Renew
Wellness
you eat more when you don’t get enough sleep by Joan M. Geisler One sleepless night impairs movement and focus the same as when you're drunk. It is said that it can equate to an alcohol blood level of .08. This is legal level for intoxication in some states. There is a definite impairment of muscle coordination and driving skills. Missing two consecutive nights messes with your speech, so you start to stumble on words and forget what you were talking about. We know we eat more when we don't get enough sleep, and a new study by Nature.com, finally pinned down how much extra food we chow down on during those days when we struggle to keep our eyes open. Participants who slept fewer than five-and-a-half hours ate an average of 385 more calories than people who got enough shut-eye. To make matters worse, if you're exhausted, you're more likely to skip protein and eat foods high in fat. Need a better idea of what much 385 calories looks like? Here are some examples:
1 Medium McDonald Fries
7 Oreos
By Christine H. Thompson, D.C.
1½ Grilled cheese sandwiches
1½ Chocolate Frosted Donuts
1½ Slices of Cheese Pizza Eating a couple extra slices of pizza or an order of fries once in a while isn't a problem. But if you're chronically sleep deprived, the extra calories add up and become a seriously unhealthy habit. Nutrition and Fitness is more than just diet and exercise. It encompasses your whole lifestyle! A balanced diet includes your thoughts, your actions, who you hang around, what stresses you out, your sleep habits. 80/20 LifeFit Academy is here to Empower You To Restore Your Health. Check out our 6-minute video and take control of your health TODAY. www.8020lifefitacademy.com Joan Geisler is a personal trainer and certified nutrition counselor
Holistic Health Center
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1. Here's the straightforward, clear way to enjoy holiday gastronomic delights without seeing your waist expand. Allow yourself one meal a week where you can have whatever you would like. Mind you, there is a time limit to this meal - a normal 30-45 minute meal - and you can't save anything for later. This way you won't feel deprived but you also won't allow yourself to continue to indulge 2. Drink plenty of water between meals and especially 30 minutes prior to eating so that you are not so hungry. 3. Chew each bite twice as long as you normally would and notice (i.e. enjoy) the taste, texture and nuances of the food. 4. At the big holiday meals, go ahead and have the food you normally would, but take half the amount you usually pile on your plate. Then savor it! 5. If you really want to feel more full and less hungry and likely to indulge, have a teaspoon of coconut oil about 15 - 20 minutes before a meal. It will level your blood sugar and make you feel less hungry. 6. The most important thing is to avoid or significantly reduce the sweets and focus more on the proteins, fats and vegetables with each meal. These foods are full of nutrients and also help to maintain your blood sugar so that you don't have the peaks and valley and the tendency to produce cortisol and store fat.
Stress
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The holidays are upon us, whether we are excited about it or dreading it. I know we can be feeling both ways at once this time of year! Here's a list of the three issues I commonly see people suffer with during the holiday season and simple ways to avoid them. These suggestions may not be easy, but they are definitely doable with some determination and effort. The key is to make your own health and well-being a priority.
Weight Gain
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how to Avoid 3 Major Holiday Health Problems
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1. Keep up with your exercise routine! This will reduce stress, help you to sleep better and keep your brain focused. 2. Keep the situation in perspective. When you start to feel stressed, ask yourself, "How important is this going to be to me in 5 years? Will I even remember what I was so stressed about?" 3. Turn off all electronics an hour before bedtime so that you can
get adequate sleep. Without proper sleep your hormones will be off and your stress levels will rise. The blue light of electronics interrupts normal circadian rhythms and interferes with sleep cycles. 4. Use prayer, meditation, journaling and quiet, relaxing activities to trigger the relaxation response and turn off the stress response. as little as 5 to 10 minutes of relaxation can help. The trick is to schedule it right into your day just like you would any appointment.
Getting sick with a cold or the flu 1. Keep your immune system healthy with good nutrition, staying away from sugar and attending to the steps for reducing stress as mentioned above. 2. Good daily preventative immune boosters are Echinacea, Garlic and probiotics and for the times when you feel the early warning symptoms of sickness coming on, use products that mount an immediate immune response such as vitamin rich foods, zinc, homeopathic remedies and thymus gland support. 3. Stop germ phobia! We now know that the immune system likes to be challenged and needs exposure to the microbes of our environment not only to populate the gut lining and crowd out harmful microbes, but also to meet challenging microbes and grow stronger. Your immune system operates in a similar way as building muscles. It needs exposure to the population of bacteria, viruses and fungi to grow stronger and protect you from the dangerous ones.
Christine Thompson is the owner of Whole Health Solutions. Contact her at 540-899-9421
Porch Light
Perceptions
play it again, sammy?
