DEALING WITH STRESS

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Just as stress can manifest itself in a number of ways, stress can be caused by a number of things. Unknown to many, stress is actually very detrimental to our health.When we are stressed, our body produces more of the stress hormone, adrenaline.

  

Although it is vital for our survival, it increases our blood pressure, heart rate, blood sugar levels, and prepares us for fight, or flight. Additionally, stress causes mood swings, and anxiety, lowering our sex drive, bone mass, immunity, and overall quality of life.  It also ages us, and invites disease

Stress  can have a negative impact on your otherwise healthy lifestyle and can really impact your efforts towards weight loss

Your reasons to be stressed could be anything ranging from relationship pressure to work pressure, loneliness or self-esteem. Here's what you can do to combat stress- how you can fight it and deal with it in a positive and relaxing way

• Make a list – Nothing beats stress like striking things off your to-do list. Prioritize and have a separate list for your top three priorities and another one for the mundane. Once you have your priorities in place everything else re- arranges itself

• Make an “I Did” List- To do lists can be a helpful organizational tool, but when they are pages long they can overwhelm you and cause you to worry.  Instead, make an “I Did” list and write all the things you accomplished that day or that week.  Your accomplishments is an important part of stress management.

• Say No – This is an art, which needs to be learnt. Especially in our society, saying yes and then weaseling out of a commitment is more of a norm than an anomaly. How often have you promised david to go for that movie, promised mom to be home for dinner and promised to take your girlfriend out for dinner the same night? Learning to say no when required will ease your stress if you are pre-disposed to over-committing.

• Be a Kid- There is an inner child that resides inside each one of us.  Joining in your children’s fun can be just the thing you need to remind you to just let loose and enjoy!

•  Indulge - Never mind if you have neither the time nor the resources for a long vacation or the spa. It’s the small indulges that really count. It maybe a luxurious body-wash that smells divine. Those small indulgences make a world of a difference

• Visualization Vacation- While it is unfortunately impossible to take a physical vacation every day, you can take a mental one.  Whether it is looking at photos of you on a wonderful vacation, or viewing pictures online of a place you would like to go, visualize yourself taking a break to help give yourself a daily vacation

• Have a Laugh- Take a few minutes to look up funny videos online.  Laughter and viewing silly things can take you out of that serious, stressed state, and put you in a lighter mood!

•  Take a walk with your loved one - Going for a long walk with your spouse or even your dog at the end of a long day is a great way to de-stress. A nice long walk outside can relax you and let you organize your thoughts. Talking, holding hands or just listening is something to look forward to. Not to mention the benefits of an activity like walking itself. Just being active reduces stress

•  Exercise – Studies have already proved that working out can help alleviate stress .Short bursts of activity is said to have a marvelous impact on reducing inflammation and stress related diseases. Try yoga, dancing, etc

• Meditate- Though it may seem unnatural, taking 5-10 minutes to sit in a quiet space, closing your eyes, and taking some deep breaths can make you feel like a new person.  Clearing your mind for a few minutes every day can help you focus and feel refreshed!

•  Go easy on yourself – You can't achieve anything by worrying too much or finding faults in yourself. It’s better to accept your limits and not get bogged down by the impossible. If you are always judging yourself and beating yourself up about any shortcomings, it may be a good idea to step back and be realistic.

• Bubble Bath- It may seem cliche, but there is something about taking a bubble bath that can make all your stress melt away.  Use soaps with luxurious scents like vanilla, lavender, and jasmine to enhance the experience.

•  Phone a Friend- Take a few minutes to call a close friend just to say hello.  Not only will you brighten her day, it will make you happy to talk to someone outside of your realm of stress.

• Look in a Book- Find a book that you have been wanting to read and make it a point to read one chapter a night.  Immerse yourself in the story and step into the characters shoes for a while!

•  Mirror, Mirror- Take a look at yourself in the mirror and list all the good things in your life.  Stress can take us away from the many positives that surround us on a daily basis.  Bringing your mind back to those things you are proud of or that bring you joy can make certain stressful elements seem trivial and it can put a new perspective on your day!

WHITE BREAD VS WHOLE WHEAT BREAD

 

Buying bread can be a challenge. Today’s bread aisle has so many choices. But not all bread is created equal. The grocery store has many different breads to choose from. One of the healthiest choices is whole grain bread

 

Whole grains have all 3 parts of the grain kernel which includes the bran, endosperm and germ.Whole grains have been shown to lower the risk of heart disease, diabetes and certain cancers. They can also help you maintain a healthy weight. The health benefits of whole grains come from all 3 parts of the grain kernel

As far as calories go, refined white bread and whole wheat bread are very similar, both bread contain approximately 70 Calories per slice, the difference is what kind of calories are you getting

Whole wheat bread gives you many important nutrients,  many processed breads add vitamins to the flour, but it is best to get your nutrient from the grain itself and not artificially through the refining process

Protein concentration varies in whole wheat bread

One slice whole wheat bread contains just less than 5g of protein.

