Hi!I attended your recent CAM conference in Colorado. I had one follow-up question to ask, if you don't mind a quick one...
I have a client who I have been working with on food, eating, etc. for a while, and I learned a lot of information to pass along to her after hearing you talk. I have discussed protein and limiting carbs with my client, but she still insists on having a little "sweet" at some point during the day (such as a cookie or brownie). So, my question is: is there a optimal time of the day if one wants to have a little snack such as this? I am positive breakfast/morning would not be the time; my best guess might be between dinner and a night-time protein snack before bed? I thought you might be able to help me pass along a recommendation to my client while she is working on this. My hope is that eventually this snack time can be reduced or eliminated—or a more health alternative, such as a Clif bar, can be eaten instead, but for now, it's still there.
Thanks so much, I really enjoyed your presentation and gathered a lot of information from it (for personal use as well!)Krista
Krista-
Thank you for your question.
Snacks, like cookies, sweets, and ice cream, are one of the pleasures we have in life. I don’t believe that we should eliminate them. I often say to my clients, “If you are going to cheat, cheat well!” An important part of successfully managing our emotions is avoiding situations in which we feel deprived. We sometimes feel deprived when we get a little of something, so we end up taking a lot.
So when is a good time to have a sweet? My recommendation is to prevent the hypoglycemic roller coaster. The worse time to eat a sweet snack is away from a meal when the body has no protein and fiber from fruits and veggies. So, the easy time is right after a meal with protein and veggies or grains. The fiber in fruits, veggies and grains slow down the absorption of the sugars and the protein provides a slow burning fuel to keep us from being hypoglycemic.
I also ask what type of sweetener is in the sweet snack. I am very concerned about High Fructose Corn Sugar (HFCS) because studies show that it makes people hungrier and less motivated to participate in physical activity. This makes us eat more and burn less calories which contributes to weight gain. So for instance, homemade cookies with sugar are different than many purchased sweets because the purchased sweets usually contain HFCS.
The most important question is how does the sweet snack affect her? Is she tired/anxious/irritable/hunger two hours later?
As for protein bars, I think that they are a reasonable meal replacement when a person is too busy to eat or is forced to be late to a meal. However, protein bars tend to have a lot of calories, so hopefully the cookie choice has less calories then a protein bar. If she is pairing the snack with an apple or a meal, I think that would be a better choice. Plus, she is eating a cookie because she loves the cookie. It is an en-JOY-ment of life. I rarely run into people who find JOY in protein bars.
Friday, November 10, 2006
Tuesday, October 10, 2006
Q&A:Favorite Website
LL: I found your blog -- it was great and it whet my appetite for more - what other articles, websites do you recommend I read - thank you for your help.
Dr. Allott: My favorite food website is The World Healthiest Foods at http://www.whfoods.com/. It is run by the George Mateljan Foundation is a non-profit organization free of commercial influence, which provides this website for you free of charge. Our purpose is to provide you with unbiased scientific information about how nutrient-rich World's Healthiest Foods can promote vibrant health and energy and fit your personal needs and busy lifestyle.
I get his weekly newsletter which I learn from every week, plus I am inspired to cook new receipts.
LL, I hope this keeps your appetite for good food for good health robust.
Dr. Allott: My favorite food website is The World Healthiest Foods at http://www.whfoods.com/. It is run by the George Mateljan Foundation is a non-profit organization free of commercial influence, which provides this website for you free of charge. Our purpose is to provide you with unbiased scientific information about how nutrient-rich World's Healthiest Foods can promote vibrant health and energy and fit your personal needs and busy lifestyle.
I get his weekly newsletter which I learn from every week, plus I am inspired to cook new receipts.
LL, I hope this keeps your appetite for good food for good health robust.
Monday, September 18, 2006
Audioacrobat: Hear Dr. Kristen Allott Speak.
On September 12, 2006 I participated in a teleconference chaired by Alida Schuyler. (See Talk: The Great Life in Recovery ) The title of the teleconference was Understanding Sugar Cravings: Nutritional Contributions to Anxiety, Anger, and Depression.
Alida generously recorded it on an Adobe format. You can listen for free by clicking on to this link http://www.audioacrobat.com/play/WzhssBVQ
Alida generously recorded it on an Adobe format. You can listen for free by clicking on to this link http://www.audioacrobat.com/play/WzhssBVQ
Talk: The Great Life in Recovery
Talk: The Great Life in Recovery
Tuesday Sept 12, 2006
I joined Alida Schuyler, MS, PCC and a group of about 30 coaches throughout the nation in a teleconference. I was asked to speak on Understanding Sugar Cravings: Nutritional Contributions to Anxiety, Anger, and Depression.
