Tag Archives: stress

How to Use Food to Control Stress and Anxiety

Food, stress and anxiety

Stress-related illnesses like cardiovascular disease, diabetes, and high blood pressure are climbing to epidemic numbers. Often stress is multiplied through our busy lifestyles. We struggle with deadlines, a to-do list that spans the Earth’s circumference, gnawing feelings of having forgotten something important like paying bills, or returning an overdue book or phone call. Perhaps the stress and anxiety we feel is linked to insufficient snuggles with our favorite humans or fur-babies. Nevertheless, we trod along with the desire to advance.

The pressures of life can lead us to forget our resolve for healthy food choices and send us scrambling for comfort in our time of stress. In a moment of frailty, we mortal humans reach for chips, french fries or ice cream. Cookies of comfort or a donut of decadence beckon us.  We didn’t really mean to! It was a “snaccident!” You know that seemingly innocent snack that turns into devouring an entire bag of chips or whatever. And dagnabit! We’re actually creating more anxiety or stress. Ugh! How is it we cannot find comfort, in said “comfort food”?

Friend, there is hope. Yes and good news for those of us who rather consume a  bag o’chips. Instead, I suggest dark chocolate. Yes, you read that correctly. Stay tuned, I’ll be highlighting dark chocolate soon. For now, capture this; research suggests that stress and anxiety can be lowered with the help of food. And there is bound to be some suggested foods below that will hit the spot.

Eat this!

Studies demonstrate that certain foods help reduce stress. Fortunately, most of these food options don’t require a lot of prep time; and this sigh of relief for those of us who already lead full lives.

Here’s a helpful list of foods that require little effort to help reduce anxiety and stress:

  • Asparagus is noteworthy nourishment to rely on when circumstances bring anxiety. The folate found in asparagus helps our bodies make dopamine, serotonin and norepinephrine; or what we best know to be mood-enhancers.
  • Avocado is rich in stress-reducing B vitamins. Additionally avocados are known to be high in monounsaturated fat and potassium, which help to lower blood pressure. Speaking from personal experience just the thought of indulging in some creamy guacamole with some crunchy carrots places me in a state of euphoria, leaving both a smile on the plate as well as my face.

Gaucamole

  • Dark chocolate contains magnesium. Magnesium is great for helping us feel more relaxed. Have a bit of a sweet tooth? Dark chocolate does the trick. Did you know research claims that 40 grams of chocolate per day help us cope with stress? Be still my heart! Dark chocolate plays a heroic role releasing endorphins to the brain, increasing “feel good”, almost enough to take up James Brown’s lyrics for Karaoke night.
  • Nuts such as cashews and almonds serve as tiny, yet powerful mood boosters. Almonds don’t always get the respect they deserve. However, they have an impressive amount of zinc, a mineral that helps support emotional well-being. Other nuts, including almonds, also have good amounts of selenium, a mineral which studies reveal effective in reducing anxiety, and mood elevation.
  • Oranges are a colorful powerhouse. Peeling an orange is like opening up some happy! It’s a dose of liquid sunshine with a side of aromatherapy. This vitamin C rich fruit helps reduce blood pressure, and control cortisol, (the stress hormone), that can cause us to crave not-so-healthy foods.
  • Whole grains can help control stress and anxiety. Whole-grain breads and pastas are rich in magnesium, which is needed to prevent anxiety by normalizing neurotransmitters and stress hormones, and balancing blood sugar levels. Whole grains also create healthy energy and reduces hunger, both important in controlling stress and anxiety.
  • Berries are like little ninjas attacking against anxiety and stress. I love them and here’s why: Have you ever seen someone stain their teeth with a blueberry smoothie that isn’t smiling? Exactly. It’s not rocket science, friend. Berries are deliciously dense with phytochemicals (plant nutrients) folic acid, vitamins B and D, and Omega 3; all which help support us in times of stress.Blueberry Smoothie

All the above foods, as well as dark green veggies such as broccoli, spinach, kale, and swiss chard, are beneficial for countering anxiety and stress. These power vegetables contain vitamins and minerals that are known to calm the mind and body, and boost energy levels. I’m convinced at times, such veggies hold super powers in motivating us toward exercise, which in turn, promotes an even better mood and mindset.

Stressed? Avoid eating this.

While there are foods that help us relieve stress and anxiety, it’s incredible important to avoid certain foods that can enhance it.

