal animal products and minimal processed foods
  3. Proper Breathing- focus on breath, recognize it's vital importance and how it can help give you both power & strength and the ability to relax.
  4. Proper Relaxation- taking time each day to rejuvinate the body through complete relaxation
  5. Proper Meditation & Thinking- the understanding that we become what we think, and the importance each day to still the mind and connect .
Easy, right?  If only we would slow down and actually figure out how to make this happen. I've found the best way is to incorporate a little at a time. Figure out which of these points you need to focus on, and then find ways to add a little into your life. For example, if you are always tired, burning the candle at both ends, and have poor energy, then perhaps focus on "Proper Relaxation"- make an effort to get to bed by 10pm, average 7-9 hours of sleep at night, and then try to find at least one moment during the day to pause and take a moment for yourself. A five minute break with a nice cup of tea can go a long way.

I hope this blog finds you well and that you are able to live a healthy life full of vital energy!

- Julia



 


Saturday, January 7, 2012

YOGA & Your Life

YOGA & Your Life:

Your daily yoga practice does not need to consume your entire day, instead, let yoga, relaxation, and meditation naturally become a part of your life.  Here are some stress- busting tips incorporating the essence of yoga, relaxation, and meditation:

 1.       Give thanks. Keep a gratitude journal and each morning give thanks for your blessings, and record it in your journal.  Watch as more miracles are revealed.
2.       Set a daily intention.  Take control of your mood and attitude each day by establishing a daily intention (suggestions include intentions for:  a calm & peaceful day, a joyous & productive day, a positive & happy attitude).
3.       Stretch-   Make space in your body and release tension through stretching. Try incorporating 5 of your favorite stretches each day.
4.       Practice mantra repetition – Find a mantra or positive affirmation or prayer that resonates with you. Write it down if necessary, and repeat it all day long - while driving, waiting in lines, working, cleaning, cooking, etc.  (i.e. “all life loves and supports me”)
5.       Relax- Whenever you feel stressed, take time to relax. Take 10 minutes in a quiet space, and mentally give yourself a body scan. Make efforts to release tension that might be building up. Go through each part of your body, giving it the direction to relax. Start with your toes and work your way up to your head. Try something like this, “I’m relaxing my toes, my toes are relaxed, I’m relaxing my feet, my feet are relaxed, and so on”. Enjoy the 10 minutes of relaxed bliss.
6.       Take a class – When we are at our busiest, we tend to neglect our own health. Remember to keep your favorite yoga classes in your calendar, and take time to nurture your health and wellbeing.  To make your experience extra special, invite a friend.
7.       Eat a healthy, nutritious diet – Drink plenty of water, make efforts to eat WHOLE FOODS (fresh fruits & veggies, whole grains, nuts & seeds)
8.       Give – “It is in giving that we receive”- Give extra smiles, give thanks, use your good manners, help someone who is struggling, give a hug, offer to babysit, help out a neighbor, hold the door, give your time, keep finding ways to give (without it costing you any money).
9.   Enjoy It’s that simple!
10. REPEAT! :)

Tuesday, November 15, 2011

Raising Healthy Kids

Raising Healthy Kids

By, Julia Hepfer, Holistic Health Coach

www.innerglow-ct.com

 Raising kids can be a hard enough task, let alone raising “healthy” kids.  In holistic nutrition, the approach is to find health in all aspects of life: diet, exercise, career, relationships, and spirituality.  So let’s work within those guidelines.

To help keeps kids on a healthy diet, embrace the 90 %, 10% philosophy- that is: 90 % of the time, see that they eat healthy, nutritious foods, and 10% of the time let them be kids.  To be more specific, 90% of the time the children should eat:  whole foods like brightly colored fruits and vegetables; whole grains like brown rice, wheatberries, or quinoa; lean proteins that agree with their body and their digestion, and perhaps dairy.   The 10% that remains should be at the discretion of you, their parents. When they are eating healthy, nutritious meals on a regular basis, there should be little concern if they have a treat every so often. Note: creative cooking may be necessary for picky little eaters. Don’t be afraid to get imaginative ~ make bright green kale mashed potatoes.  Give your creations clever names, and keep trying. Most kids need to try foods a few times before they are comfortable with them.

 Children need exercise for optimum health.  The early years are a great time for kids to try several different forms of exercise, so see what they enjoy most.  Encourage your child to try a variety of exercises from soccer to dance, tennis, football, karate, swimming, or just running around in the back yard.  Exercising each day will help your child reduce stress, increase brain function, introduce them to new kids, build self-confidence, and help them sleep better at night.

 During childhood, kids’ schooling is their career.  Help your child succeed in school both academically and socially.  Teach your children the value of their education.  Work with them to reach their full potential.  By cultivating a good attitude toward learning, kids can overcome any struggle they may face. This is a life lesson that will prove to be hugely helpful later in life in their actual “career”.

 Having a healthy relationship with your child is pure nourishment for them.  Don’t hold back your love toward your child. Spend quality time with them each day, talk and listen to them with an open heart and mind. Love them fully and completely. The love you give your child will come back to you 100 times, so it feels great for you, too! Tell them you love them, everyday!

 Finally, let your child know that they are connected to a Source that is so powerful and amazing that it created the entire Universe. That same amazing energy is within them.  If you have religious or spiritual traditions, share them with your child.  The soul of your child is entrusted to you, nourish it, and watch it grow.

Supporting the health of your child will help create healthy adults later in life. Best wishes, raising kids is a challenging but amazing part of life.

Monday, November 14, 2011

Soda... ugh.

Who's still drinking soda? Regular or diet, the result is BAD NEWS!  Worse are parents, mindlessly allowing their kids to drink it, watching as they get fatter & develop Type 2 Diabetes... Let's see if this youtube clip works!
http://www.youtube.com/watch?v=RHY6Z-yYG2M

Saturday, November 12, 2011

Women's Health- Body Mind Spirit

Women's Health- Body Mind Spirit
November 30th at 7:30pm
Shelton Community Center

Learn ways to eliminate stress & sickness and create optimum health. 
Sign up at the Community Center $30