Stress Management – The Slimmer Shape

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Get Well and Stay Well with a Healthy Diet and a Healthier Attitude

In order for the body to properly maintain itself and stay optimized for day to day living, it’s important to have both a healthy body and mind. You can achieve glorious health by engaging in a diet that’s nutritionally sound along with a positive mental attitude!

If you feel that you are lacking in one area or the other, you may want to change your diet, your exercise routine, or your overall mental attitude. Generally such lifestyle changes don’t happen overnight so be patient when looking for results. If you’re trying to lose weight, remember that sometimes the body gets healthy on the inside first before you see results on the outside.

How To Get Started

First, start with a detailed evaluation of your current health – both physically and psychologically. You should know what, if any, medical conditions you have, as well as any mental conditions that are present.

Do you have:

  • A weight issue
  • High blood pressure
  • Elevated cholesterol
  • High blood sugar
  • Medium to high risk for enduring a heart attack or stroke
  • Sleep complications
  • Depression
  • Deteriorating health as you get older

Your health care provider can answer these questions for you as well as make suggestions for changing to a healthier lifestyle.

Making Lifestyle Changes

Once you’ve evaluated your current health situation, you should consider how you’ll make necessary lifestyle changes. Setting small goals for yourself sets you up for success as you achieve each small step.

For example, if you have an issue with being overweight, what are some changes that may help you drop a few pounds?

  • Common behaviors that tend to pack on the pounds include drinking sodas, indulging in a lot of sweets, eating a lot of processed foods, and even eating late in the day. Avoid bringing high fat, high calorie foods into the house so you won’t be tempted to eat them.
  • Join a gym or take a walk around the block at lunchtime. Ask a friend to join you and make a habit of it. Simple exercise relieves stress and improves your heart.

If you have trouble sleeping, take a quick look at the area you sleep in. Is there something that could be distracting you? Watching television before bed – or while in bed – can over stimulate your brain, causing you to have sleep issues. Limit your TV viewing before bed and keep it turned off in the bedroom.

  • Stress can affect your sleep. Develop a bedtime routine to enable your mind and body to relax before going to bed.

Change anything that could have undesired results, even if it’s only one or two things at a time.

Change IS Possible

If you want to get well and stay well with a healthy diet and attitude, consider your overall feelings about life. Do you tend to stick with the notion that the glass is half full, or do you think the glass is half empty? Do you play the victim when it comes to obstacles in your life, or do you see challenges as opportunities you can use to improve yourself?

  • Each day, think about all the things that went right. Even if it seemed like a black cloud was following you, certainly something good happened. Think about the good things in your life and meditate about the many good things coming your way tomorrow.

The most important thing to know and understand if you want to be healthier is that you are directly responsible for at least 95% of all that occurs in your life. As for the other 5%, there are ways to deal with those things in a positive and productive manner as well.

If you want to get well and stay well with a healthy diet and a healthier attitude, it’s completely possible! All it takes is some self evaluation, goal setting, and the motivation to make a change. Take it one step at a time and you will succeed!

10 Foods That Fight Stress

It’s easy to forget the importance of everything we put into our bodies. While you can’t always eat a completely balanced diet, you can reduce your stress levels simply by choosing stress-fighting foods.

Since everyone is different, some stress-relieving foods might work for you while others may not. Your best bet will be to try them all and then incorporate the ones that work for you into your regular diet.

Here are some foods that can help alleviate your stress:

1. Green Leafy Vegetables. Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.

2. Fish Oil. Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.

3. Milk. There is a reason that milk is sometimes referred to as a “wind down” food. The proteins in milk can help reduce anxiety while the calcium is another mineral that can help with muscle relaxation.

4. Chocolate. A small piece of dark chocolate each day can actually provide you with many health benefits. Chocolate has a stimulating effect. The caffeine also helps to increase serotonin. It’s okay to indulge in chocolate in small amounts!

5. Red Wine. Many experts believe that a glass of red wine each day provides health benefits. The only drawback is that it’s easy to overdo it when drinking alcoholic beverages. Wine is packed with beneficial antioxidants and can temporarily lower blood pressure and help you relax.

6. Oatmeal. Oatmeal and other carbohydrates also help increase serotonin levels in the brain. In fact, your brain needs carbohydrates in order to function normally. This is why it’s essential to include good carbohydrates like oatmeal in your regular diet.

7. Lean Meats. Lean meats can help you combat stress by providing a good source of protein. Turkey, eggs, chicken and fish are all good choices because they contain necessary amino acids for healthy brain function. Remember not to eat fatty meats because the fat can interfere with proper digestion of the amino acids.

8. Coffee. Yes, caffeine is a stimulant and there is also a risk of developing an unhealthy habit. However, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed.

9. Nuts. Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.

10. Spinach. Spinach is one of the world’s super foods. It contains many vitamins, antioxidants and omega 3’s. This means it would be hard to eat spinach and not feel good!

Vitamins & Supplements

Of course, it’s always best to get your nutrients from the natural source. If this isn’t possible, or if you can’t stomach a certain food, it’s best to look for vitamin supplements so you can still derive some benefits from it.

Vitamin supplements help your body get the nutrients it might be missing. Once you start consuming these necessary nutrients, you’ll be on your way to feeling healthier and stress-free.