The Effects of Stress on Your Body

by on September 1, 2010

On the Today Show they discussed the damaging effects stress can have on your body. Stress itself is caused when we feel we are threatened emotionally or physically or both.  When we are stressed, your body releases two sets of chemicals: adrenalin, which causes the common “fight or flight” response. It causes your blood pressure and heart rate to go up. It gets your blood flowing and actually causes you to be more alert and primed for action. The second is the release of cortizol which causes your blood sugar to go up and gives you an energy boost.

Now, while these two chemicals are effective in the short term because they increase our productivity, but over time, they can be harmful.

According to one study, stress costs businesses in the US over $300 billion a year. While that number seems staggering, you have to ask yourself how that was measured and how accurate it really is. Personally, a bigger culprit on the cost of productivity is Facebook, personal texting, YouTube and fantasy sports.

However, stress is real and it is a negative. 75-90% of all doctor visits are due to stress related issues. So what can you do to handle stress better because in our society, stress isn’t going away anytime soon. Here are some things to consider:

1) You Have to Take Care of Yourself. While this phrase has been overused to the point people just “tune it out” you can’t. You really have to make yourself a priority. Be selfish if you need to. Think of the “oxygen mask” speech on an airplane. They tell you to secure your mask first before helping others. The same is true here. You have to take care of yourself first or you won’t be any good to anyone else. This includes eating healthy, getting enough sleep and being overall health conscious in your every day decisions.

2) Quality of Your Relationships. Studies have shown over and over that when your relationships are strong, your health goes up as does your ability to handle stress. Take time to build the relationships that matter most in your life and that may mean purging some that are detrimental to your health and stress level.

3) Self Sabotage. You have to learn how to say “no” and understand the limits that you have emotionally and physically. This is true not just with relationships, but with your job too. If you are overwhelmed with work and your boss asks you to take on another project and you say “yes”, you have just sabotaged your health and stress level. You need to explain what you have on your plate currently and say, “I am happy to take this on for you, but one or more of the other projects I am working on either need to be postponed or reassigned to someone else.”

You might think doing something like this will get you in trouble at work or put you in a less than favorable situation with your boss, but the exact opposite is true. They will appreciate the fact that you have communicated what you have and that in order for you to produce the highest quality of work by the deadline, you need your workload shifted.

Even stress is affecting kids too … and that is mainly because we are so stressed out, they are learning that behavior.

Here are some tips to help manage stress:

1) Exercise/Mediation:  Exercise reduces the two factors we have already discussed, so it will reduce your heart rate and reduce your blood pressure. Meditation is great to help you with stress management. It teaches you to relax and cope better.

2) Go on a walk. It doesn’t need to be a strenuous walk, just a walk. Get outside, breath in fresh air, change your surroundings. While you may think it is a waste of time, you are not just doing your body good, but also your mind. And that big stressful project at work? You may just find the answer you need while on a walk. With your mind more relaxed, you are better able to solve problems, just make sure you bring something to write down your killer idea.

3) Drugs, Alcohol and Smoking have a negative impact on your stress level. Avoid them whenever possible.

Stress doesn’t have to rule your life. Take the first step, breath deep and know that you can get through whatever is stressing you out. Every problem has a solution.

{ 0 comments }

Diet Q&A

by on September 1, 2010

Q:) Every time I start a diet about two weeks in I get really bored with the food and the process. What can I do so I stay on track?

A:) Variety is key to keep things interesting. Focus on fresh produce and get into the habit of going to your local farmers’ market. While there are only a few weeks left, getting in the habit of eating fresh, often organically grown produce will wake up your taste buds and you will crave those foods instead of the overly sugared or overly salted processed varieties.

Other suggestions:

1) Invest in a healthy cookbook. If you don’t have the money for it, you can visit your local library or go online.

2) Twice a week prepare something new that you haven’t had before. Ethnic cuisines, new seasonings, etc. This is to avoid getting in a rut and eating the same “rabbit food” over and over.

3) Once a week try a new healthy food that you have never tried before. Even if it is a Korean pear, just something new to expand the “foodie” in you.

4) Never, never, never repeat the same meal two days in a row.

Remember that as long as you keep things interesting and fresh you will be better able to stick with your healthy plan.

Q:) I recently started eating almond butter in place of peanut butter because I love whole almonds so much. Is almond butter nutritionally better for you than peanut butter?

A:) The answer is no because they are very similar. They both have healthy fats, a little bit of protein and are jam packed with vitamins and minerals your body needs. It just comes down to personal preference.

But remember, there are a lot of “dirty” nut and seed butters out there with added sugar and salt, so make sure the one you buy is clean. The label should only have the nut or the seed listed in the ingredients. Any additional ingredients listed should be a warning sign to avoid and this includes salt as you want to keep your sodium levels to a healthy standard.

They are also “calorie dense” meaning it packs a lot of calories. A leveled tablespoon, not a rounded tablespoon, packs about 100 calories.

{ 0 comments }

Brain Power: Meals for Your Mind

August 31, 2010

This is part of your “Brain Power Game Plan” as presented on the Today Show this morning. There is so much discussion about exercising our bodies and losing weight, but very little time discussing exercising our mind and improving our brain power. The foods that you eat is one of the biggest influences on your [...]

Read the full article →

New Report: Omega 3 & Heart Health

August 30, 2010

As reported on the Today show this morning … A new study reports that taking low doses of Omega 3 Fatty Acids does NOT provide any additional protection in people who have already suffered a heart attack. Researchers believe that patients are already on medications that control clotting and cholesterol, overpowering any benefits from the [...]

Read the full article →

Short Term “Splurges” Can Damage Weight Loss Efforts

August 28, 2010

Many dieters follow the same pattern: eating very strict low-calorie diets throughout the week and then splurging and skipping the gym on the weekends. A new study from Linkoping University has found what many dietitians already know – over-eating and living a sedentary lifestyle, even for a short period of time, can ultimately sabotage weight [...]

Read the full article →

Losing Weight with Joint Replacement

August 28, 2010

Many people choose to proceed with joint replacement surgery in an effort to help them exercise and lose weight. However, most studies have shown that joint replacement surgery has little effect on your ability to lose weight. In fact, some studies have found that patients are more likely to gain weight after undergoing joint replacement [...]

Read the full article →

Weight Loss Organizations: How Far is Too Far?

August 28, 2010

More of my hard-earned dollars have found their way into the coffers of weight loss organizations than I care to count. I admit I have tried them all. Finally, though, I can say that I lost the weight I wanted to lose and have maintained it for over five years. It’s a small success. But [...]

Read the full article →

Does Excercise Directly Lead to Weight Loss? Experts Say “Yes” and “No”

August 28, 2010

Tiffany Holtz faced some hard facts as she approached age 30. A self-proclaimed “workaholic” real-estate agent, the 5-foot 2-inch Greenville woman had grabbed far too many meals on the go between clients and weighed 240 pounds. “That (lifestyle) was really what led me to this point,” Holtz said. “I just let life spiral out of [...]

Read the full article →