07/17/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 18. July 2015 21:30

De-stressing Techniques:

There are tools/techniques that you can use to reduce stress (which reduces cortisol, that promotes belly and back fat).  The side-effects of stress can cause a whole host of health issues and long term effects.  Try some of these ideas to help manage these issues:

1. Exercise- Exercise not only leads to higher energy levels, and a toned shape, but exercising releases endorphins. They lead to a more ‘blissful feeling’.

 

2.Organize your living/work space- A better managed environment leads to less time wasted looking for things and aids in a feeling of ease. Utilize a professional organizer if it’s really bad.

 

3.Sleep- The appetite stimulating hormone ghrelin, increases when you’re tired according you to crave sweet foods, the winter issue of Oxygen Magazine. I know from experiences that when I’m not sleeping well due to stress. I experience memory-loss and I am less patient when I am low on sleep.

 

4.Laugh- It helps raise your spirits and studies have shown that it promotes long-term good health.

5. Breathe-It is so important and underutilized. When I’m stressed and almost over-frustrated, I’ll stop, take a deep breath, close my eyes and release the breath slowly. I always feel more peaceful and more in control after.

6. Recognize your triggers that cause you to binge eat or drink to fill a void- It is a bottomless pit that can never be filled.  Seek help from professionals if you are unable to find a way to control this issue.

7. Schedule down-time as a priority- What’s your passion? Painting, biking, writing, yoga, golf? It may seem selfish to take time for yourself, but it’s the best thing for you and your family.  Re-charging your batteries makes you more focused, more patient, and more peaceful.

8. Turn off your social media mediums and disconnect. Even if it’s for one hour, it can give your mind an opportunity to calm down.  Try not to bring social media into your bed before you go to sleep.

Finding ways to relieve your stress will help your state of mind, and lead to better long-term health.

Tuesday 07/17/12-Exercise Diary:

Yoga DVD- 90 minutes

Tuesday 07/17/12- Eating Diary:

7 am- 4 egg whites (67 cal)

2 oz.steel cut oatmeal,+ cinnamon ( dry weight) (241 cal)

11 am- protein shake (160 cal)

2 p.m.- 5.5 oz scallops (150 cal)

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)

3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)

6 p.m.- 3 oz turkey breast, roasted, no skin/salt, spices (150 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)

8 p.m.-6 oz. shrimp (pan seared) (145 cal)

3 oz beans, lima beans (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

TOTAL CALORIES: 1731

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Paula's Healthy Living

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