a day in the life
FRANKIE MADERIA, RD, CD-N
Online Nutrition and fitness coaching
FRANKIE MADERIA, RD, CD-N
Online Nutrition and fitness coaching
"Unless you try to do something beyond what you have already mastered, you will never grow"
1. Try to meditate
I hear all these people talking about how helpful it is for them to meditate so I think I should try it. Meditation is said to help with emotional well-being. It can help lessen worry and anxiety. (ANYONE who knows me knows that I am the most anxious person about just about everything.) Meditation can also help lessen stress, fear, loneliness, and depression. Apparently meditation can also help enhance self-esteem and self acceptance. I just Googled 'how to meditate,' and many videos and websites came up. I believe it's worth a try.
1. Sit in 'criss-cross-apple-sauce' position.
2. Put the left hand in the right hand and rest fore arms on legs.
3. Look down with your eyes not open and not close but just resting.
4. Straighten your back.
5. Focus your attention in your breath and how your body moves with each inhale and exhale.
I don't know if I could just NOT THINK about anything but since it has so many benefits, I will try it out.
2. Eat more beets
Beets are an amazing and underestimated superfood! They are full of essential everyday nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium. Beets can help with better circulation, and possibly lower blood pressure. WHY? Because beets are rich in nitrates! Your body converts these nitrates into nitric oxide which relaxes and dilates blood vessels, turning them into superhighways for your nutrient and oxygen rich blood. Since nitric oxide relaxes and dilates your blood vessels, it can also increase the blood flow to the brain. Why is this important? It can help the brain function more effectively. This function gets more important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older. Beets can also help with liver function. Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can help lighten the load with beets because they contain betaine. Betaine is an amino acid in beets (also found in spinach and quinoa) and can help prevent the accumulation of fat in the liver. It can also help reduce the fat already in the liver as well. The betaine found in beets can also improve digestion. One cup of beets provides about 4 grams of dietary fiber- insoluble fiber. Insoluble fiber helps reduce risk of constipation, hemorrhoids, and diverticulitis. (JUST A SIDE NOTE…beets can turn pee and stool crimson-colored for 24-72 hours. So don’t be alarmed!)
3. Eat more kale (insert eye roll here, typical dietitian...)
I know kale is so last year but I feel it is worth it to talk about. I have never really 'LIKED' kale- I have just tolerated it. It tastes bitter and has a weird texture. No super appealing to me. I have done some research and found some new ways to cook it and eat it that make it less awful because there are so many health benefits. Trial and error- which resulted in many 'errors' and distaste but I did find some ways I did enjoy eating kale. Kale contains more vitamin C than an orange. It has over 100% of your recommend daily intake in just ONE cup of chopped kale. In addition to vitamin C, kale is loaded with vitamin A. Kale has 133% of your recommend daily intake! Kale contains alpha-linoleic acid. That is the omega-3 fatty acid that is essential for brain health. Kale is also high in calcium. GO KALE!
**My favorite way to eat kale is sautéed. Here is what you do: mince some fresh garlic and throw it in a sauté pan with olive oil. Let that get fragrant and then add fresh (organic-less pesticides) kale and let that cook down (on medium heat). While it is cooking, squeeze some lemon juice on it. Let it cook down- it really get wilty- and then it's good to go. YUM! (I promise).
4. Sleep differently (aka get on a sleep cycle)
My friends make fun of me all the time because I am in bed usually around 8:30pm like I am 96 years old. But often times if I go to bed early, I wake up early and I do not get enough sleep. Sometimes I even struggle to fall asleep and that ruins the whole night. Since I go to bed early on the week days, I tend to stay up to late on the weekends. Making my sleep cycle all messed up. Adequate sleep is a key part of a healthy lifestyle. It can benefit your heart, weight, mind, and energy. Sleep can help improve your memory. Sleep can help curb inflammation- inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging (I may go to bed early like a 96 year old but I don't want to start looking like one). I read a study that showed that C-reactive protein (associated with heart attack risk) is higher in people who got 6 or fewer hours of sleep per night. Getting enough sleep is also linked to a healthy weight. University of Chicago found that people who ate healthier and also slept well lost more fat than those who followed the same diet and slept less- those who were sleep deprived also lost muscle mass. Getting on a sleep schedule- even on the weekends- is important for overall health. Pick a bedtime and a wake-up time and stick to this as much as possible. Follow this everyday and your body's internal clock (circadian rhythm) will adjust. It will make it easier to fall asleep at night and easier to wake up in the morning. It will take time for your body to adjust to this schedule.
-FOOD FOR THOUGHT (I am a dietitian after all-everything comes back to food). It is not recommended to go to sleep on an empty stomach. But being stuffed is just as bad. Having dinner around the same time every night can help keep your body stay on track. A good practice is having dinner at least 2 hours before bed. Maybe a half hour before bed it is a good idea to have a little snack. A good night time snack is pairing a carbohydrate food with a protein. For example: banana with peanut butter, a bowl of whole grain cereal and milk, or cheese and crackers.
5. Exercise differently
I used to be strictly into lifting weights. I want to get out of my comfort zone and try something new. I received a SPIN bike for Christmas and it has been the best gift. I use the Peloton app to do On Demand spin classes. Best part- I can do it in the privacy of my living room. YAY ME! But I want to do more than just lifting and spinning. I recently tried a boxing gym for the first time. A friend of mine RAVED about her boxing gym and I didn't know what she meant until now. I am obsessed. It's such a different workout for your body. It is good to switch up your workouts so your muscle can grow. Muscles have memory (muscle memory) and cannot grow without a change in routine. They get used to the way you always move and remember that. You may see growth or change in the beginning but it is always good to keep your muscles guessing so that you can continue to grow and meet your fitness goals. Another exercise that goes along with my meditation goal is YOGA. Yes yoga. I have done it a few times but would like to try that more. I would also like to try boot camp style classes- those HIIT (high intensity interval training) workouts are great for your heart health and stamina. There are so many gyms and classes around and most of them offer the first class or even the first week FREE so you can try things out before you buy. Or just to see if you like them. Everything is not for everyone. Friends of mine love to run, I myself enjoy a leisurely jog now and then but have NEVER experienced that runners high that is supposed to be amazing. I love the feeling of beating a PR in a lift at the gym- but that may not be for everyone. So I like to try things at least once to see what else is out there. It is good to get outside of your comfort zone. And everyone is new to something at one point so there will always be someone there to help you and show you the ropes if you get lost. Having a friend/partner is always a good idea as well.