This Stress Is Killing Me!

This Stress Is Killing Me! Okay so I am going fluffy on you, but not really.  Yep our digestive and overall health is not only deeply affected by what we eat, but also by the stress we experience and how we choose to live our life. Humans have long ago developed the ability to respond to a stressful situation instantly, by preparing the body for "fight or flight." Under sudden stress, you will get a burst adrenaline that gives you exceptional strength and endurance, as your body pumps out stress hormones. Then….. Your heart speeds up Blood flow to your brain and muscles increases up to 400 percent Your digestion stops (so it doesn't use up energy that's needed elsewhere) Your muscle tension increases You breathe faster, to bring more oxygen to your muscles This is really beneficial if you are being chased by an angry mob or have to lift a car off of your pet hamster. But much of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health. Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes of death - heart disease and cancer. The effects of stress on your overall health include the following: Stress can cause chronic fatigue, digestive upsets, headaches, and back pain. Stress can affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases. Constant stress can increase blood pressure and can increase the risk for stroke. Stress can increase the danger of heart attacks, particularly if you are often angry and paranoid . Stress can make an asthma attack worse. Stress triggers behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating. Stress can lead to diminished sexual desire and an inability to achieve orgasm. Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet. Stress can cause many different problems within our digestive systems and for the most part these will manifest themselves as heartburn, ulcers, intestinal problems, gastric problems and acid reflux. Changing your stressful life-style. You need to always make sure you eat and do so in the correct way.  We tend to gulp down our food on the run.  We do not breathe properly; we swallow food that has not been chewed followed by sodas and other abrasive drinks.  If you already have any digestive issues eating like this will really send you into an uncomfortable situation.  Not only do we eat too fast and chew too little, we tend to eat the wrong foods when we are “on the run”.  All that matters is that it is fast and filling.  You can make food that is good for you fast and filling but that takes a little bit of planning and preparation. For others stress leads to eating too much as a means of comforting ourselves, which can lead to obesity, heart disease, blood flow issues and stokes. So what are can you do to reduce the affects of stress on your health.  You probably can’t quit your job and move to a Caribbean island and hang on the beach all day.  I really like that idea.  So here are some practical ideas to help you cope with modern life. Exercise regularly.  The many benefits of cardiovascular exercise are well documented and I’m sure you’re as familiar with them as am I, but honestly I am not a gym person.  For me, there is nothing more effective at dissipating tension than about a 30 brisk walk with a friend. .  This way I can exercise my body and catch up with old friends at the same time. Get plenty of sleep.  If I’m tired, then it compounds the stress I accumulate throughout the day.  I strive to get seven to eight hours of uninterrupted sleep.  Of course, it doesn’t always work out for me but I have a plan to get into bed each night by 11:00 and most times stick to it.  I also reduce my water consumption after about 6pm so I don’t have to wake up to use the bathroom 20 times in the night. Give up or lessen caffeine intake.  I know this is radical, but please do not stop reading.  Caffeine is, of course, a stimulant.  I am not able to consume anything with caffeine in it.  But if you drink tea or coffee and have trouble falling asleep or staying asleep – experiment with cutting back on the amount and/or the hour of the day that you consume your last caffeinated beverage.  For many a cut off of mid afternoon does the trick. Don't Hold A Grudge.  How many nights have you tried to go to sleep and you lay there and stew about something that was said or day that day that really offended you? I know it can be hard to forgive some things.  However, when we hold on to our grudges, we do more damage to ourselves than to the other person.  Chances are that the person you are mad at is sleeping like a baby.  The sweetest revenge is a good night sleep and forgiving heart.  It makes you unstoppable. Eliminate debt.  Money is a source of stress for many of us.  Of course, it is the poor way we manage our money that really creates the stress.  While not easy, I find that living within your means really eliminates the nighttime bill paying blues.  I think that would make a great country song title. Get outdoors.  I enjoy the beauty of nature.  It gets my mind off of the things that stress me out.  I also find the sun, wind, and sounds of nature soothing.  It puts me in the moment.  Nature does not worry about the future or past it goes about its way and does its thing. Spend time alone.   I need time alone to think and clear my head.  When I’m alone for an hour or two, I feel refreshed and rejuvenated.  I spend a lot of my time planning the events of the next day or week and once I have a plan in place my mind calms and I am able to sleep. Meditate.  Meditation means a lot of different things to different people.  