Stress And Diet!

 

Think of all the things you do in a day.  Perhaps feeling tired, irritable, or nauseous can be stress related.  Too much stress without some relief can cause some serious health issues for you now and later in life.  Heart disease and high blood pressure can be a result of being stressed-out.  In you already have been diagnosed with diabetes, stress can worsen it.  Those headaches that you may often get, can be related to stressful situations. How about that depression and/or anxiety you sometimes or often times feel?  Don’t be surprised that chronic stress is also related to more frequent episodes of depression and anxiety.  

I mentioned nausea earlier.  Stress can make ulcers worse, cause heartburn, and even irritable bowel syndrome.  Other culprits of too much stress in your life worsen asthma and Alzheimer’s, interrupt sleep, accelerate aging and even cause premature death.  

So, now that you have realized that you have some of these symptoms, what do you do about it?  Here are some ways you can fight back.  Try breathing deeply, as just a few minutes can calm you.  You don’t need any special equipment or location for this.  You can do this while at work, while driving, cooking, or anytime you start to feel stress taking over.  

Focus on the present.  Don’t get too anxious about what you are going to next or feel guilty about something you may have forgotten to do.  Take some “me” time and perhaps a walk, a stretch, or healthy snack break will bring your focus away from stressful things occurring.

I have found that when I am in traffic, I try use the time as an opportunity to catch up on the news, listen to some soothing music, or listen to an audio book.  It takes my mind off of the traffic and really does lessen the stress.  

Once you begin making some of these changes in your life, look ahead to some bigger changes that can become a new way of life for you.  Start a regular exercise routine, as studies show that this can elevate your moods and give you more energy.  Learn some techniques such as yoga or meditation which will relax you. Not only will you will your mood improve, but the long-term health benefits can be quite significant.

Enjoy!
 Judy 

Source: http://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat

Heart healthy tips to keep your <3 humming!

Thinking about what to do on Valentine’s Day for those who hold a special place in your heart? Take a look at the suggestions found on the American Heart Association’s Website: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Heart-Health-Valentines-Day-Tips_UCM_322023_Article.jsp#.VqdgUpMrKqB . The site contains 14 practical and health conscious ideas that have more value and show a deeper love than a box of chocolates or a dozen roses ever could. The ideas are listed below. See what you think.
When you’ve finished reading, be creative! Come up with a 15th idea to show your Valentine he/she’s extra special. Enjoy the read! (Note: Hovering over the printed words or phrases in blue will take you to sites with additional ideas and information.)

  1. Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine.
  2. Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
  3. If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
  4. Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
  5. Prepare a romantic candlelit dinner at home using one of our heart-healthy recipes.
  6. Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
  7. Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.
  8. Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
  9. Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
  10. Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily –getting active with your pet will benefit your health and your bond with your pets.
  11. Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
  12. Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
  13. Check out our tips for healthier preparation methods for cooking.
  14. Rekindle an old flame – try preparing one of your sweetie’s favorite recipes in a healthier way. These healthy substitutions can help you cut down on saturated fats, trans fats, salt (sodium), and added sugars, while noticing little, if any, difference in taste.ENJOY!
    Emily