Irisin... the "fat-burning" hormone

You may have seen recent news about a new “fat-burning” hormone called irisin. Exercise seems to stimulate production of the hormone from proteins that regulate metabolism. Once irisin is released, it is thought to help convert white fat into brown fat, which is healthier and burns more calories. Not only this, but it increases glucose sensitivity, which means it can be metabolized more efficiently and possibly help with diabetes. Scientists are now wanting to find out if irisin can be injected into the individual and still produce the same benefits as exercise-induced irisin. In an initial study, mice did seem to reap the benefits of irisin injections without any exercise at all. Although irisin won’t replace exercise completely (it doesn’t have any affect on muscle growth), it may be beneficial for treatment of obesity and diabetes in the future. Check out these two articles for more info: Brown Fat and Irisin.

More on fat…

I already mentioned there are two types of fat (brown and white). White fat mainly just stores calories (energy) and sits around, while brown fat actually helps burn calories in the body like other tissues do. It is actually more closely related to muscle cells than the “white” adipose tissue we think of when we think of “fat.” Humans are born with brown fat as a kind of internal thermostat, but this disappears quickly after birth (unfortunately!).

What are your holidays really about?

After talking about holiday stress, I thought about why we stress at this time of year when we should be happy to spend time with our family and friends. This article from Psychology Today talks about with how many holidays there are, between Hanukkah, Christmas, Kwanzaa, Winter Solstice, Muharran, etc it is so easy to get caught up in the gifts and parties and pressures that we forget what these are really about. It is so easy to say, “Just don’t stress this year,” and to forget all of the hype, but it’s impossible to just forget about it. You can go to the parties and buy gifts and do all of the things you normally do, but make a special effort this year to be more mindful. These holidays “refer to light in the darkness.” When you are running through the mall frantic to find that last gift, be thinking about how lucky you are to have that friend you are buying the gift for. Don’t groan that you have to go to that boring office party, be thankful you have a job when so many people don’t. Think of little things to do with your family every day to keep you grounded. Every morning my roommate and I play “Feliz Navidad” while we eat the little chocolate from our Advent calendars; it’s so silly but we start our day with a smile. Enjoy the little and big things that make this time of year (and life in general) special!

Sleep better this holiday season!

As much fun as the holidays are, for many of us our quality of sleep starts to suffer. Between travel, changes in eating and drinking habits, and higher stress levels, it’s no wonder we end up tired!

Chances are you are going to bed and waking up at different times than you are used to. Try going to bed close to the same time every day. If you can’t fall asleep at your normal time, don’t stay in bed! Get up and read or do another relaxing activity and try again when you are tired.

Eating and drinking too much can also affect sleep. Although alcohol can make you sleepy, more than 1 or 2 glasses will adversely affect sleep quality later in the night. Big changes in blood sugar are not good either, so skip dessert or just have a few bites.

When traveling to different time zones, try going to bed a little early or later several days before flying, so that when you get there your body is closer to being on the right time. Stay well hydrated, reset your watch to the new time zone, and sleep in a room that is between 54 and 75 degrees Fahrenheit.

Just because the holidays are here, it doesn’t mean you can skip out on physical activity. Exercise helps sleep quality, digestion, and stress, so try to at least take a 30-minute walk several times a week. Just make sure you don’t exercise too close to bedtime, since this can also keep you awake.

Unfortunately, stress is also a major contributor to seep problems. There is a lot going on during this time of year, but remember to take breaks! It’s ok to relax and do things you enjoy—no one expects you to be going nonstop for months straight. Workout, get outside, read, do yoga, walk the dog, laugh, play with your kids; whatever gets your mind off of your worries is fine as long as you make time for yourself!

Avoid a food coma this Thanksgiving!