I am merely suggesting that you spend time focusing your thoughts on positive things.  You can pray, use positive affirmations, or just think about positive things you have read.  By intentionally directing my thoughts, I can lower my stress.  If you have a “wild” mind like mine it can be hard to empty my head of thoughts so I use a lot of affirmations.  These positive statements really can change your outlook. Avoid Worrying.  Worry is definitely a source of stress. This is a huge one for me, I am a chronic worrier.  As I age I have come to realize how much time I have spent up at night worrying about things that either never happened or were not as bad as I spent hours anticipating that they would be.  I want that time back.  Since that isn't’t going to happen, I have made a serious promise to myself not to worry until I absolutely need to, and so far, it has worked out pretty well.  One of my favorite sayings is “Worry is the interest owed on a debt not yet incurred”  I wouldn’t pay interest on a credit card without a balance so why worry about something that hasn’t happened yet. Take a break.  When was the last time you took a day off to relax?  The whole concept of vacation and recreation were conceived of for a reason.  We have to give our minds and bodies a break occasionally.  When we do, we are able to let go of the stress and return with a fresh outlook on life.  I try to take short breaks like three-day weekends from time-to-time.  I also try to take off at least two full weeks during the year.  This gives me time to relieve stress and avoid burnout. Lighten-up.  This is always easier said than done.  Anyone that has known me for any period of time knows that I am ultra intense.  Everything is really serious, has to be done now and perfectly.  I have had to really work at being light hearted, (not sure I have mastered that)and it has taken me years, I am slow, to realize that very few things are really psychotically crucial.  And, here is the clincher for me, I have learned that by taking some extra time the end result is actually better and I have enjoyed the process more.  Learning to laugh at your mistakes and your humanness is an awesome way to reduce stress.  I am learning to say “Who cares”, more.  Yes there are things that matter and should be attended to in a timely manner but not everything.  That kind of pressure is too much.  So pick a task and really enjoy it and be late with its completion.  No one is going to care and you will learn to relax and enjoy the ride. Eat Foods that Support Good Health – By eating the food that is really good for our body we are ready for peak performance.  Drinking lots of water hydrates the body.  Our mind and body works faster and more efficient when we are fully hydrated.  Eating leafy greens and whole grains.  These are the power food that protect our immune system and helps our organs function as they were meant to.  Eat small portions of protein.  Protein gives us the staying power and strength we need as well as supplies us with B12 that helps to regulate our outlook and mood.  Fruits and vegetables supple necessary vitamins and nutrients and fiber that keep it all moving.  A healthy digestive tract that has a transit time of less than 14 hours helps us to feel clean and think clearly. If your body is in a healthy state it can handle whatever comes your way. By trying some or all of these ideas you will reduce the stress in your life.  Once you do that you will feel happier, healthier and look better than you have in a long time. Good health is as close as your next stress-free meal!  8-)

Want to De-Stress? Tidy away that Clutter  by Judy Klem A simple way to remove some stress from our lives is to remove some of the clutter. The more clutter you have, the more likelihood it is causing you stress on several levels. ·         Visual clutter can literally make it hard to think. Does this sound strange? Try clearing one horizontal space that is currently covered with “stuff” such as a table top or desk. The cleared space immediately feels more serene, and creates a kind of mental space. ·         Clutter invariably means that it’s difficult, if not impossible, to find things easily. Bills, notes about upcoming engagements, house keys – all items that are needed urgently cause a frantic search that causes repeated stressful moments. ·         When you have one or more spaces that are cluttered, just looking at them can bring your mood down because it all feels like an enormous job waiting to be done. Multiply this by many areas around your home, and the depressed and anxious feelings generally deepen. ·         When you have a lot of clutter in your home, you may feel like it’s depressing to go home. The spaces that should feel like your private sanctuary instead become an ongoing burden. ·         When you feel that your home is a mess, it can cause feelings of shame, which you carry with you everywhere. In addition, this can cause you to isolate yourself because you don’t want to invite people to visit when there’s so much clutter around. So what can you do? If you feel overwhelmed, start small: ·         Set a goal that you can accomplish in a period of time that feels OK for you. This might be an hour, or it may be 10 minutes. ·         Set a timer, and do what you can in that period. You might sort all the bills together from one spot on the dining room table. Or you might clear out a small drawer that keeps threatening to overflow. Or just clean out all the extra stuff from your