Last night at Dr. Lara’s office we had a great time. The group was large, yet felt intimate. People openly shared what their downfalls are as they embark upon the journey of healthier living. Over and over the obstacle of stress came up, it was a hot button for sure.
Dr. Lara explained that stress helps in the creation of a hormone called cortisol, which lowers the body’s levels of serotonin (a “feel good” hormone). Lower levels of serotonin triggers a craving for carbohydrates. We discussed ways to cope with stress, diet changes (lean proteins over simple carbohydrates) and practical tips on avoiding eating when stressed.
Here are six tips I can offer you:
- Take action! Exercise releases chemicals into the brain that will counteract the effects of stress. 10 – 15 minutes of exercise will distract the mind and allow you to change your focus. I keep hand weights in my kitchen. If tempted to snack, I do 10 minutes of repetitions in order to earn that snack. Nine times out of ten, I don’t want the snack anymore and I begin to collect my thoughts.
- Eat consciously. Place the utensil down between bites and chew. Savor the flavor and textures of your food. When you pay attention the taste and smell of your food, meals are more satisfying and temptation is reduced.
- Chew sugarless gum. If you grab a piece of sugarless gum, you are less likely to put other foods into your mouth.
- Schedule your eating. By keeping a set schedule of meals and snacks, you create a new routine. This will keep hunger at bay and train your mind to remain on target. Forget skipping meals, that only leads to disaster as the night wears on.
- Create a journal of your emotions. Feeling stressed, feeling blue? Write it out. Studies have shown that writing about your feelings helps lead to resolutions and solutions to those same issues.
- Practice relaxation techniques. taking a long hot bath or trading a massage with a loved one feels a whole lot better than any junk food tastes!
We experienced some relaxation techniques last night. I worked with the group to focus on each muscle group and send it comfort and relaxation. They gave themselves permission to enjoy the moment, feeling safe and serene. Next they were asked to think of a special person, perhaps a child, or another whom they would treat with total respect and love. They were told to feel that emotion for the other, than transfer that to themselves. Knowing they deserve the same love and respect. Reminding them that they love their body, for that is where they live; they would start treating that body with the same love and respect they would treat a loved one with. Finally, we took a journey to a special event, seeing all the foods available. It was easy and natural to choose healthy foods, because of the respect they were now experiencing.
At the end of the night, the room was quiet and filled with a gentle sense of calm and caring. Caring for each other, caring for ourselves. It was a blessing to experience that moment.
So true…wish I could be more disciplined so I could practice some of your great tips.
Happy holidays..
Dorothy from grammology
I’ve been trying to keep it on the down-low so far but I wanted to let you know that I’m on day four of no cigarettes. I still have a LOT of work ahead of me but I’m happy with my start. Anyway, for obvious reasons I thought of you … happy holidays and all the best from the Canucklehead family!
@ Canucklehead,
That is the best Christmas gift in the world! I am so happy and proud of you. If you need help, you know I am there for you.
Nice Post. Thanks for sharing.
I wish My wife was as understanding about leaving exercise equipment out. I would get shot if I tried that with my weights.
Merry Christmas
Beamer
Can I apply this to Stress smoking? I don’t get stressed often but when I get really stressed I get this craving for a cigarette. Of course, I usually have a drag and hate the taste of it so I put it out immediately but it doesn’t change the fact that I have the craving when I’m stressed… ya know?
Thank goodness I don’t get stressed too often anymore 🙂
Thanks Debbie – I do know it. All the best from me and mine to you and yours. All the best in 2009!
Hope and peace for this holiday season and for a fantastic 2009!
peace,
mike
livelife365
Happy Holidays!
I’m sorry to have been absent a lot recently – preparations for Christmas and family have been my excuse – but I do want to wish you a wonderful time for Christmas!
Merry Christmas!! Hope Santa treats you real good tonight and you find many joys in this holiday! 🙂
Think I may need some after I get though all the food that’s being fixed around here. 😉
Excellent timing on the post. Merry Christmas, lovely Debbie. I hope your holiday is filled with love and joy of your family and friends. 🙂
I am happy to say that I did not ate much.
Happy New Year Deb!
This year was really fantastic because I met you.
I should of listened to #6, I ate so much the last week.
On an unrelated note, are you no longer on Entrecard? I never see your image come up any more. Hope you are doing well and having a Happy Holiday season.
@ Beamer,
Have your wife give me a call, we’ll convince her your health is more important!
@ fragilereggie
we’ve chatted
@Mike,
same to you my friend in health!
@A.
Blessings to you my wonderful comrade across the pond! We shall meet up, maybe this year?
@ Beamer,
You are in a fix with your wife’s fabulous cooking aren’t you?
@Grandy,
Thank you and I wish you so much good health and luck in the coming year.
@ Allure,
My year was blessed by meeting you as well.
@Alan,
don’t should on yourself, just remember for the next time.
@ Henson Ray,
Yes, I left entrecard. I have been lurking your site though, waiting for the t shirt results@