Forget "looking good"...exercise to FEEL good.
Feeling stressed? Overwhelmed? Move your body. Even science says so.
Every Friday morning for me starts the same. I wake up, hop into a pair of leggings, and ride my bike over to the local yoga studio. For an hour I breathe through intense poses, steady my mind, and leave all other worries and responsibilities at the door. I’ve joked with my yoga instructor that walking into the studio almost feels like church with the ways she shares fundamental truths about our bodies and the earth and life around us. I challenge my mind as I attempt postures that I never thought possible, and leave with a sense of relief and rejuvenation.
As you may already know from past newsletters, this year I also challenged myself to start running after years of telling myself that I am not a runner. I took on a challenge of running a 5 mile race this November, and I’ve been training since March. As the year comes to a close, I like to take the time to reflect on the year that just occurred, and I’m surprised the ways exercising has consistently been able to make me feel better. How going for a jog or taking a yoga class has kept my mind calm on top of keeping my body strong.
I don’t think it’s new for me to say that exercising benefits one’s mental health; we know this. Moving your body helps to release those “feel good” hormones like serotonin that keep your mood up and decrease negative thoughts and the risk of developing a mental illness. It boosts our mood, helps with our concentration, and improves your physical health—including your heart health, which heart disease is the leading cause of death in America.
However, what isn’t as heavily advertised is the connections working out has to norepinephrine, a neuromodulator that helps the brain deal with stress. The chemical is produced in the same area of the brain that comprehends emotional and stressful responses to situations called the locus coeruleus.
So, quite literally, exercising the body helps with the stress you experience. Feeling stressed about awaits you this holiday season? How about what’s to come in 2024? Moving your body can actually help with the way you comprehend those situations. It can quite literally make you a better person.
Society talks a lot about how important exercise is for the body physically, which is of course very true. However, that may not feel like motivation enough for you to start some kind of workout routine in the new year. So instead, what if your goal was to workout to feel better mentally? To be able to give yourself the best chance to handle the stresses to come?
When I leave the studio on Fridays, I feel like a whole new person. I walk over to the coffee shop around the corner and get an americano and an egg everything bagel with cream cheese, and spend some time writing. It’s a highlight of my week, and I’m now realizing it’s probably because my body is in a really, really healthy state at that moment—both physically and mentally.
So what if this year, you exercised without the goal of losing weight, but simply to feel better?
🥛 Is low-fat dairy actually healthier for you? The simple answer is no. While low-fat dairy products do have a lower amount of saturated fat, there isn’t enough scientific evidence out there to prove that full-fat dairy products increases the risk of certain health conditions that others have used to claim. In fact, some studies have shown how full-fat dairy products can be neutral or even beneficial for one’s health, does not increase LDL “bad” cholesterol or cause heart disease and type 2 diabetes, lowers blood pressure, or linked to weight gain. Again, experts say that everyone’s particular health goals are different, but in general dairy is still safe to consume. Plus, it’s a great source of protein and an easy way to get a variety of vitamins and minerals at a low cost.
Read more from The New York Times.
🍋 An ultra-caffeinated energy drink from Panera is spurring debate. A second (yes, second) death was reported after a customer from Panera Bread consumed three of the restaurant’s new “Charged Lemonade.” One 30-ounce serving of this lemonade contains 390 milligrams of caffeine, which means that three of them would result in consuming 1,170 milligrams. To put this into perspective, an 8-ounce cup of coffee contains 95 milligrams. According to the FDA, an adult can safely consume 400 milligrams of caffeine a day before it causes adverse effects like heart complications. This “Charged Lemonade” almost hits that daily limit in just one serving, which even outranks the caffeine content in many popular energy drinks like Monster and Red Bull.
Read more from The Washington Post.
Sheet Pan Honey Buffalo Chicken with Broccoli by Half Baked Harvest: I actually haven’t made this one yet, but it sounds really good, doesn’t it? I think I’ll make it this week; who wants to join me?
Cookie Dough Energy Bites by Pinch of Yum: I’ve always loved the idea of having energy bites ready to go in my fridge, and I’m a big fan of these from Pinch of Yum. My husband actually made me some a few years ago and they are by far my favorite “energy bites” out there.
There’s been a lot of debate about consuming artificial sweeteners, but I am proud of the dietitians speaking truth into these false claims, bringing actual science into the conversation, and giving people the power to CHOOSE what they like to eat.
Thanks Cara for your deep dive here!