  • Dodge the saturated fats and grease of fried foods. Instead, reach for a healthier option like baked sweet potato fries. Our bodies will thank us.
  • Avoid refined foods like cakes, cookies, breads and pastas. These low-in-fiber, slow-to-digest foods usually contain two culprits: white flour and sugar. Let’s avoid spiking our blood sugar levels which release cortisol, causing us to crave even more of the same.
  • Don’t be fooled by marketing. Many so-called healthy granola bars are sugar laden. Read labels, or better yet, let’s arm ourselves with a handful of almonds or cashews  so if/when we find ourselves in a compromising situation, we can make a wise choice.
  • Ice cream is best treated like a fugitive, let’s not harbor it in our home. This wildly popular comfort food can be easily fetched from the freezer in moments of anxiety or stress which ironically leads to more of the same. I know. I share from experience. While it happened many years ago, it happened a bit too frequently and I still recall the “day after” feeling. I’ve since learned it’s best to enjoy ice cream outside of the house, and on rare occasions.  It’s called self-respect.  😉
Remember this.

Stress and anxiety are often byproducts of a fast-paced lifestyle. The more conscious we become about food choices the better ability we have for conquering our mountains. Positive permanent lifestyle changes, especially, food choices help us combat anxiety and stress. While this article focused on how food can help, I also want to advocate prayer, exercise and lots of laughter. Oh! And chocolate! Let us not forget es a little dark chocolate is helpful too.

Chime In!

What is your healthy, supportive go-to food when life seems stressful? Or will you take advantage of one or some of these suggested foods to fend off anxiety or stress?

References:

Dean, Carolyn, M.D., N.D. The Magnesium Miracle.

www.health.com>food

www.articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods

www.womenshealthmag.com/food/worst-stress-foods

‘Tis a Gift to BE Simple!

This past year as I listened to clients, friends and family I noticed some common themes throughout the conversations. To avoid becoming a Debbie Downer, I began humming a powerful little song I learned while in elementary school. “‘Tis the gift to be simple, ‘Tis the gift to be free…”

You see, the most prevalent common themes of those dialogues were, “I’m overwhelmed, I’m exhausted, I’m financially and/or mentally stressed.” Frankly, it’s too much for so many to bear.

I continue humming as the melody’s lyrics play in my mind. “‘Tis the gift to come down where we ought to be…” And I begin to question what for. When did our beautiful lives become so stinkin’ complicated?

Why the over-scheduling and under-resting? Why the over-working, and under-playing? Is it worth taking a toll on our well-being, and foregoing what matters most?

The lyrics stream on in my consciousness.

“And when we find ourselves
in the place just right
‘Twill be in the valley
of love and delight.”

Where is this valley of love and delight?

Do you yearn and burn? Let me explain. Do you yearn for something slower-paced, and more meaningful in richness? Do you yearn to be present with those you love more often? Do you burn with passion to pursue a project but somehow circumstances circumvent your vision?

Well it’s time we get our roar on! Rawwwrrrr!

It’s time to reclaim our peace of mind and get on our merry way.

As the sincere lyrics echo in my squirrel cage, I’m not singing loud and proud. “‘Tis the gift to be simple”. YES! A resounding, thundering, boisterous YES! May we BE simple. May we BE free.

“Tis the gift to come down where we ought to be.” Inhale. Breath of fresh air. Sweet humility! It’s past time that we step off the “climb every mountain” bandwagon, and summit the one mountain which views satisfy our soul.

Hope you don’t mind me tossing out some ideas on how we can back out of overwhelm, exhaustion and financial and mental stress. Disclaimer: I don’t have all the answers. What I do know is this. It’s possible to create a better life. The secret isn’t so much about doing more or having more. It’s truly about being– pure and simple.

Allow me to indulge. We need to let go of superfluous stuff padding our agendas; as well as the clutter demanding too much mental or physical space. We need to let go of the idea that we will be better because we are performing. Hogwash! We’re better when we’re actually being fully present with another human.This is where the best breakthroughs, business and relationships happen in human interaction. Period.

Heads up! Soon you’ll be hit with a multitude of motivational messages advising you to get off your butt and make things happen. I’m here to tell that before you traipse off to “slay it”, first ask yourself who do I want to become? Then, my friend, you really will slay it, own it, do it, be it. 😉

Let’s not be driven to react to a long list of things to do, or jam-packed schedules. Instead let’s hit the pause button and ask, “Who do I want to BE in order to create a more simple and free life, for myself, and those dearest to me?” Let’s rise above the noise. Let’s lead ourselves powerfully. We’ll divinely know when to let go of projects, ideas, and routines that exhaust us rather than replenish us.