No one need take passage half-way across the globe to find beauty’s ambience because it is right here conceived all around us wherever the mind opens.
By rob huffman The first time I remember being in Sammy T's was the night before I left for Army basic training. A couple of buddies and I were bar-hopping, engaged in one of those sentimental and sudsy exercises in male-bonding that such life-changing events like joining the service practically dictate. Sammy T's was our final stop of the evening before calling it a night, and, in my case, before heading off to Ft. Leonard Wood, Missouri, to be a non-civilian. (In those days - this was the autumn of 1984 - pub-crawling in the still sleepy 'burg required little crawling; only a handful of drinking establishments existed for the enjoyment of the non-discerning and dissolute.) The friendly barkeep that evening asked me why I was going in the Army. It was a fair question and I answered him honestly. "I want to go to Europe. The Army said they could put me there." He said I could get to Europe any number of other ways and didn't necessarily need to put myself in servitude to Uncle Sam to achieve this. The accuracy of his observation was undeniable. I believe we had another round as I forlornly mulled over what he'd said. But alas, the papers had all been signed. I left the next day, mildly hungover. But it had been the start of a beautiful friendship. For the next three decades, I spent many happy hours in Sammy T's. The last of which were last week, among many others who'd come to pay their last respects. The mood was festive bereavement, a kind of upbeat melancholy. Sammy's would have wanted it that way. But, ah, the memories stored up there. Like itting in there one winter afternoon with a friend from work, drinking beer while watching Caroline Street fill up with snow. Was there a better window in all of Fredericksburg from which to watch the passing scene, the changing seasons? If
there was, I never gazed through it. Another time a friend and I sat in Sammy's howling with laughter (Who can ever remember what struck you as particularly hilarious in your free-andeasy youth? Illicit substances may have been involved; beer certainly was.) I just remember the laughter. And the happiness of being in a place that allowed - maybe even encouraged - such laughter. There was something homey and unpretentious about Sammy T's that made it irresistible to its adherents. Although even its most rabid devotees would never claim its fare to be haute cuisine, it was still delicious, even introduced revolutionary, since it vegetarian dishes to Fredericksburg. In my memory's taste buds, I can still savor the chi chi dip and falafel, two house favorites. And who was not cheered by that long queue of beer offerings arrayed across the top of Sammy's long bar? Sammy T's was there as the circumstances of my life changed. After our pre-Army introduction, it was still there when I returned from Germany with my new wife Vera. It was probably one of the first places I took her in Fredericksburg, too, as a primary example of Yankee excellence. Later our kids Emma and Rory came to love the place, too. What kid wouldn't like their chocolate mousse? Like any place (or person) of great individuality, Sammy's had its quirks. There was a bathroom that would have shamed a flophouse and these weird, confessional-like wooden booths where my wife Vera unfailingly cracked her head at least once per visit. Indeed a meal there would have seemed incomplete if she didn't throw her head back in laughter at some point and thump her cranium a good one. When I told Vera that Sammy T's was closing down, she said it felt similar to
The ugliness men allege comes from their behavior that rancor has produced when enemies ignore truth to war against each other driven by fear and anger. A Limited Edition Sammy T’s Poster Anyone Know the Year? when Bowie passed away. The end of an era, one more thing deeply connected to your life that was no more. Ch-ch-ch-chChanges - who needs them? I always hoped that Sammy's would survive long enough to see the city of Fredericksburg come to its senses and close down Caroline Street to thru traffic. Make if a pedestrian mall, a la Charlottesville or Winchester. (I think the city's tourist chops - its lazy, Southern, colonial feel -would be greatly enhanced by this move.) There could have been more outdoor seating. Happy people eating grain burgers and camper specials al fresco. More people - young people, married people, people with kids, old people - enjoying Sammy T's. It was good news to hear that the new owners of the building housing Sammy T's also purchased the name and the recipes of the restaurant, too. Seems like a good omen, the foresight of owners who might, after a period of renovation and reflection, might resurrect the beanery (I use the term affectionately, with love). Let's hope so. Old times there are not easily forgotten. Rob Huffman, a FXBG resident, is a frequent contributor to FP
Cloudbanks part overhead and announce the aurora which brings forth dawn to make us choose between keeping a mind closed or lifting our eyes upward. Frank Fratoe lives & writes in the city. He has written poems from the heart for Front Porch for the past 7 years.
Own The Movie A 40-minute film with aerial and underwater photography that tells the story of the Rappahannock River from the Blue Ridge Mountains to the Chesapeake Bay.
DVD $14.95; Members $11.96 www.riverfriends.org 540-373-3448 3219 Fall Hill Ave.
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