Processed / White bread contains less than two grams of protein per slice

The protein found in whole grain can contribute to the daily recommended amounts without adding saturated fat. The protein in whole wheat bread comes from wheat glutein

Whole wheat bread contains bran, which contributes to its high fibre content

White breads are usually made with enriched white flour, they have undergone a refining process that strips it of  fibre

White bread contains approximately 0.5g of fibre per slice

Whole wheat bread contains 2g of fibre per slice

Fibre is beneficial for many reasons

• Makes you feel satisfied for a long period of time

• Decrease low-density lipo-protein cholesterol

• Contribute to a healthy heart

The carbohydrate in whole wheat bread can actually contribute to weight loss, they are low in glycemic index so they wont increase the blood sugar unlike white/processed bread

Whole wheat bread contains wheat germ. Wheat germ contains many nutrient like vitamin E and folate. These vitamins are important for a healthy heart, vitamin E promotes healthy skin and hair

 

Wheat germ also contains essential omega3 fatty acids. Omega 3’s protect against heart disease by lowering cholesterol and blood pressure, also shown to contribute to brain function

Buying bread at the grocery store can be a challenge especially with the number of options available. To help you make a healthy choice, look for bread made with whole grains. Choose bread with at least 2 grams of fibre per slice and are low in sugar, fat and sodium. Whole wheat and white breads can be part of a healthy diet, but choose whole wheat bread more often. Work on getting used to the taste of whole grains by starting slow – perhaps begin by using half whole grains and half white – and slowly work your way up to 100% whole grains to maximize health benefits.

   

EAT THE POTATOES!

Despite what you may have heard, potatoes represent good nutritional value for your money and merit some space on your plate! Potatoes got a bad reputation due to the popularity of low-carb diets and fad diets 

 

They're high in starchy carbohydrates and low in protein That doesn't mean that potatoes are bad for you, though, because they're still a good source of fiber, potassium and vitamin C, especially if you eat the skin 

New potatoes are fresh, natural and versatile, plus you know the whole family will enjoy them. Let’s face it – they taste far better than flavourless processed white rice or unappealing slippery pasta shapes

Nutritionally speaking, they punch above their weight too. They are a gluten-free coeliac’s dream and a better source of vitamin C, potassium and fibre than either brown rice or pasta

In fact 150g of  potatoes provides about 24mg (out of our RDA of 60mg) of vitamin C, a powerful antioxidant which helps to stabilize or eliminate free radicals, which in turn helps to prevent cellular damage. Potatoes contain antioxidants. The amount and type depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins. Vitamin C is also important for collagen production, and wound healing. Finally, vitamin C assists the absorption of iron and may help support the body’s immune system. Although potatoes don’t have anywhere near the vitamin C levels found in citrus fruits and peppers, they do contribute significantly to our daily vitamin C needs.

They contain as much or more potassium (620 mg) than bananas, spinach, or broccoli (important for a healthy blood pressure). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Interestingly if you want to feel full on less food, 150g of  potatoes contributes over two grams of fibre per day. Dietary fibre is part of the plant material that cannot be digested and absorbed in the bloodstream. It has numerous health benefits, including helping to regulate our blood sugar levels, and increasing satiety which may help with weight loss. In moderation potatoes can be part of a weight loss plan.

And another thing – potatoes is a natural source of resistant starch. This starch is ‘resistant’ to enzymatic digestion in the small intestine. It is fermented instead in the large intestine. So it’s really more like a prebiotic fiber in that it can help stimulate the growth of beneficial bacteria in the colon. Resistant starch may protect colon cells and is linked in many scientific papers to less genetic cell damage (which can lead to cancer)

 It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:

• 45 percent of the daily value for vitamin C
• More potassium (620 mg) than even bananas, spinach, or broccoli;
• 10 percent of the daily value of B6;
• Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc

…and all this for just 110 calories and no fat, sodium or cholesterol.

Potatoes are good for you (and not high in calories) as long as you prepare them in a healthy manner. Boiled and baked potatoes are good for you, French fries and potato chips are not
 

Potatoes fill you up, not out! Potatoes are power on the plate. Rich in starchy carbohydrate, potatoes are a fantastic fuel for our bodies. Unadulterated and unprocessed, they are probably the best source of starchy energy in our diets. In a world where many carbohydrates are so processed that they are devoid of essential nutrients, the potato stands head and shoulders above the rest