It’s always first things first.

We get to decide what really matters. Let’s be wise. Others will always have their own agendas for us. It’s our responsibility to make sure that the agenda we follow is our God-given life purpose. If not, we’ll feel a gnawing lack of fulfillment– and it won’t be pretty!

The “be simple challenge”

Identify and write down possible causes that evoke overwhelm, exhaustion, and financial and mental stress. Did you do it? I promise that writing it down can help bring awareness. Once we’re aware of what’s eating our lunch we can better address it with our “Plan Be.”

Perhaps you’ve concluded that you’re taking on too much? Professional plate spinner is not a title you want on your resume. Me neither. Maybe you realize you need to dedicate time to rest or rejuvenate in play in order to fan the flames of intentional living. Or perhaps you’ve discovered subscribing to eighty-five newsletters is outrageous for any enlightened human being no matter how fast a reader you are.

Whatever you discern, know this– I’m rooting for you. I’m against today’s cultural norm of overwhelm. I say give peace a chance! Adios exhaustion, self-care and the permission to unwind and be kind is granted. Societal status quo of financial and mental stress, good riddance! I vote for acting like the abundant and worthy beings we already are.

Here’s to ditching long to-do lists and burning the candle at both ends. It’s time to conduct our life and business the way we desire to be. This then, is the true gift to be simple and free.

Go ahead, Chime In!

Share with us in the the comments below. Pinpoint any possible causes creating overwhelm, exhaustion or stress in your life?  Who do you want to be in order to enjoy a more simple and free life?

 

 

Are you Grounded, Earthling? Learn what Earthing may do for you.

Hello Earthling, are you grounded? I’m sharing some information that includes a big clue into the “secret” of Earthing, an instigator of happiness and health.

On almost any given day you’ll find me laying in the grass or enjoying a barefoot walk unless the weather doesn’t permit it. What I’ve discovered is that throughout the years I’ve intuitively been practicing something called Earthing or Grounding. For years, some have questioned the legitimacy, yet modern science is now tracking some of the benefits.

So what is grounding/earthing?

I’m so glad you asked! Grounding or earthing refers to direct skin contact with the surface of the Earth, through our bare feet or hands, or with various grounding systems. Many subjective reports can be be found in literature and practices of diverse cultures that walking barefoot on the Earth enhances health and provides feelings of well-being. No big secret, hey?

I remember my first brush with grounding. I found it to be both fascinating and helpful. Renown scientist, Dr. Myron Wentz, shared tips of how he overcomes jet lag. “Upon landing, I begin looking for a green patch of grass where I can remove my shoes and walk. This helps my body fall into the circadian rhythms of my new destination.” Sirens went off for me because there was a time in my life ANY information pertaining to sleeping better was high on the radar. And this small piece of information not only helped me overcome jet lag, it helped me to sleep better at night.

Grounding

My second brush with grounding happened when I was at my Doctor’s office for a yearly check up and blood work. Of all the books on the shelf there was one that seemed to be waving a red flag and calling my name. It was called Earthing: The most important health discovery ever! I thought it presumptuous, yet bold. As I thumbed through it, I gathered some ideas and felt it wise to become the guinea pig. I confess I’ve managed to bring others along in this practice (husband and animals too).

Earthing

After many years experience, I can confidently say earthing really works. I do feel an overall increase in peacefulness, better sleep, wellness. I suppose being a nature aficionado, I also benefit from the sound therapy of birds chirping and wind chimes, color therapy from different flowers and shades of green, and light therapy/vitamin D from sunshine. So it only makes sense that “Vitamin G”, what Earthing enthusiasts refer to as the grounding vitamin, as important. Oh, and I’m also taking the liberty to add gratitude into the Vitamin G mix.

Grounding/Earthing Benefits

The growing literature is challenging skeptics and gaining momentum in what is a remarkably simple, yet effective way to address the following issues:

  • insomnia
  • chronic pain and inflammation caused by disease or injury
  • autoimmune
  • exhaustion
  • stress/anxiety
  • premature aging
  • detox
  • and depression to name a few.
Earth’s electrical energy helps ground us to our body’s most balanced natural electrical state which promotes optimal health.