It happens every year… Thanksgiving comes, there is more food than you know what to do with, and the next thing you know everyone is asleep on the couch. A “food coma” is never fun, even though all of that food tastes so amazing ;) A food coma is actually a real thing, also know as “post-prandial somnolence.” What this means is that your blood sugar is elevated (much, much higher than normal) from a large, carbohydrate-rich meal. You begin to feel sleepy because your body is using blood and energy to aid in digestion, rather than normal functions. Here are some tips to avoid the dreaded food coma this year and keep your waistline where you want it:

• Go for a walk after eating to help you digest and keep blood sugar levels in check.
• Have a game to play after dinner, preferably one that does not require sitting for long periods of time.
• Eat earlier, so you aren’t also tired because it is late at night.
• Alcohol adds a lot of calories, makes you tired, and can lead to overeating. Just drinking a little less can make a world of difference!
• Eat fewer carbs. Stick to the turkey, salad, veggies, fruit, and other dishes that are not overly starchy or sugary (which make you feel sluggish!).
• Don’t overeat. Just because it is Thanksgiving doesn’t mean you need to stuff yourself. Take small portions of the dishes you really love, then wait about 15 minutes before going back for seconds. It takes a while for your brain to recognize that you are full, so if you slow down and wait, chances are you will rethink the second helpings.

Use these tips and enjoy Thanksgiving—remember that it’s not just about the food, but the people you are with and the time you spend with them!

Fall Skin Care

Although I am SO happy that it is finally cooling off, the change in weather also means my skin has been so dry lately! Here are some tips for keeping your skin looking great as the seasons change:

• Don’t fall asleep with your makeup on! Not only will it clog your pores, but it can also cause bacteria to grow on your pillows.
• If your skin is already dry, avoid drinking too much caffeine. Caffeine makes skin more dry and will make fine lines and wrinkles look worse.
• Wash your face with lukewarm water. Hot water strips the top layer of skin (drying it out), and both hot and cold water can cause capillaries to break.
• Even though it is not as hot, don’t forget to drink water! Good hydration is one of the best things you can do for your skin.
• Don’t exfoliate skin more than once a week. Over-exfoliating removes necessary oils that keep skin moist.
• There is typically an abundance sugar-containing foods available around the holidays, but unfortunately over-indulging may break down collagen and cause sagging skin.
• Keep using sunscreen all year long, not just in the summer!
• Try this recipe for a homemade pumpkin face mask: Combine 1 cup of canned pumpkin mashed with an egg yolk and a few tablespoons of buttermilk. Then smooth the mixture onto your face and neck, letting sit for 30 minutes before rinsing. Via
• Don’t wash your face too much. Over cleansing will strip skin of oils and can result in redness and rashes along with dry skin.

Try skin care lines such as Eminence Organics, Clinique, and Origins for natural and organic skin care products.

Use these tips along with quality skin care products to keep your face looking fresh through fall and winter!

Healthy school lunches

Getting your kids to eat healthy at school can be a bit of a challenge, especially with the food choices that are typically offered in cafeterias. Schools often get rebates from food companies when they buy large quantities of food from them. Unfortunately, this food is often filled with high fructose corn syrup, salt, and trans fat. While it may be more time-consuming to make a lunch at home every day, it can be very easy to put together a healthy lunch for your kids. Here are a few ideas for kid-friendly and healthy lunches:

• Make your own “Lunchables” by cutting up of cheese and nitrate-free deli meats with whole grain crackers and a piece of fruit.

• Veggie sticks

• Apples with nut butter

• Make your own trail mix and let your kids pick out which nuts, seeds, and dried fruit they want in it

• Hard boiled eggs

• Fruit salad

• Paleo chicken nuggets (click for recipe)

• Celery with nut butter and raisins

• Paleo chicken salad (click for recipe—you could try tuna salad as well!)

Ask your kids what they want to eat, so they don’t miss out on their favorite foods. Don’t make it a big deal to them that they are having a healthy lunch—it’s just a normal lunch that happens to have healthy foods in it! The goal is to create healthy habits early, but not obsessions. Make sure they have treats every once in a while, too (just not as a reward)!

October

Breast Cancer Awareness Month

Iluminar will be offering

Thermography Scans

Wednesday October 29^th 9:00AM-12:ooPM

480-338-8070

Thermography is a painless, non invasive, state of the art clinical test without any exposure to radiation and is used as part of an early detection program which gives women of all ages the opportunity to increase their chances of detecting breast disease at an early stage. It is particularly useful for women under 50 where mammography is less effective.

FREE Book GIFT with your scan

(Breast Health Exposed by Jan Janzen!)

Every Woman’s Right Every Women’s Responsibility

Early Detection Saves Lives--Call now!