Alida is the chair of The Great Life in Recovery (GLR) provides a platform for ICF (International Coaching Federation) coaches to learn more about Recovery Coaching and to network with other coaches. Please join us...all are welcome
GLR’s mission is to explore and develop coaching models and practices that effectively serve clients in recovery from addiction (while aligning with ICF standards and ethics), to advance recognition and appreciation of our profession, and to support the development of superior Recovery Coaches.
Recovery Coaches work with smoking cessation, weight-loss and over- or under-eating, drinking, problem gambling, drugs, relationships, etc. For more information about Recovery Coaching please contact SIG Chair Alida Schuyler MS, PCC at AlidaCoach@CrossroadsCoaching.net or 206-715-4143.
Check out Recovery Coaches International at http://www.recoverycoaching.org
You can listen to a recording of the conference by clicking on this
link http://www.audioacrobat.com/play/WzhssBVQ
Thanks, Alida and every one who joined us. It was a lot of fun.
Tuesday Sept 12, 2006
I joined Alida Schuyler, MS, PCC and a group of about 30 coaches throughout the nation in a teleconference. I was asked to speak on Understanding Sugar Cravings: Nutritional Contributions to Anxiety, Anger, and Depression.
Alida is the chair of The Great Life in Recovery (GLR) provides a platform for ICF (International Coaching Federation) coaches to learn more about Recovery Coaching and to network with other coaches. Please join us...all are welcome
GLR’s mission is to explore and develop coaching models and practices that effectively serve clients in recovery from addiction (while aligning with ICF standards and ethics), to advance recognition and appreciation of our profession, and to support the development of superior Recovery Coaches.
Recovery Coaches work with smoking cessation, weight-loss and over- or under-eating, drinking, problem gambling, drugs, relationships, etc. For more information about Recovery Coaching please contact SIG Chair Alida Schuyler MS, PCC at AlidaCoach@CrossroadsCoaching.net or 206-715-4143.
Check out Recovery Coaches International at http://www.recoverycoaching.org
You can listen to a recording of the conference by clicking on this
link http://www.audioacrobat.com/play/WzhssBVQ
Thanks, Alida and every one who joined us. It was a lot of fun.
Talks: First Annual Mental Health Consumer Conference
First Annual Mental Health Consumer Conference
Kennewick WA
September 15 and 16, 2006
http://mhtransformation.wa.gov/index.shtml
Inspiring!
I was invited to speak at the First Annual Mental Health Consumer Conference. I returned to Seattle inspired and invigorated by the people I met. I spoke to about thirty people on the importance of controlling blood sugar and hypoglycemia by eating protein throughout the day, especially for breakfast, in order to improve daily energy and mental clarity as well and improving depression and anxiety. During my talk, I was reminded why I love empowering people to improve their mental health. I love dialoging with people who understand that we each must look to ourselves for change to occur. Additionally, members of the audience also understand that in order to make changes in our lives it helps to have a support system.
On Saturday, I attended a goal setting meeting on how to develop more access to alternative/ holistic health care. By the end of a two and half hours session the goals were set. In five years, mental health consumers would like to see:
A measurable percentage of mental health dollars go to alternative/holistic health.
Measurable changes in WACs to allow access to mental health dollars.
Wellness cards which mental health consumers can use for alternative/holistic health care including supplements and providers.
Alternative health care providers on mental health boards
Alternative health providers paid to come speak at Clubs.
They are going to seek funding for education and access programs from SAMHSA (Substance Abuse and Mental Health Services Administration), State of Washington, and supplement corporations.
When possible, they will open dialog with and consider partnering politically with the lobbying done at the state and national level. Two organizations, I offered as possible contacts was the American Association of Naturopathic Physicians (http://www.naturopathic.org/) and Washington Association of Naturopathic Physicians (http://www.wanp.org/).
At the end of the meeting, one woman commented to me that she wished that more had been accomplished. I noted that truly for a meeting with 25 people actually more was accomplished than many committee meetings I have attended. I found that the consumers actually listened to what was being said; understood that one size does not fit all; and were compassionate to individual experience. No one tried to assert their ego to dominate the entire agenda. I believe a lot got accomplished.
