Not all stress is “bad”, in fact normal stress allows us to survive and thrive! It’s when stress becomes chronic that we really run into unnecessary responses which become harmful – yes, I’m talking excessive or chronic worry, tension, panic, exhaustion, anger, sadness, anxiety, fear, and/or burnout. But did you know that chronic stress can also manifest as gut disorder, weak nails, hair fallout, changes in weight, jaw pain, shoulder tension, cold sores, and headaches?
Stress wreaks havoc, defined as negative reactions and automatic responses that overwhelm us and others around us.
Major Life Stressors
What are the things that Americans say are their top stressors (they could choose multiple stressors)?
The higher the number of stressors, the more signs you have AND the higher your risk of chronic illness.
Signs of Chronic Stress
One can become more irritable, moody, angry, aggressive and wound up with a short tolerance. One can feel overburdened, anxious, nervous, worried, afraid or wired. Gut issues can look like diarrhea, constipation, excess gas & bloating, aches, ulcers, & decreased nutrient absorption. Stress wears out & shortens telomeres, which are the caps on the ends of chromosomes in your DNA. They usually affect how quickly your cells age… and in turn how you age as a whole. So this means chronic stress ages you. Shorter telomeres are also associated with cancers, brain stroke, vascular dementia, cardiovascular disease, obesity, osteoporosis, and diabetes.
The funny thing about these signs is they can appear in small doses and gradually increase so you don’t even realize you are stressed… until someone asks you to gauge it.
What to do
Luckily there are MANY ways to cope with chronic stress. Ideally you can identify and lessen the triggers or causes so you will permanently decrease the stress you face. When that is not possible, we need more relaxation time – which is time that you are not stressed. Think of activities you can do to escape your life’s stressors: Reading, Sleeping, Talking things out, Physical Movement, Yoga, Meditation, Coloring, Prayer, Self-Care, Journal Writing, etc…. The roles of these activities cannot be underestimated in terms of grounding, calming, and allowing mental rest. In addition to these self-activities, social support should not be underestimated also. Surrounding oneself with supporting friends changes overall mood which diminishes stress. Cleaner eating may help prevent stress from unhealthy sugars and artificial additives.
If you feel like you’d like more ideas or support with managing the stress in your life, contact your local health coach who can explore dietary and lifestyle changes which may help you with your current stress management.
More than 1 out of every 3 people have prediabetes – and the majority of them don’t even know that they are prediabetic. One can have prediabetes for years without symptoms, so it does go undetected until there is enough damage in the body for a diagnosis of type 2 diabetes. The risk factors of prediabetes include:
Being overweight
Being >= 45 years of age
Immediate family member with type 2 diabetes
Not being physically active at least 3 times/week
History of gestational diabetes or birthing of baby more than 9lbs
Having PCOS
If you suspect you are prediabetic, it’s important to find out to reduce your risk of type 2 diabetes, heart disease, and stroke. The path is to begin the work needed to reverse this illness. There are definitive tests that will inform if you have prediabetes. Consult your doctor or medical practitioner to help select which test would be most appropriate for you.
This year I’ve completed my training and certification to become a NDPP Lifestyle Coach. I work with a CDC-approved curriculum and provide a receipt to utilize insurance and FSA/HSA accounts. While I can’t guarantee insurance reimbursement for the whole amount, many insurance companies are considering reimbursing a small amount of it. If you don’t focus on insurance reimbursement, but consider it a bonus if you get it – then this is a great educational and evidence-based program that works! There are eligibility requirements for this great program; so if you are interested, contact me for further information. The NDPP program connects one to a support group with sessions with education and guidance on diet, physical movement, stress management, motivation, nutrition, & sleep.
Protein, along with carbohydrates and fats, is an essential macronutrient. We need it for growth and repair of cells, tissues, and organs. Eating an optimal amount of protein is important for building organs, muscles, skin, and hormones. Studies show it’s useful in weight loss, increasing muscle mass, and increasing overall strength.
Health professionals are still debating the optimal amount of protein one should eat. Current studies are putting that number somewhere between 10-35% of total calories consumed. That gave me the idea of categorizing top vegetarian foods by the percentage of protein they provide. It’s a new way of looking at how best to get your protein without getting a lot of other things. We are just looking at vegetarian foods, because we already know that animal based foods are very high percentage of protein, and it’s the vegetarians that are constantly searching for good protein sources. I hope this list empowers all of you to seek out great protein sources that you may not have approached before.
Mindful eating is the conscious awareness of what you eat, how you eat, and the purpose of eating being aligned with your desired health goals. On the other hand, mindless eating is the unconscious decision to eat without any alignment to health goals. It’s just eating for the sake of eating! The mindless version of eating can lead to overeating and weight gain.
Some tips to keep you aware of your eating decisions include:
Eat when hungry. Everyone’s got an internal clock that will tell you when you are hungry. Eating with your internal clock is better for your weight.
Use smaller plates. This is an automatic way of reducing the portion size.
Portion food out. This means take the amount you’d like to eat out of a bag of potato chips and put that in a bowl. This way you aren’t eating the whole bag!
