In the Zone - 2012 April
In This Issue
This day and age we are always on the go and having many more things to accomplish each day. Many times we don't take time for ourselves and just keep going. We are almost like the energizer bunny, but at some point our health can become affected. It is important to take the time to figure out everything that you have on your plate. Being overly committed can cause great deals of stress, which is the emotional and physical way that each of us responds to pressure. Each of us responds differently to stress and some might not even notice they are being affected. It is important to be able to identify stress early on and how to control our stress levels.
Do any of these scenarios sound familiar?
Both you and your spouse work full time jobs, have 4 kids, both sets of parents are divorced without having remarried, two of the four parents are very sick and depend on you and your spouse.
The company you are employed by has very high expectations and is very competitive causing you to work extremely long days including the weekends.
You are a single parent with 4 kids, with full custody, while working a full time job. Finding time to run errands is extremely difficult and you always feel like you do not have one minute to yourself.
You are employed by a company that you love, but your salary is low and will not be increasing any time soon. You are single, live on your own and are trying to pay your college debt off as well as rent and bills.
These are all situations that can increase stress levels, which can definitely affect you and your health. You might have another situation that has not been listed above, but I'm sure you get the picture.
Before we get into how to manage stress and control it. Let's review some physical and mental effects of stress. Physical symptoms include things like upset stomachs, sweating hands, having to urinate frequently, cotton mouth, and headaches just to list a few. Mental symptoms can include anything from having difficulty sleeping, lack of concentration, feeling exhausted all of the time, and increased irritability levels. As mentioned prior, everyone is affected different but these are just a few examples to give you the idea of how we can be affected by stress.
Learning more about the following topics will help you manage stress levels, in the future
Your mind and body - Today we all have the ability to respond to stressful situations immediately preparing the body for "fight" or "flight". When your body is under abrupt stress, your body gives you a burst of endurance and strength, as your body pumps out stress hormones, your heart increases in speed, blood flowing to your brain and muscles surges, digestion comes to a halt and your breath increases. If you are under this type of stress often, it can cause harm to your physical health.
Effects on health - Interesting enough, studies have showed two-thirds of all physicians' visits are stress related. Effects of stress can include making an asthma attack worse, diminish sexual desire or inability to achieve an orgasm, causing constant fatigue, digestive issues, chronic back pain, increase frequency of sickness and these are just a few. Pay attention to your body and take note, if you are under a lot of stress as these might be a sign that you are experiencing greater levels of stress than normal.
Stress management - A popular method of managing stress is the TARP method, which teaches useful ways that we can used at any time to control stress and the response.
T stands for Tune In – You want to take the time and it only takes a few minutes to notice the early signs of stress.
A stands for Analyze – Take a moment to figure out what was the initial cause of the stress.
R stands for Respond – Deal with the cause and the effects of the stress.
P stands for Prevent – Figure out habits that can help you reduce stress.
Taking the time to learn your body and being aware of the signs can help you catch a stressful situation early on instead of being stressed out and allowing for it to harm your health.
Italian Chicken and Broccoli Stir-fry
- 4 Ounces Chicken Breast, Boneless & Skinless
- 1/2 Cup Broccoli
- 1/2 Cup Snow Peas
- 3 Tablespoons Italian Dressing
- 1/2 Tablespoon Olive Oil
- Place a medium skillet over medium-high heat.
- Coat skillet with olive oil and warm.
- Add chicken breast and stir frequently until chicken pieces are almost cooked.
- Add broccoli, snow peas and Italian dressing.
- Cook until chicken is done and veggies are slightly soft.
Serve and Enjoy!
After two children and not working out for years, I was the heaviest I have ever been in my entire life and knew it was time for a change. Dance and Cheer use to be a huge part of my life and I was searching for a workout platform that was as exciting and would keep me as interested the way...
Q: I am wondering how many protein shakes you recommend a day. At the moment I'm drinking one a day 30 minutes after I work out. Is that enough? Look forward to your response!
We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body.
However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week. With this being said I have noticed that many people tend to end up consuming 3 or more protein shakes on a daily basis and replacing their meals in order to lose weight; this is not ok! I never ever ever want you to replace healthy well balanced meals with shakes.
Rule of thumb...don't consume more than 2 protein shakes a day...please make sure you are eating 3 well balanced meals and 1 -2 snacks a day. Review your BMR on our calculator in order to determine what your caloric intake should be and plan your meals and snacks accordingly.
To be on the safe side, check with your doctor before adding large amounts of protein to your diet and please don't hesitate to ask me any other questions.
Love the pain!