I am grateful for the Bev Miller and the Transformation Grant for inviting me to come speak and participate in the dream of having alternative health care be part of mental health care.
“I have had dreams and I have had nightmares, but I have conquered by nightmares because of my dreams” Janas Salk, MD – Developer of the polio vaccine.
Kennewick WA
September 15 and 16, 2006
http://mhtransformation.wa.gov/index.shtml
Inspiring!
I was invited to speak at the First Annual Mental Health Consumer Conference. I returned to Seattle inspired and invigorated by the people I met. I spoke to about thirty people on the importance of controlling blood sugar and hypoglycemia by eating protein throughout the day, especially for breakfast, in order to improve daily energy and mental clarity as well and improving depression and anxiety. During my talk, I was reminded why I love empowering people to improve their mental health. I love dialoging with people who understand that we each must look to ourselves for change to occur. Additionally, members of the audience also understand that in order to make changes in our lives it helps to have a support system.
On Saturday, I attended a goal setting meeting on how to develop more access to alternative/ holistic health care. By the end of a two and half hours session the goals were set. In five years, mental health consumers would like to see:
A measurable percentage of mental health dollars go to alternative/holistic health.
Measurable changes in WACs to allow access to mental health dollars.
Wellness cards which mental health consumers can use for alternative/holistic health care including supplements and providers.
Alternative health care providers on mental health boards
Alternative health providers paid to come speak at Clubs.
They are going to seek funding for education and access programs from SAMHSA (Substance Abuse and Mental Health Services Administration), State of Washington, and supplement corporations.
When possible, they will open dialog with and consider partnering politically with the lobbying done at the state and national level. Two organizations, I offered as possible contacts was the American Association of Naturopathic Physicians (http://www.naturopathic.org/) and Washington Association of Naturopathic Physicians (http://www.wanp.org/).
At the end of the meeting, one woman commented to me that she wished that more had been accomplished. I noted that truly for a meeting with 25 people actually more was accomplished than many committee meetings I have attended. I found that the consumers actually listened to what was being said; understood that one size does not fit all; and were compassionate to individual experience. No one tried to assert their ego to dominate the entire agenda. I believe a lot got accomplished.
I am grateful for the Bev Miller and the Transformation Grant for inviting me to come speak and participate in the dream of having alternative health care be part of mental health care.
“I have had dreams and I have had nightmares, but I have conquered by nightmares because of my dreams” Janas Salk, MD – Developer of the polio vaccine.
Monday, August 07, 2006
Antidepressant Medication and Diabetes
In a large recent study of 3187 people, researchers discovered that people taking anti-depressant medication had an increased risk of developing type 2 diabetes. This is the first time that the association has been seen; however, the size of the study suggests that there is some biochemical mechanism which is occurring.
As a naturopathic physician who specializes in treating individuals with depression, anxiety, sugar addictions, and other mental health concerns, I am interested in this study. Indeed, there may be a specific mechanism which is occurring with the serotonin reuptake inhibitors (the major class of anti-depressants). I also know that individuals who are depressed tend to eat more sugar and exercise less which is a formula of developing diabetes.
In the US, 40 million individuals are at risk of developing diabetes and 10 million people are taking anti-depressant medications. Often when an individual comes to see me they assume I want them to discontinue their anti-depressant medication. This is not true. Although anti-depressant medications are not without risk, the adverse effects of depression are more of a concern.
What I focus on is addressing the physical causes of the depression as well as the physical symptoms of depression such as sugar cravings. Often, there is biochemical misbalance that is driving the cravings. As the person is better supporting his of her neurochemical needs symptoms of depression decreases, vitality increases, risk of diabetes decreases, and many other health concerns improve.
Source:
Depression symptoms, antidepressant medication use, and risk of developing diabetes in Diabetes Prevention Program participants. American Diabetes Association 2006 Scientific Sessions: June 9-13, 2006: Washington DC. Abstract 896-P.
As a naturopathic physician who specializes in treating individuals with depression, anxiety, sugar addictions, and other mental health concerns, I am interested in this study. Indeed, there may be a specific mechanism which is occurring with the serotonin reuptake inhibitors (the major class of anti-depressants). I also know that individuals who are depressed tend to eat more sugar and exercise less which is a formula of developing diabetes.
In the US, 40 million individuals are at risk of developing diabetes and 10 million people are taking anti-depressant medications. Often when an individual comes to see me they assume I want them to discontinue their anti-depressant medication. This is not true. Although anti-depressant medications are not without risk, the adverse effects of depression are more of a concern.
