Stress....worrying.......

Managing Stress While You Diet

Make a list of stresses in your life: these can be people or events.

List your typical response: the food your reach for, in a response to stress.

List alternate responses, other than food, to the stresses, for example:
...Call a relative or friend
...Take a nap
...Take a hot shower
...Go for a walk

(Use the list when tempted to overeat.)

Do not allow yourself to eat before the timer you set goes off, twenty or thirty minutes later.

Use exercise/a walk or another diversion as a substitute for food.


Your Bodies Symptoms

Muscle Tension...
Practice this exercise to help you relax: Tense all your muscles. hold for a count of 5--let go. Repeat a few times, everyday . By tensing and relaxing different muscles, you can slowly contrast the sensations of tensions and those of letting go. Learn to let go more often!

Deep Breathing
Shallow breathing and fast pulse are indications that your body is under stress. Deep breathing is a natural relaxant. Sigh deeply, let all of the air out of your lungs. Then let the air come back in --inhale slowly-- naturally . Do this 10 times, anytime you feel tense... in the car, at the office, at home.


Dealing with "Mental Stress"

Let go of "non essentials" in your business and personal life.

Learn to say "No"

Don't always commit yourself to other people's expectations.

Don't let people rush you.

Accept realistic deadlines, not impossible ones.

Play a little! Don't wait for your annual vacations. Take up a new activity outside of your work.

Smile - it will make you feel good... and others, too.

Finally,

Don't reach for food when tense.

Don't dwell on past mistakes.

Don't bottle up anger and frustration you are only hurting yourself!

The amount of stress we allow to creep into our life has a large impact on our weight loss efforts. Learn how to manage your stress and how finding meaning in life, rather than happiness, is one of the keys to living a healthy life.

Chill Your Way to Less Weight

The stress hormone cortisol packs a triple whammy when it comes to weight management:
1. It affects our metabolism – when we burn less calories, we are more likely to gain weight.
2. It affects insulin secretion and blood sugar balance – which leads to sugar cravings.
3. It increases fat storage around the mid-section.

Having time to relax, de-stress, and rest can help reduce cortisol level. When you are relaxed, you are also less likely to snack mindlessly on foods that are devoid of nutrients.

There are various herbs that you can take to nourish your nervous system – depending whether you want to strengthen and restore it, or to encourage calm and relaxation. Try adeptogens such as ginseng or holy basil, or relaxing herbs such as chamomile, lemon balm and oats.
Calcium has a calming effect on the nervous system, so load up on calcium-rich foods such as leafy greens or bone broth during dinner.
Of course, avoid caffeinated beverages as much as you can.

~~Exercise. This is the best stress-buster -- and also happens to be good for you in lots of other ways. "It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones -- as well as control insulin and sugar levels,"

Blueberry Oat Breakfast Muffins Recipe
Recipe is produced by Julieanna Hever.
(MAKES 12 MEDIUM MUFFINS)

1 medium banana, mashed
One 15-ounce can sweet potato puree
¼ cup 100% pure maple syrup
1 teaspoon vanilla extract
2 cups whole oat flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 cup fresh or frozen blueberries

1.Preheat the oven to 375°F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla extract.
2.In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer the mixture to the large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product.
3.Fold in the blueberries.
4.Spoon the batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.
For one muffin: 111 calories, 0.3 g fat, 24.7 g carbohydrates, 2.4 g protein, 1.2 g fiber, 150 mg sodium, 3 PointsPlus