08/23/15- Paula Maier's Healthy Living Eating/ Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 24. August 2015 20:26

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.

Wednesday 08/23/12- Workout Diary:

Pure Barre class- 55 minutes

strength training- shoulders/abs

crunch on stability ball

standing cross toe touch-50 touches

straight arm shoulder raise-8 lb dumbbells

seated shoulder over head extention- 12 lb dumbbells

pilaties bicycle- 25 reps

lying lower hip rises- 25 reps

bent arm shoulder raise- 8 lb

crossover chop- 8 lb kettleball

Wednesday 08/23/12-Food Diary:

Breakfast-

whey protein shake, 1/8 cup pasturized egg whites in the shake (150 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

8 oz 0 % Greek yogurt, sprinkle of Kashi Berry Crunch cereal ( 175 cal)

Lunch-

4oz orange roughy (90 cal)

8 oz assorted salad greens- organic spinach, orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms chipolte ranch dressing (88 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner-

6 oz shrimp, grilled on skewers(marinade in lime juice, sake, garlic, spices) (110 cal)

8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)

1 cup non-fat cottage cheese ( 80 cal)

Dessert-

homemade, air popped, popcorn (90 cal)

1 cup 0 % Greek yogurt, 1/4 cup fresh blueberries (150 cal)

TOTAL CALORIES-1682

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Paula's Healthy Living

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