What I focus on is addressing the physical causes of the depression as well as the physical symptoms of depression such as sugar cravings. Often, there is biochemical misbalance that is driving the cravings. As the person is better supporting his of her neurochemical needs symptoms of depression decreases, vitality increases, risk of diabetes decreases, and many other health concerns improve.
Source:
Depression symptoms, antidepressant medication use, and risk of developing diabetes in Diabetes Prevention Program participants. American Diabetes Association 2006 Scientific Sessions: June 9-13, 2006: Washington DC. Abstract 896-P.
Tuesday, August 01, 2006
See Dr. Allott on YouTube:
Last winter a naturopathic student, Andrew Allshouse, invited me and another naturopathic doctor, Dr. Helen Palmer to participate in each filming a 30 minute TV program called “The Naturopathic Prospective”. It was show on public TV in July. Andrew has trimmed the piece down and mixed our shows into a 10 minute clip on YouTube. Here is the link for those of you who are no longer on dial up.
Dr. Allott on YouTube
Dr. Allott on YouTube
Monday, July 31, 2006
Satisfying Hydration: Homemade Lemonade
When the temperature gets in the high 70s and 80s, I often find myself drinking lots of water but not really feeling my thirst become satisfied. Sometimes, I think that I am hungry but I just ate. My body is telling me that it has been sweating away water and electrolytes. This is when I make my own lemonade.
Ingredients:
· Large pitcher.
· 2 lemons, limes, or oranges.
· Water (I like to filter my water at home).
· Honey, maple syrup, or molasses (to taste).
· Sea salt or trace minerals (to taste).
Citrus: I squeeze 2 lemons into a pitcher that holds four pints of water.
Electrolytes: I add about a teaspoon of sea salt. I have low blood pressure so I need salt. I prefer sea salt because it has many electrolytes that my body is sweating out in the heat and may be causing my thirst or hunger. If you avoid salt, you can purchase at PCC, Whole Foods or Seattle Super Supplements “Trace Minerals”. This provides all the nutrients that are in sea salt without the sodium. This should not increase your blood pressure and there is some data that suggests that it will help prevent cardiovascular disease.
Sugar: I add about 2 tablespoons of honey, maple syrup, or molasses. I try to not make it too sweet since I am always trying to increase my taste buds sensitivity to sugar because then I am satisfied with less sweetness. This helps me prevent hypoglycemia, physical anxiety, weight gain, diabetes, inflammation and other high glucose mediated diseases.
Water: I fill the pitcher with water. I filter my water at home.
Enjoy the Summer!
Ingredients:
· Large pitcher.
· 2 lemons, limes, or oranges.
· Water (I like to filter my water at home).
· Honey, maple syrup, or molasses (to taste).
· Sea salt or trace minerals (to taste).
Citrus: I squeeze 2 lemons into a pitcher that holds four pints of water.
Electrolytes: I add about a teaspoon of sea salt. I have low blood pressure so I need salt. I prefer sea salt because it has many electrolytes that my body is sweating out in the heat and may be causing my thirst or hunger. If you avoid salt, you can purchase at PCC, Whole Foods or Seattle Super Supplements “Trace Minerals”. This provides all the nutrients that are in sea salt without the sodium. This should not increase your blood pressure and there is some data that suggests that it will help prevent cardiovascular disease.
Sugar: I add about 2 tablespoons of honey, maple syrup, or molasses. I try to not make it too sweet since I am always trying to increase my taste buds sensitivity to sugar because then I am satisfied with less sweetness. This helps me prevent hypoglycemia, physical anxiety, weight gain, diabetes, inflammation and other high glucose mediated diseases.
Water: I fill the pitcher with water. I filter my water at home.
Enjoy the Summer!
Monday, June 26, 2006
Food and Mood and Health Habits
July 4th Fireworks to lift Mood- Food and Mood Drop-in Canceled
I am sorry but the first Food and Mood Drop in is canceled because it is July 4th.
I am looking forward to Tuesday August 8th and September 5th from 6-7pm at Dandelion Botanicals in Ballard. See below for details.
Announcing Health Habits Group
In September I am going to lead an 8 week group on Health Habits. This group will focus on incorporating health habits into your everyday life that works for you. It will focus on learning how to know:
When a food craving is emotional or your body needing a nutrient?
What do YOU need to do in order to prevent diseases of aging?
What do YOU need to do to have more energy and mental clarity?