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For the sake of forgoing more expensive medical routes, I’m challenging you to join me if you aren’t already practicing Earthing. Why not benefit from this ancient practice while perhaps simultaneously improving your overall well-being? If you need more validation, I’m throwing you a bone. You can read this.

Having a dear friend with a severe grass allergy, and health coach clients that live in a high rise and live far from a shoreline, I felt it important to research other grounding options besides walking barefoot in the grass or along a shoreline. Recently, I’ve purchased an earthing sheet which I’ll place over my mattress and a pair of earthing sandals on my feet. I’ll be testing them out before I recommend. Perhaps in the future I’ll share these findings with you!

Chime In!

Have you tried Earthing/Grounding? If so, have you noticed a difference? Or will you be joining me for a refreshing barefoot walk in the park?

 

 

Is Clutter Wreaking Havoc on Your Health?

If it seems overboard to ask if clutter is wreaking havoc on your health, bear with me. I have my reasons.

Clutter? What is it? Good ‘ol Merrian-Webster describes it as a large amount of things that are not arranged in a neat or orderly way: a crowded or disordered collection of things; a confused mass or collection.

Continuing in my highly trained academic background, I quote the Urban Dictionary. “Clutter is useless trash that is lying around that takes up space.” I tend to disagree that all clutter is useless or is even trash, however, it does take up space– physically or in our thoughts and emotions.

I simply refer to clutter as stress.

Clutter is anything that robs our peace.

Clutter causes stress. Stress has been linked to all the leading causes of death, such as cardiovascular disease, cancer, accidents and suicide. Almost 90 percent of all visits to primary health care providers are due to stress-related problems. Nearly 50 percent of all adults suffer adverse effects from stress.

Why do we magnificent Earthlings need to add to the stress?

Clutter

Here’s my suggestion as a holistic business and health coach. Take inventory. Size up how you feel when you walk into your home. Does it feel like a refuge or that a cyclone hit? Do you regret or feel shame walking past certain areas? Are you holding onto something that you don’t love, use or need?

Is it time to de-clutter your physical space so you may regain some peace in your mind and heart?

I’m speaking from first-hand experience. I’m that girl who for years held onto things. I wouldn’t say I’d become a hoarder but possibly a boarder hoarder. I planned a personal intervention. I read multiple books and articles around de-cluttering. I planned to whip myself into submission and take action.

Then a fabulous opportunity arose. Squirrel!

My husband said let’s go to Cancun for 4 months during the winter. So we set out to conduct some business while also enjoying the warmth. I wasn’t going to turn down the opportunity to swim with whale shark, puffer fish, and dolphins. Can you really blame me?

Did I mention that prior to leaving for Cancun we began remodeling. Yes, remodeling. It can be stressful­– banging and tearing stuff up.

Two rooms were left completely remodeled. The only thing missing were pictures hanging on the wall and replacing some baseboards. Then there was the master bathroom. It was left in disarray. It was a long, arduous process because my husband literally wanted to raise the roof! Instead he settled for raising the ceilings to where the attic had been. Now we have the highest ceilings that any master bathroom has ever seen.

I made some poor decisions and decided to move some things and made things worse. Long story short, we were in over our heads. We bit off more than we could chew.

We moved into the guest room. More stuff ended up out of place. I felt as if I were sinking in confusion, disillusion and chaos.

I’ve never been a person who craves stuff. How did it all  get here?

This trinket was given to me by one of my gypsy students when I taught in Moldova. It was so thoughtful of her to think of me. This plush sheep toy was given to me as a thank you gift for flying to New Zealand to give a business training. It was so kind for them to think of me. This scarf was given to me by a high school friend. I never wore it but I did use it as décor in a room before I repainted it. How could I not keep it?

Then I had an epiphany. The gift givers would be horrified if they knew I was stressing over what to do with these gifts? They wouldn’t want me in bondage to this thing. The gifts were tokens to show love or gratitude. Seriously what if I’d been given flowers? They’d already died. And chocolate? Well, I’m not going to tell you how long that would last.

So why obsess over keeping something so long? Why not enjoy it and take a picture of it and then release it to someone who will enjoy it? It’s what I read in those de-clutter books. It made sense and I’ve decided follow the advice.

It’s not about going Spartan or so Minimalist that there’s no warmth or color. De-cluttering is about feeling balanced and not all out of sorts when walking through the halls wondering what’s lurking or where to find it.

It’s about defining what we really, really need to live healthy, happy and peacefully. It’s deciding what you don’t need by deciding what you DO need.

