Tag Archives: stress

Family And The Holidays

I was blessed with two parents, who enjoyed and reinforced the importance of family traditions surrounding the holiday season. Christmas for my family was always held at my parents’ home with lots of wonderful food and laughter, and everyone in the family participating. Continue reading

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Tips For A Stress-Free Thanksgiving

Many people travel at the holidays and find their time for the holiday can be filled with laughter, good food AND stress!

Life’s stressors cause them to become irritable, short-tempered, or unable to concentrate on tasks. Others have interrupted sleep (trouble falling asleep or waking early in the morning with racing thoughts). Then there are those who react by eating junk food — and a lot of it! Continue reading

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Take A Type-2 Diabetes Diagnosis Seriously!

People are reluctant to change. Many people engage in a variety of defenses and excuses when faced with the diagnosis of Type 2 Diabetes. Unfortunately, ignoring the information isn’t an answer that will help or resolve anything. Continue reading

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Family And The Holidays

I was blessed with two parents, who enjoyed and reinforced the importance of family traditions surrounding the holiday season. Christmas for my family was always held at my parents’ home with lots of wonderful food and laughter, and everyone in the family participating. Continue reading

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Thanksgiving- A Time For Gratitude Or Stress? Or Both!

Many people travel at the holidays and find their time for the holiday can be filled with laughter, good food AND stress!

Life’s stressors cause them to become irritable, short-tempered, or unable to concentrate on tasks. Others have interrupted sleep (trouble falling asleep or waking early in the morning with racing thoughts). Then there are those who react by eating junk food — and a lot of it!

Some of these stresses are dumped upon us by societies’ Norman Rockwell’s’ expectations, your families issues about how to deal with one another as adults, or the unreasonable expectations we set on the holiday ourselves to create the ‘perfect memories’ for our kids.

Easing up on yourself over the holidays is important because the connection between stress and illness is real, says Simon A. Rego, PsyD, an assistant professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine and associate director of psychology training at Montefiore Medical Center in Bronx, N.Y. As Rego explains, “Stress may weaken the immune system. Each cell contains a tiny “clock” called a telomere, which shortens each time the cell divides. To counter this effect, the body also produces an enzyme, telomerase, which protects the cell and prevents further shortening by adding more DNA to the end of the telomere. But under stress, the body pumps out cortisol, a hormone that suppresses this protective enzyme. The study found that people under chronic stress have shorter telomeres, which, researchers say, means they are more vulnerable to a host of ailments.”

Health effects of stress may cause serious health side effects. Take the effects of stress very seriously to reduce your risk of: Heart disease, including heart attacks. Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease. (Try to stay true to the foods you know your body can process well). Immune disorders can flare-up if fighting multiple sclerosis or lupus. Anxiety, depression, and insomnia. If you already have a pain disorder such as arthritis, back pain, and muscle spasms, the pain may increase.

Keep your sleep routine as constant as can, or have control over. This means that staying up really late over the holidays and balancing it out by sleeping later than you typically do does not leave you rested, but rather dragging and lethargic.

Don’t forfeit your workout because your holiday schedule is super-busy. Take something off the list or get up earlier, to get at least 30 minutes of brisk exercise.  It increases your energy, but also helps your mood and tolerance for stress and possible family-drama.

Enjoy social holiday foods, but keep your portions moderate. Use smaller plates if faced with a buffet-display. Have a glass of water before you sit down, and don’t take seconds from your host if you don’t really want it.

I wish you all have the holidays that you desire, and if they aren’t going that way, change your direction and make them what YOU want.

Safe travels and happy bellies!

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Stress Can Be A Killer!

Chronic stress puts your health at risk, wreaking havoc on your mind and body.  Stress engages cortisol levels. Normally, it’s present in the body at higher  levels in the morning and at its lowest at night. Continue reading

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How to Control the Stress in Your Life

The schedule… that monster that seems to consume our lives.  Bringing us stress; raising our cortisol levels, making us feel tired and depressed.  BUT, there are tips that you can utilize to reduce that stress.  Here are a few of my favorites: Continue reading

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How Stress Can Sabotage Your Success with Good Health

I posted this article on stress when I first launched the Paula’s Healthy Living website. It’s one of my favorites so I wanted to share it with our new readers.