Space will be limited, if you are interested, please call me at 206-579-2757 to sign-up and the details come together.
Food and Mood Drop-In on Tuesdays
Every first Tuesdays in July, August and September from 6pm to 7pm. Cost: $5 to $10 per person. Location: Dandelion Botanicals in Ballard 5424 Ballard Ave. NW Suite 103 Seattle, WA 98107 www.dandelionbotanical.com Contact: Kristen Allott, ND, L.Ac. Phone: 206-579-2757 Web: www.dyanmicpaths.com
I am sorry but the first Food and Mood Drop in is canceled because it is July 4th.
I am looking forward to Tuesday August 8th and September 5th from 6-7pm at Dandelion Botanicals in Ballard. See below for details.
Announcing Health Habits Group
In September I am going to lead an 8 week group on Health Habits. This group will focus on incorporating health habits into your everyday life that works for you. It will focus on learning how to know:
When a food craving is emotional or your body needing a nutrient?
What do YOU need to do in order to prevent diseases of aging?
What do YOU need to do to have more energy and mental clarity?
Space will be limited, if you are interested, please call me at 206-579-2757 to sign-up and the details come together.
Food and Mood Drop-In on Tuesdays
Every first Tuesdays in July, August and September from 6pm to 7pm. Cost: $5 to $10 per person. Location: Dandelion Botanicals in Ballard 5424 Ballard Ave. NW Suite 103 Seattle, WA 98107 www.dandelionbotanical.com Contact: Kristen Allott, ND, L.Ac. Phone: 206-579-2757 Web: www.dyanmicpaths.com
Wednesday, June 14, 2006
Food and Mood Drop-In Discussion Group
Do you know how food is effecting your mood?
Do you struggle with being hungry and your weight?
Are you tired in the late afternoon?
Come and Join Us.
Each month you will receive from Dr. Kristen Allott:
1. A handout on how to improve your food choices.
2. Information on how food is effecting your mood.
3. Learn how to determine how food is effecting your moods.
Date: Every first Tuesdays in July, August and September from 6pm to 7pm.
Cost: $5 to $10 per person.
Location: Dandelion Botanicals in Ballard
5424 Ballard Ave. NW Suite 103 Seattle, WA 98107
www.dandelionbotanical.com
Contact: Kristen Allott, ND, L.Ac.
Phone: 206-579-2757
Web: www.dyanmicpaths.com
Dr. Kristen Allott, ND, L.Ac. is a naturopathic physician and acupuncturist who specializes in non-pharmacological treatments for anxiety, depression, addictions, post-traumatic stress disorder and attention problems. In addition to her clinical practice, she lectures to a wide range of groups on how they can reach their health goals.
Do you struggle with being hungry and your weight?
Are you tired in the late afternoon?
Come and Join Us.
Each month you will receive from Dr. Kristen Allott:
1. A handout on how to improve your food choices.
2. Information on how food is effecting your mood.
3. Learn how to determine how food is effecting your moods.
Date: Every first Tuesdays in July, August and September from 6pm to 7pm.
Cost: $5 to $10 per person.
Location: Dandelion Botanicals in Ballard
5424 Ballard Ave. NW Suite 103 Seattle, WA 98107
www.dandelionbotanical.com
Contact: Kristen Allott, ND, L.Ac.
Phone: 206-579-2757
Web: www.dyanmicpaths.com
Dr. Kristen Allott, ND, L.Ac. is a naturopathic physician and acupuncturist who specializes in non-pharmacological treatments for anxiety, depression, addictions, post-traumatic stress disorder and attention problems. In addition to her clinical practice, she lectures to a wide range of groups on how they can reach their health goals.
Thursday, May 25, 2006
Welcome to Dynamic Paths Blog
Welcome to Dynamic Paths Blog.
I am still figuring out how this works. Some how I lost my orginal Welcome message. Now I am going to use this one to see what happens.
Say tuned....
I am still figuring out how this works. Some how I lost my orginal Welcome message. Now I am going to use this one to see what happens.
Say tuned....
Monday, May 22, 2006
Welcome to Dynamic Paths Blog
Exercise decreases disease and extends quality of life.
In the journal Carcinogenesis , it was shown that exercise helps prevent skin cancer and intestinal polyp which can lead to colon cancer. Additionally, when cancers did occur they were smaller.