purse or coat pockets, throwing out the unwanted items and putting the valued items where they belong. ·         Do a small amount each day, and don’t work so long at it that you feel exhausted. That feeling can stop you from doing more. ·         When de-cluttering, have a garbage bin and paper recycling bag/bin where you can easily sort those items that should go out. If you’re sorting papers that need to be shredded, work on sorting for 15 minutes, then shred everything you’ve sorted out. If you’re tired at that point, stop for now. If you feel great, do another cycle of sort and shred. Keep it manageable! ·         Always move the items or papers to where they should go; don’t just shuffle them around the room. Children’s toys – in the toy chest or a box to be given away. Bills – stacked and ready for payment in a folder marked “Bills to pay.”  Decorative items – put back where they belong, or put into a box to go out. ·         At the end of the sorting process, put the boxes of items that are going to charity or elsewhere directly into your car, and take them where they need to go by the next day or weekend. The beginning of de-cluttering can be anxiety-producing, but once you start to clear some space, the feeling of accomplishment and the lack of clutter will give you an incredibly good feeling that is likely to spur you on to get your home back to the sanctuary and serenity you want and need. Judy Klem is owner and principal designer of Transition Stage LLC, a small business that specializes in organizing, home staging, redesign, and senior move management. She is happy to consult with you and help de-stress by getting clutter under control. Call Judy at 203-889-8556 for a happier home! Or go to her website: When Life Brings Change Home Caramelized Leek Salad with Pears and Walnuts ½ C of Walnuts 1 T of Unsalted Butter 5 T Olive Oil 2 Large Leeks – white and green parts only, sliced, about 3 cups 4 Cups mixed baby greens ¼ Salt 2 T Balsamic Vinegar 2 Pears cored and sliced 4 Ounces of goat cheese, optional Toast the walnuts in oven at 350 until browned.  Chop the nuts Heat the butter and oil in a fry pan over low heat.  Add the leeks and cook stirring occasionally, until they are a deep golden color about 20-30 minutes. In a large bowl, toss the salad greens with the salt and pepper to taste.  Add the balsamic vinegar and toss; add the remaining olive oil and toss again.  Divide the greens among four plates; sprinkle with the caramelized leeks and toasted walnuts. Arrange pear slices on top.  Sprinkle with cheese if using. This is one of my favorite salads.  I make this for many of my food demos and it is a great salad for someone's first experience with Kale. I wanted to run it again because it is so delicious and great for you! Kale Salad with Avocado, Almonds, Carrots, Apples and Raisins 1 bunch of kale - stems removed and coarsely chopped 1 ripe avocado, diced salt and freshly ground pepper 1/2 clove garlic 3 tsp of apple cider vinegar 1 carrot, peeled and sliced into half moons. 1 small sweet, crisp apple, sliced thin 1 scallion, green part only, thinly sliced ½ c raisins 1 large handful of toasted almonds Sprinkle of Seaweed Gomasio Place the kale in a large bowl with the avocado.  Gently massage avocado and kale together for about 3 minutes. The kale will shrink and become darker and more pliable. Pour on apple cider vinegar and let sit for 15 minutes. Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture. Divide the salad among four plates.  Top each plate with the sliced carrots, apples, raisins and scallions.  Scatter the almonds on top. Generously sprinkle Gomasio to taste Salad can keep for a few days in the refrigerator.

Stress and Illness People that experience life events that are higher on the list or multiple number of events have a higher likelihood of major illness or stress related condition in the next 12 months. Death of a Spouse Divorce Death of a Family Member Major Personal Injury Change of Financial State Marriage Retirement Change of Employment Status Son Or Daughter Leaves Home Trouble with Boss Change in Residence Christmas Minor Violations of the Law Events! Beach Recovery Cafe Rt 1, Westport Near Bed, Bath and Beyond April 20, 2011 7-9pm Green vendors and art display Fairfield County Women's Expo  April 30-May 1, 2011 Stamford Plaza Hotel 11 Am - 5 PM Sponsored by Stamford Hospital, Foxwoods and Lord And Taylor Come see 175 vendors with a wide variety of products and services for women! We will be at booth 158 Fairfield Library Fairfield, CT May 12. 2011 2:00 - 3:00 PM How to beat those sugar blues! Health & Wellness Expo 2011 Stamford Plaza Hotel 5:30- 9:00 PM Hosted by The Greenwich Young Professionals Group   If you belong to a group that is interested in a wellness seminar or group cooking class please let me know.  Most seminars are free and group cooking classes are reasonably priced.  Have a great day! PROGRAMS OFFERED Nutritional Coaching Programs Just The Basics Includes individual coaching sessions, course material, giveaways and health food store tour. Basics and Teach Me to Cook! Just The Basics plus 2 cooking classes and one relaxation therapy session of your choosing. The Works Just The Basics plus 6 cooking classes and one relaxation therapy session of your choosing. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Individual or Small Group Cooking Classes Want to cook for yourself or your family but not sure how to prepare healthy food? Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 Mindy@ChewYourRope.com