Alexa Lane | Dance Coaching and Wellness
Dance Technique & Conditioning | Theatre Arts
CORTISOL AND YOUR CORE
Have you been performing countless crunches and endless cardio and still cannot lose excess abdominal fat?
Many factors can contribute to abdominal fat, the first being food. As you have read in my other blog posts, I advise cutting back on fats and oils and increasing whole plant foods to help you become healthy and fit. Another factor that can contribute to weight gain, especially abdominal fat, is the hormone cortisol. Cortisol helps the body use glucose for energy. It also helps the body manage stress and increases blood pressure. In normal circumstances or when we are under brief periods of stress cortisol is helpful. Problems occur when cortisol levels become elevated due to prolonged stress. High cortisol is linked to obesity (especially abdominal fat), metabolic syndrome, loss of sleep, mood issues, Type 2 diabetes, and abnormal blood sugar.
Firstly, if you suspect you may have high cortisol due to chronic stress, I recommend you see your doctor to get tested. Secondly, you may want to take a break from high intensity workouts that raise cortisol and try hatha yoga, meditation, and breathing exercises to lower your stress. Deep breathing and the mind/body connection during a yoga class will soothe your body and calm your mind.
To tone up your Core add the exercises in this video and practice this simple breathing exercise:
Nadi Sodhana Pranayama – The alternate nostril breath has a purifying and calming effect on the nerves. It helps to regulate energy through the brain and the body. You may close your eyes during this breathing exercise.
1. Using your right hand bend your index and middle fingers back letting them rest on your palm.
2. Place your thumb on the your right nostril
3. Place your ring and little fingers on the left nostril
4. Exhale completely and gently close the right nostril with your thumb
5. Inhale through your left nostril
6. Close your left nostril and release your thumb and exhale out your right nostril
7. Inhale through your right nostril, close your right nostril, and continue finishing on the exhalation through your left nostril
PINEAPPLE KIWI SMOOTHIE
Try this delicious, healthy smoothie. It’s loaded with vitamins, minerals, and antioxidants.
• 1 kiwi fruit
• 1 cup pineapple
• 1 tablespoon almond butter (optional)
• 1 cup coconut water
• ½ banana
• Blend all ingredients until smooth and Enjoy!
RAW KALE SALAD
Kale is one of my favorite foods and has many health promoting properties. It is an excellent source of vitamins A, C, K, and Omega-3 fatty acids. What you may not know is that kale is also an excellent source of calcium. Adding to that, the calcium in kale is better absorbed than the calcium in dairy products. Here’s why: protein from dairy and other animal foods create an acidic environment in the body causing calcium to be drawn from the bones in order to neutralize the high level of amino acids from animal based protein. Kales, vegetables and, fruits have an alkalizing effect on the body, so the calcium is absorbed as opposed to being drawn from the bones and excreted in urine.
Try this delicious Raw Kale salad and fat free dressing. Enjoy!
1. Take 2 bunches of kale and soak them in clean water, removing the center stem from the leaves.
2. Discard the stems and chop up the kale leaves, dry in a lettuce spinner.
3. Combine half an avocado and one half of a lemon and actively rub and combine into the chopped kale in a large bowl.
4. Add additional vegetables such as chopped tomatoes, carrots, cucumbers – as desired
5. To create a full meal you can add or combine any of the following healthy starches:
Smashed chickpeas with some paprika, salt, and dill
Brown rice, chopped oven baked potatoes, or toasted whole grain bread chunks
Fat Free dressing:
Blend white miso paste, apple cider vinegar, mustard, salt, and pepper.
Add the dressing to the salad or serve on the side.
FOODS TO HELP GET YOU GLOWING THIS SPRING!
We have all heard the expression “you are what you eat” and according to recent research plant based foods provide high antioxidants, reduce inflammation, and create a powerful beauty elixir. Basically, plant based foods provide vitamins and antioxidants that help neutralize the free radicals that cause cells to age. Adding to that, the fiber in plant foods helps to eliminate toxins from building up in the body. These qualities translate into gorgeous, glowing skin and a slim, healthy body. Try these vitamin and antioxidant rich foods for a healthy glow. To find out more on the value of antioxidants in food go to the Oxygen Radical Absorbance Capacity website: http://www.oracvalues.com.
- VITAMIN E rich foods: nuts, seeds, almonds, flaxseed, walnuts, broccoli, spinach, sweet potatoes, mangoes and avocadoes
- VITAMINS B rich foods: green leafy vegetables, whole grains, beans, bananas, and nuts. B vitamins also protect the body from too much homocysteine (a molecule that is linked to heart attacks). See study: http://www.ncbi.nlm.nih.gov/pubmed/17240287
- VITAMIN C rich foods: camu berries, kale and green leafy vegetables, peppers, broccoli, guava, tomatoes, and peas
- BETA-CAROTENE rich foods- carrots, apples, pears, butternut squash, and cantaloupe
- BERRIES and GRAPES: strawberries, goji berries, acai berries, and blue berries. Berries and grapes have compounds that counter inflammation and improve brain health. See study: http://www.ncbi.nlm.nih.gov/pubmed/20028599