I often call exercise the magic pill because is helps prevent may of the leading diseases which shorten quality of life. Exercise can help prevent or lessen the following diseases: diabetes, weight gain, hypertension, high LDL “bad” cholesterol, dementias, cancer. Plus, exercise helps decrease anxiety and depression. Just to name a few.
I talk to a lot of people about exercise often the attitude seems to be if, “I can’t be an Olympic athlete, it’s not worth it.” Any exercise matters in terms of long term health. Think of it this way, if you put $1 in a jar everyday. At the end of the year, you could go away for the weekend with more than $300. Getting a little exercise every day will allow you to spend one more year with your family. See a grandchild get married. Or celebrate one more birthday. This counts! It counts not only for you but also your family. I often hear, “I don’t have time.” Next time you talk to someone who is dealing with diabetes, weight gain, hypertension, high LDL “bad” cholesterol, heart attacks, dementias, cancer for themselves or family members ask how much time is involve in managing it. It is often at a level of a part time job – doctors appointments, going to the hospital, recovery from surgery, going to the pharmacy, and worry.
How can you being to exercise:
Write out a plan.
What motivates you? Being social and with groups? Having to meet with someone? Having a consistent plan? Having variety? Being allowed to cheat?
How much time can you commit? How many days of the week? How long each day? Do you have it written into your schedule?
Do you want the same activity or different activities?
Can you integrate physical activity into your daily life? Walk up stairs? Park at the back of the parking lot? Go for a walk during a lunch break?
How are you going to motivate yourself? What degree of not meeting your ideal plan is OK?
Notice how you feel after working out.
Appropriate amount of exercise for the present: Physically tired and mentally relaxed after physical activity. The next day you may be a little sore but not physically or mentally tired.
A little too much exercise for the present: Physically and mentally tired. The next day a little sore but not physically or mentally tired.
Too much exercise for the present: Physically and mentally tired. The next day sore and physically or mentally tired.
Time to seek help: If you cannot find an exercise level that does not leave you tired the next day, seek the assistance of a doctor, physical therapist, or physical fitness trainer.
Be sure to celebrate every day you get exercise. It is the process that counts the most.
If you need more support or have specific questions, please call Dr. Allott.
In the journal Carcinogenesis , it was shown that exercise helps prevent skin cancer and intestinal polyp which can lead to colon cancer. Additionally, when cancers did occur they were smaller.
I often call exercise the magic pill because is helps prevent may of the leading diseases which shorten quality of life. Exercise can help prevent or lessen the following diseases: diabetes, weight gain, hypertension, high LDL “bad” cholesterol, dementias, cancer. Plus, exercise helps decrease anxiety and depression. Just to name a few.
I talk to a lot of people about exercise often the attitude seems to be if, “I can’t be an Olympic athlete, it’s not worth it.” Any exercise matters in terms of long term health. Think of it this way, if you put $1 in a jar everyday. At the end of the year, you could go away for the weekend with more than $300. Getting a little exercise every day will allow you to spend one more year with your family. See a grandchild get married. Or celebrate one more birthday. This counts! It counts not only for you but also your family. I often hear, “I don’t have time.” Next time you talk to someone who is dealing with diabetes, weight gain, hypertension, high LDL “bad” cholesterol, heart attacks, dementias, cancer for themselves or family members ask how much time is involve in managing it. It is often at a level of a part time job – doctors appointments, going to the hospital, recovery from surgery, going to the pharmacy, and worry.
How can you being to exercise:
Write out a plan.
What motivates you? Being social and with groups? Having to meet with someone? Having a consistent plan? Having variety? Being allowed to cheat?
How much time can you commit? How many days of the week? How long each day? Do you have it written into your schedule?
Do you want the same activity or different activities?
Can you integrate physical activity into your daily life? Walk up stairs? Park at the back of the parking lot? Go for a walk during a lunch break?
How are you going to motivate yourself? What degree of not meeting your ideal plan is OK?
Notice how you feel after working out.
Appropriate amount of exercise for the present: Physically tired and mentally relaxed after physical activity. The next day you may be a little sore but not physically or mentally tired.
A little too much exercise for the present: Physically and mentally tired. The next day a little sore but not physically or mentally tired.
Too much exercise for the present: Physically and mentally tired. The next day sore and physically or mentally tired.
Time to seek help: If you cannot find an exercise level that does not leave you tired the next day, seek the assistance of a doctor, physical therapist, or physical fitness trainer.
Be sure to celebrate every day you get exercise. It is the process that counts the most.
If you need more support or have specific questions, please call Dr. Allott.
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