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Handling Stress without putting on weight

Recent studies indicate that eating food is an easy way to suppress chronic stress and depression. Unfortunately, eating food to alleviate stress may lead to weight gain and health issues in the long-run. As long as you keep your stress eating under control, it may not affect your body as much. But, if external events such as a big change in your life cause you to experience chronic stress, your formerly benign stress-relief eating strategy could cost you your self-image, your shape, and even your health.

This Is How You Handle Stress Without Putting on Weight:

If you have experienced several big traumas or a series of small traumas, especially during childhood, your brain may have learned to overreact. If that is the case, the smallest perceived threat can produce an intense stress response.

The human brain has not evolved to handle modern society’s sources of stress. It knows survival instincts and the flight or fight response but has forgotten how to release it.

Before I started healing past traumas, I was in freeze mode most of the time. I would numb myself and feel nothing or I would feel extremely intense levels of stress despite the lack of major external stimuli. If you’re experiencing similar erratic surges of stress, I strongly advise you to contact a matrix reimprinting practitioner like myself and use all the techniques I’m going to mention below.

If your stress levels range from medium to low but with a few peaks during the day, you should be able to manage stress eating on your own with just this advice

Here are the simple strategies you can use.

Exercise 30 to 60 minutes three times a week:
Do some cardio-training, something that will make you sweat and move your body quickly. I like to jump on a rebounder or perform some fast-paced exercise. Your goal here should only be to enjoy yourself and relieve stress. Please make sure you’re fully present to what you’re doing and that you’re focusing on every movement you’re making. This will give you faster results and train your brain to concentrate on what it’s doing. This will be most helpful if you tend to have obsessive thoughts.

If you can’t exercise that often, try to practice brisk walking, use the stairs, and do 10-minute workouts daily instead.

Stop eating sugar:
Sugar will increase your anxiety levels by creating highs and lows. I have written a very thorough article on the subject. Read it at How to Stop Eating Sugar

Stop eating or drinking stress-triggering foods and beverages:
The first things that come to mind are coffee, tea, chocolate, colas, and other high-caffeine drinks. You can still use very dark chocolate to stop your cravings—if you’re not addicted to it, of course. I stopped drinking coffee when I stopped smoking. I was convinced that they were helping me get through the day but now, when I look back years later, I know they were only making me a nervous wreck.

There are several easy ways to stop stress eating from ruining your shape. The most obvious one is to keep your stress under control. However, you can go much further than that and find new ways to respond to life’s challenges and keep your weight down.

 

LHM Coach Facebook Page

http://laurahoussain.com/how-to-stop-stress-eating/

New findings may explain the advantages of polyunsaturated fat

Written by Coach Connie,

Lifestyle Health Mentor

 

When we think of the word “fat”- We remember back to our parents and grandparents using lard for everything they made or putting a huge slab of butter on bread. Back then, we didn’t think anything of it when we were eating fat, whether it was good or bad for us. We just thought it was part of our diet.

Today, no matter where you look – you see news reports saying eat this fat but don’t eat this fat. We’re always trying to find the lowest fat diet. It almost seems as if we all need to be scientists just to figure out what should we eat. So let’s take a look at what polyunsaturated fat is, why it’s good for us and what should we consume to achieve the full benefits.

So, what is polyunsaturated fat and how does it affect our health? It is found in animal and plant foods, which is known as one of the healthier fats, together with monounsaturated fat. The biggest thing to remember is that we want to add in polyunsaturated and monounsaturated fat, which will be replacing saturated fats, commonly found in red meat, butter, cheese, and ice cream; and trans fat, which are unhealthy fats found in partially hydrogenated oil, that could increase health problems such as risk for heart disease. When you reduce the red meat and butter intake, substitute them with fish, beans, nuts, and healthy oils rather than refined carbohydrates. That’s why adding polyunsaturated fats into your diet can help lower your bad cholesterol (LDL), which causes your arteries to become blocked or clogged. It can contribute vitamin E to your diet, which is an antioxidant. By adding more of this healthier fat into our diets, it can boost your overall body, mind and soul, along with your waistline. Now isn’t that a bonus.

This type of fat includes omega-3 and omega-6 fats (EFA’s), which are essential fatty acids that helps our brain function and cell growth. We need to supplement these EFA’s through our food, since our body does not produce this on its own. They protect our heart because they contain EPA and DHA. They lower the risk of fatal heart attacks and sudden cardiac death caused by electrical problems that occur in the heart. By consuming fish, it may reduce the risk of stroke too and keep in mind, it contains vitamin D, healthy proteins, selenium, and other nutrients. It is recommended that you consume at least two 3-4oz servings of fish and seafood, including one serving of oily or dark meat fish per week. As for vegetable oils, it is recommended that you consume 5-6 teaspoons per day, which includes oil found in foods.

Lately, all you hear about is coconut oil or palm oils. Are they really better for you? Well, according to the AHA, there is no real known evidence as of now so, they recommend to stick to vegetable oils, because of the overwhelming evidence they are good for the heart.

So, how does the omega-3 and omega-6 fats work to our benefit?

