Workout of the Day: Yoga!

Yoga is a great practice in flexibility, strength and stress relief. Try this basic beginner’s sequence to get a feel for the “flow” and stretch out the muscles that have been sitting all day! (Learn more and create your own flow sequence at www.yogajournal.com.)

Take a moment to center yourself. Breathe deeply and rhythmically. Pay attention to breath, moving on inhalations and exhalations.

1. Begin standing with hands at your heart in prayer position.
2. Reach arms up and bend slightly backwards.
3. Dive forward, hinging at the hips.
4. Step one foot back into a lunge. Start with right or left. You’ll switch in the next round.
5. Step second food back into a push-up position.
6. Bending arms, lower slowly down to hover just above the floor.
7. Straighten arms and lift your head and chest toward the ceiling for an abdominal stretch.
8. Press back into Downward Dog, stretching heels toward the floor.
9. Step the same foot (from Step 4) back up in between your hands to a lunge position.
10. Step the second foot back to meet it and fall into a forward fold at the hips.
11. Fly your arms upward toward the ceiling, arching back.
12. Return your hands to prayer position in front of your heart. Repeat using other foot first.
13. Complete 4-6 rounds. 

If all this doesn't quite make sense in words,

Job Strain Linked to Increased Risk of Heart Attack

Studies show that work stress can lead to an increased risk of heart attack. Though the link was associative rather than causal, the researchers behind the data suggest that 3.4% of study subjects could have prevented a cardiovascular event if they had reduced their workload or practiced stress management techniques prior to the incident.

Levels of job strain among European men were analyzed over a 20 year period. Of the sample group (which included tens of thousands of men), 15% reported experiencing significant levels of daily stress related to work responsibilities. 

Though we cannot extrapolate beyond this initial research, one can imagine that American workers (who spend, on average, longer hours at the office and take fewer days off than their European counterparts) experience this effect even more strongly.

It can be difficult to find a moment to relax when work picks up, but it’s absolutely crucial to do so. Despite our type-A tendencies to power through obstacles and work around the clock, we actually put ourselves at a disadvantage when we try to do too much. Working under stress leads to decreased productivity, lowered morale, and a depressed immune system. You’re much more likely to get sick and compromise your efforts entirely (and those of your coworkers!) if you try to do too much, than if you take short breaks to clear your head and focus on specific tasks ahead.

Try some deep breathing exercises, a walk around the block, or a quick tabata session to blow off some steam at your desk. If your corporate culture is not conducive to exercise breaks, try closing your eyes and focusing inward for one full minute at your desk.

Are You An Emotional Eater?

The theory behind weight management is simple: Eat well and move often. But just because the concept is simple doesn't mean it's easy. Finding time to exercise can be difficult, but for many of us, maintaining a healthy diet is the toughest part of the equation.

Today, Americans are heavier than ever before – in part because we eat when we’re not hungry. We eat to reward ourselves, celebrate occasions, and entertain others, often allowing food to become the center of social activity. Food can also calm nerves and provide comfort. Some turn to food to numb themselves from emotional pain, hoping food will stifle anger, rejection, or depression.

Emotional eating refers to the act of eating a large quantity of food in response to feelings instead of hunger. These foods are often "comfort" or “junk” foods. Emotional eaters often blame themselves for their lack of willpower, but it’s really a lack of self-awareness that's to blame. Most emotional eaters are not aware of what it is that drives them to eat so much – they don’t know their “trigger”.

Do any of these sound familiar?

• Have you ever had a bad day at the office and beelined home to see what’s in the fridge?
• Does chocolate calm you during stressful moments?
• Do you get the urge to eat when you are annoyed or mad (at yourself or someone else)?
• Have you ever been so disappointed or sad that you reach for the pint of ice cream in the freezer?
• When you're on a deadline, does snacking on chips or salty food ease stress?

Some emotional eating is normal, but it becomes a problem when it has an impact on emotional and physical well-being or when it is used as the primary strategy for mood regulation.

Do you struggle with emotional eating? Check out this site for tips to curb the habit!

Just A Pound? Holiday Weight Gain Adds Up Over Time

Although you might feel as if you’ve already gained 10 lbs this holiday season, research indicates the average American gains only about a pound between Thanksgiving and New Years. Unfortunately, this data (from the New England Journal of Medicine) is nearly a decade old and sure to be outdated by now. Just as obesity rates have skyrocketed in the past 10 years, it’s entirely possible that those holiday pounds have crept up as well.

More recent data, however, brings several interesting facts to light. For example, the Journal of Clinical Medicine Research suggests that heavier individuals are more likely to gain weight during this time than their thinner friends. Most likely, this stems from already unhealthy habits going into overdrive. In some cases, overweight individuals demonstrate less willpower around food and can suffer from disordered eating. This behavior can become magnified during the holidays when cold weather, stress, and an abundance of comfort food take center stage.

Lawrence Cheskin, director of the Johns Hopkins Weight Management Center in Baltimore, points out that while holiday weight gain might be minimal, it often lasts a lifetime. Despite New Year’s resolutions to exercise often and eat right, most Americans fail to fully commit themselves to their new health goals, and instead immerse themselves in their old routines, failing to shed the extra poundage. That pound or two might not make an immediate difference health-wise, but over the course of ten years, it adds up to substantial weight gain.

How can you avoid the holiday weight gain?

1. It’s been said a million times before but let's say it again: avoid the eggnog. Instead, opt for less caloric beverages such as champagne, wine, or sparkling water with lime.
2. Pick the foods you truly love and ignore anything you deem unworthy of the calories. Just because it’s the holidays does not mean you should feel obligated to eat that wedge of grandma's fruit cake. Instead, savor a rich dark chocolate truffle or munch on ginger snaps.
3. Never attend a holiday party hungry. Fill up on veggies before you leave the house so you’re less likely to gorge yourself at the buffet later in the evening.