Everyone knows that stress is no fun. At the same time, many of us know that it comes whether you want it to or not! Chronic high stress can cause a myriad of negative health issues.  It increases cortisol levels, it can interrupt your sleep,  it can cause changes in your metabolism, and cause emotional issues. Continue reading

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How To Stop Your Bad Eating Habits

Bad eating habits are harder to lose, than good habits are easier to start.

1. When you pace your eating, your brain has time to register fullness and inform yourself to stop eating. It takes 20 minutes for the food you eat to make your stomach feel full. Mindfully put your fork down between bites. Use some of the tips from the portion control blog written recently such as using smaller plates, smaller utensils, and having a glass of water before every meal begins. Continue reading

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De-stressing Techniques That Work!

There are tools/techniques that you can use to reduce stress (which reduces cortisol, that promotes belly and back fat). The side-effects of stress can cause a whole host of health issues and long term effects. Try some of these ideas to help manage the stress in your life:

1. Exercise- Exercise not only leads to higher energy levels, and a toned shape, but exercising releases endorphins. They lead to a more ‘blissful feeling’.

2. Organize your living/work space- A better managed environment leads to less time wasted looking for things and aids in a feeling of ease. Utilize a professional organizer if it’s really bad.

3.Sleep- The appetite stimulating hormone ghrelin, increases when you’re tired which may make you crave sweet foods, says the winter issue of Oxygen Magazine. I know from experiences that when I’m not sleeping well due to stress, I experience memory-loss and I am less patient.

4.Laugh- It helps raise your spirits and studies have shown that it promotes long-term good health.

5. Breathe-It is so important and underutilized. When I’m stressed and almost over-frustrated, I’ll stop, take a deep breath, close my eyes and release the breath slowly. I always feel more peaceful and more in control after.

6. Recognize your triggers that cause you to binge eat or drink to fill a void- It is a bottomless pit that can never be filled. Seek help from professionals if you are unable to find a way to control this issue.

7. Schedule down-time as a priority- What’s your passion? Painting, biking, writing, yoga, golf? It may seem selfish to take time for yourself, but it’s the best thing for you and your family. Re-charging your batteries makes you more focused, more patient, and more peaceful.

8. Turn off your social media mediums and disconnect. Even if it’s for one hour, it can give your mind an opportunity to calm down. Try not to bring social media into your bed before you go to sleep.

Finding ways to relieve your stress will help your state of mind, and lead to better long-term health.

Exercise Diary:

Barre class- 1 hour

Biceps/back DVD- 45 minutes

Food Diary:

Breakfast-

1 cup egg whites, with spinach, mushrooms, broccoli slaw (130 cal.)

2 piece Ezekiel whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup nonfat cottage cheese (160 cal.)

1/2 cup of blueberries (30 cal.)

Lunch-

low-carb ,whole wheat wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz. , romaine- (300 cal.)

Salad – spinach, garbanzo beans, beets, zucchini, carrots, no calorie Caesar dressing (Waldon Farms)

 (2 tbls.)(100 cal.)

P.M. Snack-

1/3 cup home roasted, no-salt, spiced with Mrs. Dash Caribbean spice almonds, sunflower seeds, pumpkin seed (165 cal.)

handful dark chocolate acai berries (120 cal.)

Dinner-

5 oz. Marinated flank steak (low sodium teriyaki) (210 cal.)

1/2 cup kale, mushrooms, scallions, pea pods, scallion, garlic, EVOO (90 cal.)

red tomato, fat free feta, basil EVOO (175 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup nonfat Greek yogurt (150 cal.)

Homemade popcorn (90 cal.)

TOTAL CALORIES-1875

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