If it’s taking up our time, emotional, spiritual or physical energy perhaps we can recycle or release it? If it hogs up space, and destroys our serenity a choice needs to be made to do something and do it quick!

This can come in the form of ill-fitting clothes, obsolete papers, broken gadgets, unused gifts, even unfulfilled relationships. We need to develop some consciousness around what bogs us down.

Recently, a client told me that she had realized the clutter in her pantry was keeping her from realizing her health goals. It was an amazing notice. She explained that her mother often brings lots of cans and boxed goods that she and her family simply won’t eat. Clutter was stacking up. Stress was mounting.

She decided to clean things out and donate all these goods to her church’s food pantry. She felt the load lighten. It was empowering. And, then there was the courageous talk she had with her mom. The honesty that says I appreciate your kindness and efforts, but please don’t continue giving us something we don’t use. Gulp. I’m sure you can empathize.

On a personal note, I began seeing clutter spill over into my vehicle. The desktop on my computer was (and sometimes still is) a hot mess! I wanted to run away as I felt I was making such few advancements.

And guess what? Another incredible opportunity arose! This time we could go live and work on the outskirts of Guadalajara. Would you say no to fresh avocados in the middle of winter? Lush garden? Fresh citrus? Tress that bloom like a full blown symphony? Would you bypass perpetual sunshine and plenty of outdoor activities to enjoy?

 

Is-clutter-wreaking-havoc-on-your-health
Is-clutter-wreaking-havoc-on-your-health

Who in there right mind would stay present in the “Neverending Story” of remodel and clutter? Dont’ we all need a break? And so, I fell for it– again. I embraced my sanctuary, a clean, uncluttered condo. I thrived living with only the basics in this refuge of simplistic living nestled inside of austere natural surroundings.

I only missed my fur babies even though I knew our friends back home were spoiling and enjoying them. All this was happening while our dirty little secret was locked up. The master bedroom and bathroom was in limbo lockdown, overflowing with clutter and unfinished construction.

What we resist, persist.

I once heard that phrase in a leadership development course. It stuck. And now it was showing me the err of my ways. The time to finish remodeling and de-cluttering was past due!

I could resist no more. I had to face it head on. I am choosing to persist! I will conquer clutter and continue the ongoing battle. I’ve learned it’s one we all face.

I’m leaving some tips in battling clutter– not as an expert, but rather an imperfect human being who is learning and applying the lessons. Utilize a de-cluttering system that works for you. I use the “three boxes de-clutter system” to guide me. I constantly defer to these valuable three questions as I hack away to relief and peace.

  • Do I love this?
  • Do I use this?
  • Would I buy it or want to receive it again?

If the answer is no, it’s time to release it where it will be loved or utilized.

And sorry, but I cannot resist. Let’s not be those people. You know, the ones who donate to a charity all their broken-down, or stained crap. Let’s give good stuff and throw away or recycle junk that no one would want. It cost charities time and money to sift through crap. So let’s be better than that (and dismount from soapbox).

The “three box de-clutter system”

Avoid overwhelm. Take my friend, Kristi’s advice. Take one room at a time. Break it down. Take on a drawer, a cabinet or one bookshelf. Remain steadfast. You’ll get there.

Pat yourself on the back. By choosing to take on clutter, you’re doing something great for your health in every aspect. Deal with every item once. Here’s how you do it using the ‘ol boxing method.

Box 1- I’ll put you in your place, Darling.

I suppose you’ve never found a pair of swimming goggles in the laundry basket, have you?

Box 2- I bless and release you.

It’s the notion of blessing and releasing stuff to its highest potential. Box it as give away or sell.

Box 3- Hit the road Jack!

This box is about dealing with things that feel entitled yet haven’t earned the right to even be recycled yet high hopes remain that it will find its way to a plasma-burning trash incinerator that creates clean gasoline.

There you have it friend. It’s the simple, effective way to de-clutter. Embrace it! Don’t follow my all-around-the-mulberry-bush bad example. Take action now before you travel the world only to come back to piles of stuff that still stresses you out.

Oh! And if you are the clean freak that has no idea what this article is addressing, I salute you. I yearn to be like you. You are all that and a bag o’ chips. Please remember, however, you still have some sort of weakness and you need me as much as I need you, but perhaps not stashed  away in some well-organized cupboard. 😉

Dear reader, tell us what you’re thinking in the comments below. We want to know your clutter or de-cluttering story. Is it even fair to correlate clutter and stress?

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