DENISE’S DO’S!

A quick recap of Denise’s pro tips from this issue, plus some bonuses!

FITNESS DO’S

BONUS! As you move through yoga postures, deep breathing will help draw your mind into the present. In yoga, your goal is to breathe in and out through your nose. Notice your belly expand as you draw air into your body, then flatten as you release it. Your breathing will help promote better concentration, so you can focus on getting the most out of each pose. With the Pilates Method, you inhale deeply through your nose and exhale through your mouth.

BONUS! No matter what type of cardio you decide to do, always include a warm-up and a cooldown, each 2 to 5 minutes long. Your warm-up will slowly increase your heart rate, getting more blood to your muscles to ready them for your workout. Your cooldown will allow your heart to slow down gradually. To either warm up or cool down, just go a little more slowly than usual.

FAST FACT: A Brigham and Women’s Hospital study in Boston found that 9% of premature deaths each year are due to a lack of regular physical activity.

NUTRITION DO’S

PAGE 40: Eat until you’re satisfied. Now, this doesn’t mean you should be completely stuffing yourself at every opportunity. It just means you don’t need to starve yourself. Listen to your body and realize when you’ve had enough. Keep in mind that it often takes time for your brain to catch up to your stomach. Consider slowing down or stopping eating before you begin to feel full. Wait a few minutes and see if you really are still hungry.

FAST FACT: Full-fat dairy contains a healthy fatty acid that reduces hunger hormones by 35%.

BONUS! Incorporate a variety of foods into your diet. Balance and moderation are absolutely key when it comes to healthful eating. You don’t have to eliminate entire food groups from your diet (unless you have an allergy or intolerance, of course). And try to eat plenty of fruits and veggies.

LIFESTYLE DO’S

PAGE 70: Did you know that too much stress can contribute to memory loss? When Denise starts to get stressed, she likes to get moving. A report in the Annals of Behavioral Medicine confirms what dedicated exercisers like Denise have known for years: Working out can help reduce the physical effects of daily stress. Whether the exercise is a peppy jog or a soothing yoga routine, it will release mood-boosting hormones called endorphins that help chase away your worries.

PAGE 78: Hot flashes are a common side effect of menopause. But there are some things you can do to find relief. If you’re standing or exercising, find a place to sit and breathe deeply until the flash passes. Dress in layers (so you can peel off clothing as needed). Drink plenty of water, herbal teas and other non-caffeinated liquids. Eliminate or cut back on caffeine, alcohol, sugar and spicy foods. Get regular massages and meditate to keep stress levels in check. Finally, buy yourself a personal fan, and don’t be embarrassed to use it!