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WELCOME TO WEEK 3

"We do not stop exercising because we grow old.
We grow old because we stop exercising."
- Dr. Kenneth Cooper

Balance Exercise

One of the things we lose as we age is our sense of balance. This is due to a number of factors, including sarcopenia (age-related muscle loss), loss of fast-twitch muscle fibers, sensory system changes, slower reflexes and coordination. One way to maintain and improve balance is strength training, which we covered in the Week 2 resources.

 

But another is to do balance exercises, and incorporate a daily balance and stability routine. This can include things like yoga, tai chi or simply standing on one leg.

 

But a fun test is to put your shoes on while standing up. Take a look at this video and practice this exercise a few times this week. If you fall at first, totally fine. I've been doing this for years and still stumble every so often.

 

If you're so inclined, and obviously no pressure, video yourself trying it and share in on the Wellness Wall. I'd love to hear what you think. 

Get In Your Orange Zone

This week, let's focus some energy on the ORANGE ZONE. By default, your ORANGE  ZONE goal has been at 30 minutes a week. This is just a target. If you don't know your orange zone heart rate, shoot me a note on the Coach Wall and I'll let you know what it is.

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Why do you have a target for ORANGE  ZONE time? Because there are specific benefits that come from spending some time up there. Remember the chart from the Exercise Plan? Those benefits are increased calorie burn both before and after exercise, increased tolerance for high intensity exercise and prolonged time to fatigue. 

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ORANGE ZONE time is not easy to get. Yes, it takes real effort to get there. It has to. That’s the only way your body will adapt so that you get those benefits. If you want those benefits, you have to put in the time and the effort. No way around that.

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Maybe you want those benefits, but you’re not physically ready to do 30 minutes. That’s ok. Just start with 5 minutes, 10 minutes, whatever. But approach it in a realistic way for you and build from there. If you're not ready for 30 minutes due to physical limitation, shoot me a note on the Coach Wall or schedule some time with me on Calendly so we can adjust your goals to be more appropriate for where you are.

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By the way, this is not like veggies where more is better type thing. For most of us, getting up to 30 minutes a week will do nicely unless you are well trained, competing in events, or are just crazy. Those of you who are crazy know who you are. Wear it loud and proud!

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So, if 30 minutes are a still solid goal, dedicate some effort to get into the zone this week. If you are interested in more information, here is a nice, little read called Burn Fat in Less Time that explains orange zone stuff.

Keep Hormones In Check with Quality Sleep

Lack of sleep can negatively impact the quality of the gut microbiome and, consequently, lead to larger health issues. Deep sleep is one of the few times when the body can completely relax and rejuvenate. Balance is restored during this time - information and food are processed, organs recharge, and the microbiome can reset. Much like sleep, the gut microbiome operates on a circadian rhythm, and when that rhythm is disrupted, it impacts the health of the microbiome and its ability to protect immunity.

 

Poor sleep can also disrupt hormones – including ghrelin, which signals hunger, and leptin, which signals satiation. When these hormones are dysregulated, our appetite can be thrown off, causing us to feel hungrier than normal and become less sensitive to feeling full. This combination sets the stage for overeating and craving sugary foods, both of which can negatively impact digestion. We may crave sugary foods to compensate for the lack of energy we feel when we don’t sleep well. However, these foods are not only inflammatory, creating intestinal permeability, but also feed the bad bacteria in the gut.

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This week, see if you can make any observations between sleep quality and hunger. If you find yourself particularly hungry or craving junk food, ask yourself if your prior night's sleep was good or not. No need to track it anywhere. This is simply about observation, and beginning to put connections to physiological processes and behavior. Let me know if you come across any interesting observations. 

This Week's Recipe

These shrimp tacos take about 20 minutes to make and have become a fan favorite in our house. They're loaded with protein, healthy fats, fiber, lutein, vitamin B12, selenium, phosphorus and omega-3 fatty acids among others. Give them a shot and let me know what you think. 

Ingredients

  • Peeled shrimp

  • Avocado

  • Greens (lettuce or kale work well)

  • Flour or corn tortilla

  • Shredded cheese (Monterey Jack is a favorite) 

  • Salsa

  • Sriracha mayo

  • Taco seasoning​

shrimp-tacos.jpg

Instructions

  1. Preheat oven to 300.

  2. Add a little extra virgin olive oil to a frying pan and warm up to medium heat.

  3. Throw the shrimp in a bowl and sprinkle the taco seasoning to get full coverage, then add to the frying pan. Cook the shrimp until they are pink, usually 2-3 minutes per side.

  4. While that's cooking, place the tortillas on a baking sheet and sprinkle the shredded cheese on top. Put in the over until the shells are slightly crispy. If they're not getting crisp, try setting the over to broil. 

  5. Chop up the greens and avocado. 

  6. Once the tortillas are to your liking, pull them out. 

  7. Put the greens and avocado on top, then pile on your shrimp and top with the sriracha mayo and salsa. 

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Feel free to get creative with your own toppings - grilled peppers, onion, mushrooms, whatever strikes your mood. 

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