Volumize your foods. Eat high volume foods which are low in calories to satisfy hunger with high water or high fiber foods. Choose low calorie density foods like vegetables and make a large grilled vegetable platter, or a large salad.
Eat slowly. Taking some time to chew properly and swallow before the next bite allows a fuller feeling when eating. Some strategies for this one include eating with a non-dominant hand or using chopsticks.
Keep evidence of quantity eaten at eye level. This can include empty cans of beer, meat bones, left over crusts, shells, fibers, etc. These visual clues can subconsciously affect fullness.
Eating with others. Eating with other people can cause you to nibble on extra food you may not have eaten solo. On the other hand, eating with a slow eater may cause you to also eat slower. Strategically, you can remove your plate when you are done eating and continue to socialize with other diners.
Reduce variety of items. If dinner includes 4-5 plates of various foods, then even if you take a small amount of each one, it can add up to be more than if there was a 1 food meal.
Unplug. Watching TV or other distraction while eating may lead to rapid or mindless eating. By removing the electronic unit (TV, phone, ipad, computer, etc) while eating, the focus can go back to the food, texture, and flavor.
Make it inconvenient. The more work one has to do to eat a food, the less likely you will eat it. If you have to climb up a stool to get your snack or dessert, you may forego it every now and then.
Keep high impact foods out of eye level. Keep sweet and high fat foods away from eye level, as research shows that when food is in sight, it pushes people to consciously decide whether to eat it. Seeing it more often increases the chances you’ll eventually choose to eat that food.
Read labels. Many foods – health foods even- are labelled with words that conjure an image of wholesomeness or healthy, that we assume they are healthy. Learn about the new and improved labels which note honest nutrition information. Ask restaurants to provide you with nutrition information when you dine out.
Don’t buy in bulk. Stockpiling foods can push one to eat more unless the extra food is kept out of eye level.
Many of us are dealing with an extra 10lb which came from covid19 differences. Where did those additional pounds land? Has your waistline expanded? Latest surveys show that the pandemic brought about an extra 1.5lb per month during the last year.
I bring this awareness to you to let you know that you are not alone. AND to let you know it’s time to take action. Stop the influx of weight gain, and begin making healthy eating and moving choices to begin reducing those unwanted pounds. If your waistline expanded, it’s time to tap into resources to determine how you can do reduce it. The healthiest ways gradually decrease extra calories and increase physical activity – a few extra minutes of walking each day and a few less spoons of empty calories.
Slow and steady is the key. If you want to work with a coach focused on weight loss through clean eating and gradual movement increases, my team has 2 great movement professionals that would love to guide you … just send me an email to get started on more information!
As Diabetes and Pre-diabetes continue to be prevalent in one third of the US, we must find ways to empower ourselves away from insulin sensitivity and all the complications that go with it. Some of the best foods that help us do this are satisfying, nutrient dense, fibrous, and/or satiating. What are they?
Beans/Legumes. Plant based proteins are where it’s at for you, the environment, and sustainability. But legumes have been on my daily menu since I was born! They are inexpensive, nutritious, and delicious! Most varieties are rich in B vitamins, calcium, potassium, magnesium, and fiber with a very low glycemic index – which helps better prevent or manage diabetes
Greens. The amount of vegetable servings we need is so high that it’s just smart to include greens of your choice daily. They have a variety of minerals, antioxidants, and vitamin C. In addition to leafy greens, most garden vegetables (think broccoli & squashes) fall into this category. This helps diabetics reduce inflammation, cellular damage, and nourish their microbiome – and yes, green juices count but it’s better to eat them!
Apple Cider Vinegar. Known to help alkalize the body and a great base for salad dressing, this liquid has been shown to help with glycemic control.
Nuts. Almonds, Brazil nuts, Cashews, Hazelnuts, Macadamia, Pecans, Pistachios, and Walnuts. (Peanuts are technically legumes). Each variety may have it’s special characteristics but as a group, they are known to reduce inflammation, blood sugar, A1C readings, and cholesterol; and also to improve heart health.
Garlic. It’s a species of the Allium family like onions. In addition to being a seasoning for centuries, it’s low calorie and nutrient dense containing B and C vitamins, manganese, Selenium, and fiber. It’s reputed to improve blood glucose management, hypertension, and cholesterol.
Seeds. Flaxseeds, Chi Seeds, Watermelon Seeds, Pumpkin Seeds, Sesame Seeds, Basil Seeds, the list goes on and on. These tiny seeds are large on health health, filled with omega-2 fats, fiber, and protective lignans. They are know to help decrease heart disease risks and improve blood sugar levels.
Tofu Shirataki Noodles. High in konjac root extract fiber which keeps you satiated longer, it also reduces blood sugar levels and improves heart disease risks in rat studies. They do seem fishy unless well rinsed before using.
Avocados. This is a fruit encompassing healthy fats, carbohydrates, and high fiber so it’s a fruit most diabetics can welcome.
BGANGSTA is an acronym that will help you remember the various strategic ways to better distance yourself from Diabetes complications.
Sign up to hear the latest news and strategies to help you reach a higher state of health and well-being and receive a free copy of a Guide to Mindful Eating.