  1. Lower triglycerides and lowers the risk of having an irregular heartbeat, known as arrhythmia.
  2. Cuts down the buildup of plaque in our arteries and decreasing our blood pressure
  3. It can regulate our blood sugar and lower our diabetes risk
  4. Lower inflammation and contains beneficial phytochemicals from the oil seeds

There are several foods that are recommended as part of the polyunsaturated fat category:

  1. Fish, including salmon, herring, trout, albacore tuna, anchovy, sardines, bluefish, mussels, halibut, bass, oysters and mackerel
  2. Vegetable, Safflower, Corn, Flax, Olive, Canola and Soybean oil
  3. Sunflower, poppy, chia and flax seeds
  4. Eggs and avocado
  5. Walnuts, soybeans, almonds, pine and brazil nuts
  6. Fresh, raw pork sausage, pork, roasted turkey, roasted chicken wings and duck
  7. Quinoa, toasted wheat germ, raw oat bran, dry chickpeas, millet, tahini and firm tofu

So, what if you don’t care for fish or have a fish allergy? According to the American Heart Association, you may want to supplement with over the counter fish oil capsules. Keep in mind, they are not regulated by the FDA. Most capsules carry about 200-400 mg of EPA plus DHA, which should be sufficient for most people. As always, consult with your doctor on a higher dose requirement. Some capsules leave an aftertaste or cause burping, so it’s best to choose the burp free option when choosing the right fish oil capsule.

Please note: As I always say, all in moderation, because eating too much of this type of fat can lead to weight gain, which contains 9 calories per gram. Carbohydrates and proteins carry half of that amount of calories, so just be aware of your consumption amount.

So, how does this compare to my daily healthy plate regimen? It is recommended to allow no more than 25%-30% of fat in your daily calories, of which should be from the polyunsaturated and monounsaturated groups. Keep in mind, limit the other fats, such as saturated fat to less than 6% of your daily calories.

Should we really have to read every label to see what type fat is in the product? Yes, because as stated, there are good and bad fats, so by knowing what to look for when purchasing the product will only benefit your health in the long run. Of course, keep in mind, that when food manufacturers lower fat, they usually substitute it with carbohydrates from sugar, refined grains, or other starches. These are digested faster in our bodies, which affects our insulin and blood sugar levels. This can result in weight gain and diseases.

As always, consult your health professional on any health concerns or questions.

I hope this article finds you in good health.

Sources:

https://medlineplus.gov/ency/patientinstructions/000747.htm

https://healthyforgood.heart.org/Eat-smart/Articles/Polyunsaturated-Fats

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

http://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/

https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats

How does Caffeine affect our health?

Many of us rely on a morning cup of coffee or a jolt of caffeine in the afternoon to help us get through the day. Caffeine is so widely available that the U.S. Food and Drug Administration (FDA), says about 80 percent of U.S. adults take some form of caffeine every day. But caffeine does so much more than just keeping you awake. It’s a central nervous system stimulant that affects your body in numerous ways.

Knowing the symptoms of caffeine and its long-term effects on your body may make you think twice about having that fourth cup of coffee. Read on to learn more about these effects.

Caffeine provides no nutritional value on its own. It’s tasteless, so you won’t necessarily know if it’s in your food either. Even some medications may contain caffeine without your knowledge.

This ingredient almost always causes some symptoms. At a minimum, you may feel more energetic, but over time, too much caffeine may cause withdrawal symptoms. According to the Mayo Clinic, it’s safe for most healthy adults to consume up to 400 milligrams of caffeine per day. Keep in mind that a standard size cup of coffee is eight ounces. If you’re using a mug or getting your fix at a coffee house, chances are you’re drinking 16 ounces or more, so reading labels is important.

As you consume the same amount of caffeine on a daily basis, your body develops a tolerance to it. Other factors like your age, body mass, and overall health can determine your tolerance to caffeine, too. If you want to decrease the amount of caffeine you take, it’s best to decrease your consumption slowly.

According to the Mayo Clinic, you should limit caffeine consumption between 200 and 300 milligrams per day if you’re trying to get pregnant. There’s some evidence that large amounts of caffeine can interfere with the estrogen production and metabolism needed to conceive.

https://www.healthline.com/health/caffeine-effects-on-body#7

Top 10 Vitamin D Foods

Vitamin D plays a role in calcium absorption into the bones.

A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.

Some of the biggest vitamin D deficiency symptoms include:

  • Weakened immune system
  • Seasonal depression
  • Autoimmune disease
  • Cancer
  • Weak bones (osteopenia)
  • Skin issues eczema and psoriasis
  • Dementia

 

https://draxe.com/top-10-vitamin-d-rich-foods/

Best Multivitamin for Women

 

  • It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.
  • The best vitamins for women include vitamins A, C, D, E, K and B vitamins. In addition to the best vitamins for women, other nutrients that are important include iron, iodine, magnesium, omega-3 fish oil and calcium.
  • Risk factors that make a women more likely to have a vitamin or mineral deficiency include: eating a highly processed diet, being vegetarian or vegan, being underweight or consuming too little calories in general, being of reproductive age, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty.
  • Risk factors for not getting enough of the best vitamins for women include being vegetarian or vegan, pregnant or over the age of 55.
  • Make sure to consume as many of the best vitamins for women as possible in order to be the healthiest you can be and prevent nutritional deficiencies.

 

 

The Best Vitamins for Women