Day Sixty-Three: Getting Rubbed

I find that people either seem to love massage, hate it, or are somewhat afraid of it. There are multiple health benefits that come from regularly getting rubbed.

Massage is the manipulation of both superficial and deep layers of muscle and connective tissue to enhance physiological functioning and promote balance and well being. It dates back to prior to 460 BC when Hippocrates wrote, "The physician must be experienced in many things, but assuredly in rubbing."

Lymph and blood need to move through vessels in our body. Both are involved in our immune system. The movement and increased circulation that these systems experience when muscles and tissue are manipulated can help improve our immune system functioning. Massage greatly contributes to tissue repair and regeneration, improved flexibility, reduced tension headaches, and reducing both stress levels and chronic joint & back pain.

When one leaves the massage, they often experience a sense of nirvana. There are theories that suggest that the body's natural endorphins are released during a deep tissue rub. It has also been suggested that fatigue and anxiety are both reduced, and concentration and sleep quality are both improved.

For many who are trying to change their habits, getting a massage regularly as a reward can be a great motivator for staying on track. The chocolate cake doesn't look nearly as good when one has to consider giving up that weekly massage for it.

I challenge you to try a massage.

Day Sixty-Two: Sodas

In the 1960s, the average size of a soft drink sold was 6 and 1/2 ounces.

Today, the average soda size is 20 ounces. Sodas are sold at just about every gas station, convenience store, movie theater, grocery store, and shopping mall. They are sold in 64 ounce containers at both movie theaters and convenience stores. At fast food restaurants, they often come with free refills.

Alarming?

According to the National Soft Drink Association (NSDA), consumption has surged in America, and is now estimated at over 600 12-oz servings per person per year. The highest consumption population is amongst males between the ages of 12-29, who average a 1/2 gallon per day. In the early 1980s, the average 12 year old boy used to drink over twice as much milk as soft drink. Now, that's reversed.

So why do many health food advocates call soda, "liquid candy"?

According to the NSDA, about 21% of the sugar in the American diet comes from soft drinks. It is a huge source of unneeded and unwanted caffeine in the body of a growing child or adolescent. High fructose corn syrup, highly correlated with obesity rates in children, is the sweetener of choice in soft drinks as very few sodas use cane sugar as a sweetener. They are linked to osteoporosis, are acidic in nature, and correspond with depleting oral health (teeth and gums). Multiple studies have been published material correlating soft drink consumption with cardiovascular disease, stroke, heart attack, and high cholesterol levels.

So, how about that diet soda?

Just because diet soda doesn't contain sugar or high fructose corn syrup doesn't mean that its good for you. In fact, its quite the contrary. High amounts of artificial sweetener consumption has been linked to cancer. What diet sodas lack in calories, they make up for in sodium. Too much sodium causes us to retain water, so instead of looking thinner we look and feel bloated. Also, artificial sweeteners that are used in sodas often cause hunger cravings. So, we may drink less of our calories, but make up for that by what we snack on.

There is no health benefit to drinking a soda....none. While fruit juices are high in calories and sugar, and milk can be high in fat, they both have health benefits. Iced tea, hot tea, green tea, even coffee all have antioxidant benefits, but a soda....nope. People can drop a quick 3-5 pounds just from giving up soft drinks...between the water retention, the empty calories, and the mindless snacking that accompanies consumption of these beverages.

I challenge you to think about your soft drink consumption, making changes where necessary.

Day Sixty-One: Learn To Be Still

Meditation, prayer, quiet time, zen, sanctuary, chi...whatever it is that we call it....refers to turning inward and connecting with a higher power. In a world where we hustle and bustle each day, there are multiple physiological benefits from getting into the still calmness of our soul.

When we purposefully dedicate time to stillness, our heart rate often will decrease. Our breathing deepens, we experience a deep relaxation and usually arise with more energy and awareness. Usually, we experience more blood flow even though the heart rate is lowered due to dialation of our blood vessels.

There is another benefit, as well. Understanding our body's needs requires that we listen to it. Often, when there's so much chaos going on around us, it can be difficult to hear the whisper of our inner self. This means that we need to get very quiet, calm, and relaxed to listen and respond appropriately.

I challenge you to find a place in the center of the storm where it is calm, where you can get in some quiet time each day, where you can be still.

Day Sixty: Reflection

Today is day 60.

If you started out on New Years Eve with the resolution to change, then two months have gone by since you've made that decision. That's a long time.

It's time again to take photos, journal, and pause for reflection. Its time to lift our head up and look out at the horizon where we're going instead of concentrating only on the ground immediately in front of us. It's time to pull out love letters we've written ourself, think about everything we have to be grateful for, and realize that we deserve the best...just like anyone else.

Success isn't just for other people. It's for you, too.

Day Fifty-Nine: Fiber

Everyone knows that we need more fiber in our diet....but why? There are two kinds of fiber...insoluble and soluble.

Insoluble fiber is fiber that we always hear about. It is the fiber that the human body cannot digest. Because it cannot be digested, it moves through the colon acting similar to a snowscraper on a windshield. It picks up all of the gunk and sludge that is inhabiting the digestive tract. It absorbs water as it moves through the system. It makes it easier to pass a bowel movement, and often makes them more regular...about once daily is normal.

Where do we find insoluble fiber? In plants.

The skins of fruits and potatoes, nuts and seeds are all high in insoluble fiber. Celery, cauliflower, green beans, and leafy veggies like cabbage and romaine lettuce are also great sources.

Soluble fiber can be dissolved in water. It forms a gel-like consistency in the digestive tract. It binds to the "bad" cholesterol in your system, which is called your "LDL Cholesterol". It basically acts as an emulsifier to break down fats and actually lower the levels of this bad cholesterol. What's amazing about eating more soluble fiber is that it actually cleans out and begins to repair the damage that we've done by eating poorly.

Where do we find soluble fiber? In plants.

Peas, soybeans, beans, oats, rye, barley, the pulp of most fruits, broccoli, carrots, artichokes, sweet potatioes, and onions are all great sources of soluble fiber.

I challenge you to eat your plain oatmeal with some fruit with the skins on. Getting both your soluble and insoluble fiber in during the morning will help lower your cholesterol levels while also making you regular.