11/08/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 9. November 2013 14:53

How Stress Can Sabotage Your Success with Good Health: Part 1-

Everyone knows that stress is no fun.  At the same time, many of us know that it comes whether you want it to or not!  Chronic high stress can cause a myriad of negative health issues, it can interrupt your sleep, and it can cause changes in your metabolism, and cause emotional issues.

Today we will discuss some of the problems stress can cause.  Tomorrow we will look at some solutions that may help.  If you have any unusual fixes, leave a comment at the bottom of the blog and share with everyone.

High levels of stress increases cortisol. “Cortisol is the primary catabolic hormones in the body and is released during long periods of stress, sports or physical ...”as quoted from the dictionary.  Coritsol has been linked to visceral fat (belly fat), insulin resistance, higher insulin counts, glucose intolerance and coronary heart disease.  http://www.nlm.nih.gov/medlineplus/cushingssyndrome.html

High stress can also cause sleeplessness.  A lack of sleep can cause memory issues, slower metabolism, and retention of fat (Annals of Internal Medicine-2010).

Heart rate and blood pressure rise under extreme stress.  This can describe that feeling of “fight or flight” that you can feel as a reaction to immediate stress, but if your cortisol levels are chronically high, the body begins to acclimate in a negative way to this constant ‘panic’ state.  Christine Horner, M.D., a nationally known surgeon with a special interest and expertise in natural medicine states in The Doctor’s Prescription for Healthy Living, “The problem is every day; non-life threatening events can trigger a full blown stress-response.  For most everyday situations, this response isn’t necessary or appropriate.”  For those with chronically high stress, she acknowledges that there is no wonder why those people feel chronically tired, fatigued and, with high blood pressure and irritability. 

Obviously, conditions such as divorce, a loss of a job, death in the family etc. are catalysts for stress, but so are smoking, high levels of caffeine, alcohol, lack of exercise, insufficient sleep, and lifestyle habits increase the likelihood of negative health symptoms.

Tomorrow, let’s look at ways to reduce stress, even if you can’t remove the conditions that caused it.  See you tomorrow.

11/08/10- Monday Workout Diary :

Spinning class- 55 minutes

Strength train chest/triceps

chest press on stability ball- 15 lb

cable overhead triceps extension- 2 tubes

flat bench dumbbell flye- 15lb

standing triceps pushdown- 2 tubes

push-up on stability ball

triceps kickback- 10lb

rotating French press- 10lb

Pilaties reformer class- 55 minutes 

 11/08/10 - Monday Food Diary:

Breakfast-

2 oz old fashioned oats (187 cal)

1 cup egg whites, 1 cup spinach (130 cal)

 A.M. Snack-

whey protein shake mix, 1/2 cup pasterized egg whites (220 cal)

 Lunch-

3 oz Tuna steak  (158 cal)

8 asparagus spears (23 cal)

1 portion quick cook brown rice (140 cal)

 P.M. Snack-

1/2 cup non-fat cottage cheese,1/4 cup blueberries (100 cal)

Dinner-

4 3/4 oz swordfish (275 cal)

11/2 cups romaine lettuce, 8 asparagus, 1 red pepper ( 68 cal) 

TOTAL CALORIES-1301

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Paula's Healthy Living

Comments (1) -

Marry
Marry
12/26/2014 1:55:52 AM #

I am going to follow these tips, I think it will help me. Please update us with more.

Comments are closed


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