Is stress part of your life? We think it’s normal to have some daily stress.
Add in the Christmas season and the lists of all the tasks to be done and it’s the perfect recipe for more stress.
For the next 6 weeks I am going to share how I am coping with stress!
A chat with my family doctor revealed that my body is demonstrating some of my recent stress.
I am going to reduce my stress!
I thought it would be a great blog series. I’ll share what I learn with you!
How we care for our bodies, minds and spirits really
impacts how we deal with stess.
Here are some of the topics: foods that combat stress, vitamins, breathing exercises, self care, wise boundaries, healthy self talk, spiritual well-being, and ways to minimize stress during the Christmas season.
I am starting this week with a good list of things I am thankful for!
When I focus on thankfulness I see the good that is always there!
Today’s little step: Take a few minutes and write out 10 things you are thankful for. That’s one quick way to reduce your stress! See the good that is always there!
It’s time for this blogger to ‘fess up! Over this last week I didn’t eat well at all!
It was a hard week emotionally. I said my final goodbye to my best friend. I attended the visitation, funeral and graveside service.
Then I had the stress of packing and preparing for a big trip that had been planned and arranged a year ago.
Food wasn’t interesting. Well healthy food wasn’t interesting.
I wanted chocolate and creamed sweetened coffee.
Now there isn’t anything wrong with an occasional treat.
But I had them for lunch and snacks for more than a couple of days.
They soothed my emotions and tasted so good. I had a nice burst of energy for about an hour or two.
Then came the crash. Low energy and a drop in my mood too.
I circled through that cycle of ups and downs for a few days.
It wasn’t good.
My sleep was off.
My productivity was low.
My mood was just really low.
I didn’t handle stress well and tears came easily.
What about you?
Has something in your life derailed your healthy lifestyle?
Life happens! Maybe this CanadianThanksgiving weekend you overate?
Maybe all your favorite treats were available?
Maybe you felt obligated to eat that pie that sweet Aunt Bertha baked just for you?
We all have life events, big ones or little ones, that can take us off the path of health and well-being.
Don’t let it be an excuse to keep overeating or to abandon your healthy lifestyle!
Don’t beat yourself up either!
It’s so easy to just continue down that different path.
I came to my senses. I have to practice what I preach!
Accountability to you helps!
I didn’t beat myself up and I didn’t use my sadness as an excuse to keep overeating.
I took a little step to health.
I took just one little step, just one little change.
My next meal, lunch was nutrient rich.
I went back to my veggies and hummus with some cheese for my lunch.
My energy stayed level and so did my mood.
It was so much better!
My body could function and cope with stress when I fed it the nutrient food it needed.
Some days it’s hard to do the right thing.
Taking care of our bodies by feeding them nutrient rich food is the right thing to do.
When we do we reap the blessing!
The blessing of a body, mind and spirit that can cope with the ups and downs of life.
Remember our core Bible verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
Today’s little step: When life events take you off the path of health and well-being don’t use it as an excuse. Take one little step to health. Make the next snack or meal a nutrient rich one or go for that 15-minute walk.
If you would like to know about my good God, please send me a message. I would be happy to tell you how you can be part of God’s family.
I want to reward myself with something to eat or drink. It is so tempting, isn’t it?
It’s a hot summer day and I’m hot and tired from my day of running errands. I want a rich cold sweet coffee drink from Starbucks!
I stand in line for a few minutes trying to make up my mind. I decide on an Iced White Chocolate Mocha, my mouth starts to water just thinking about it.
The line is really long so I have some time to think. I notice the price…3.75!!! Just for a small drink!
I leave the line. I’m not sure I want to spend that much money on a drink.
Maybe I should buy a snack instead?
I like to chew my calories not drink them.
I notice a chopped fruit salad. It looks so colorful, sweet and juicy.
It’s also about the same price as the drink.
I pay for the fruit salad and walk by the Starbucks line up.
This time I made the right choice. I chose nutrient rich food!
The Iced White Chocolate Mocha would have been empty calories. That drink contains little or no essential vitamins or minerals. It provides very little value to my body. The only nutrient worth noting is the 2 % milk; it’s 25 % of the daily amount of calcium.
It has 330 calories and 15 grams of fat!
Those extra calories would have gone straight into extra fat on my body!
Or I would have to walk for 6 miles to burn off those empty calories!
It’s just not worth it!
The fruit salad on the other hand is nutrient rich but relatively low in calories. It has only 109 calories and 0 grams of fat!
With 5.2 grams of fibre I will feel full longer.
Let’s do a quick review….
Nutrient rich foods provide more nutrients than calories.
Milk or milk alternatives
Emptycalorie foods contain more calories than nutrients.
Not sure about you, but when I read that list of empty calorie foods…they all sound yummy. Those are my temptations.
Let’s make nutrient rich choices as often as we can. Because all these little steps make a difference!
Remember our core verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
TODAY’S little STEP: Choose nutrient rich foods most often and limit empty calories.
I want you to know that I struggle too. I have reached some of my health goals but I have to continue to take these little steps to health.
Writing this blog helps me stay accountable. I find the summer especially hard because there is less routine and summer equals fun food!
Here’s how I stay on track and some strategies that work for me.
Veggies and hummus are a part of most of my lunches. I fill half my plate with the veggies first.
Then my plate looks really full when I add anything else.
Here’s a picture of what I might have for lunch. I would add some crackers and cheese.
When we have hamburgers I don’t have a bun. The meat tastes great all by itself.
I spread salad dressing on the wrap before I assemble it so there is taste in each bite and I use much less. I fill my wrap with mostly vegetables and added white chicken meat.
If we have potato chips I include them as part of my lunch . I don’t buy salt and vinegar ones, as those are my favorite and too hard to resist. A small portion of potato chips, a nice sandwich and fresh raw veggies is a fun supper on a super hot day.
We have cubed watermelon available or popsicles for dessert.
A small hand dipped ice cream cone is a treat we enjoy, just not every day. When we have them at home I can control the portion. Licking an ice cream cone slows down the eating process and every lick tastes so good!
One of my best strategies is to not have foods that tempt me in my home. Then I won’t hear them calling: “Oh Dixie….this is the big container of delicious mixed nuts and candy calling you. Stop by for a yummy treat. You deserve it.” Can you relate?
My husband Don deserves a shout out because he is very supportive. He doesn’t like rich desserts and I’m so glad, because I would make them all the time.
He appreciates that we eat healthy.
When I do occasionally overeat at a meal – yes, I still overeat – my temptation is desserts.
I make sure the next meal is healthy and a little lower in calories.
I also try to make sure I get some exercise that day.
Every little step does make a difference!
Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.
TODAY’S little STEP: Keep taking little steps to be healthy. Use some of these strategies. They work. Every little step makes a difference.
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Rest much, talk often, and laugh regularly. Summer is too short!