Physical Wellness – Page 20

Beat stress eating today!

When you’re stressed, your first reaction may be to reach for a pint of ice cream or a bag of potato chips. While indulging in comfort foods feels good in the moment, it doesn’t do much to tackle stress. And foods high in sugar and carbohydrates can become an unhealthy crutch, making you feel worse in the long-run.

That doesn’t mean you should avoid food altogether when you’re stressed. Food is a natural reward that keeps your brain and body going. You can snack when you’re stressed—you just have to pick the right foods.

What gives some foods their stress-busting powers? Pick healthy comfort foods high in these nutrients:

Vitamin C: In blood pressure patients, eating vitamin C on a regular basis was linked with lower blood pressure. What to eat: Reach for fruits packed with vitamin C like oranges and berries. Add some lemon to your water for an extra dose of the stress-fighting nutrient.
Vitamin B-6: Vitamin B-6 can lift you mood, reduce stress, and protect the immune and nervous systems. What to eat: Avocados are a great source of this vitamin. As a bonus, they’re also rich in potassium, which supports lower blood pressure.
Omega-3 fatty acids: Omega-3 fatty acids can help prevent stress-related conditions, like depression and anxiety, from developing. What to eat: If you’re feeling stressed, make it a sushi night. Load up on fatty fish like salmon and tuna.
Tryptophan: While tryptophan is known for its sleepy effects, the amino acid helps release serotonin. Serotonin helps you regulate moods, and when you don’t have enough, you’re at a greater risk of developing depression. What to eat: Turkey is packed with tryptophan, but if it’s not your favorite, try a handful of pumpkin seeds or a glass of milk.

You don’t have to completely swear off sweets when you’re stressed—dark chocolate may do the trick. The treat was shown to increase blood flow among heart disease patients.

Article from the StayWell Company, LLC

How To Build a Healthy Trail Mix

Total Time: 5 minutes
Yield: 4-5 cups

Ingredients

For the customizable version:

1 1/2 cups raw nuts i.e. almonds, pecans, cashews, peanuts etc..
1 cup raw seeds i.e. sunflower seeds, pumpkin seeds etc…
1 cup unsweetened, unsulphured dried fruit
Fun stuff (amounts vary) i.e. 1/2 cup chopped dark chocolate, 1 cup popped popcorn, 1 cup pretzels etc..
Spice i.e. 1/4 tsp sea salt, 1/2 tsp cinnamon, pinch of nutmeg (optional)

My Go-To Trail Mix Recipe:

3/4 cup raw pecans (I toast mine in the oven for 10 mins at 350 degrees F)
3/4 cup raw cashews (I toast mine in the oven for 10 mins at 350 degrees F)
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup unsweetened, unsulfured cherries
1/2 cup unsweetened, unsulfured raisins
1/2 cup chopped 82% dark chocolate
1/4 tsp sea salt
1/2 tsp cinnamon
pinch of nutmeg

Instructions

Combine all ingredients in a large bowl and mix well.
Store in a ziploc bag or mason jar.
Will keep for up to 1 month.

Source: https://www.thehealthymaven.com/2015/08/how-to-build-a-healthy-trail-mix.html

Try out a Humidifier

Do you wake up to a scratchy throat and dry, tight sinuses? It may mean your home is too dry. Fortunately, there may be a solution—place a humidifier at your bedside. There are many stylish, personal-sized humidifiers on the market. A side benefit: The gentle “white noise” the units give off can help lull you into slumber.

Be sure to use your humidifier correctly. Follow the instructions that come with it, and keep these guidelines in mind:

Use distilled water or demineralize tap water with cartridges, cassettes, or filters.
Change the water in portable units daily.
Clean a portable unit every third day. Follow the manufacturer’s directions for cleaning console and furnace-mounted humidifiers.
Avoid exceeding 50 percent humidity. Room air that’s too moist encourages the growth of molds and dust mites, which can trigger allergies and asthma. To measure humidity, use your humidifier’s humidistat. Another sign of high humidity is when water condenses on windows, walls, or pictures.
If surrounding areas become damp or wet, turn the humidifier down.

Today, consider getting a humidifier to help you get a more comfortable night’s sleep.

Article from the StayWell Company, LLC

Reach the Core of Fitness

You probably don’t think much about your home’s foundation. Wall colors, window treatments, landscaping, and other more superficial details get more frequent attention.

The same is true of your body. If you exercise to build strength, you probably focus on your arms and legs and ignore the muscular foundation of all movement: the core.

Many people think of the core strictly in terms of abdominal muscles, specifically the ones that form a “six pack.” But there is so much more to the core. Your core includes muscles in the back, stomach and pelvis, all of which support your spine and transfer power throughout your body.

Here are a couple of exercises you can do at home to work on your core strength. Try them today!

Curl-Ups: Lie on your back, knees bent and feet flat on the floor. With hands lightly touching behind your head, elbows pointing to either side, slowly raise your shoulders and upper back off the floor to the count of two. Your mid-back should remain in contact with the floor. It’s not a full sit-up. Pause and then lower your shoulders back down to the count of two. Exhale as you rise up and inhale as you lower down. Repeat 10 times or until you cannot maintain proper form. Make sure you don’t pull your head with your hands. Keep your chin pointed toward the ceiling.

Bird-Dog: Begin on your hands and knees on a comfortable surface such as an exercise mat or carpet. Without flexing your back, lift your right hand and left knee off the floor at the same time. Your hand should be extended out in front of you and your foot should be straight back behind you until arm and leg are parallel to the floor. Bring your knee and hand back down. Now lift your left hand and right knee. Repeat 10 times.

Your core muscles do much of their essential work without you even being aware of them. But give them a little attention in the form of these exercises and you’ll experience the benefits of keeping your body’s foundation strong.

Article from the StayWell Company, LLC

Flip Around Your Mattress Today for Better Sleep Tonight

Most manufacturers recommend flipping and rotating your mattress every so often in order for it to last its full life expectancy, but you’re not alone if you tend to skip this chore. Tonight is the night. If you want to sleep better, don’t put it off any longer. You deserve to rest on a mattress that’s comfortable and supportive.

Newer mattresses only have one “sleeping side,” so there’s no need to flip them over. But rotating your mattress on a regular schedule is just as important. You should rotate your mattress every three months. And don’t forget your box spring. It should be rotated, not flipped, every six months. You may just find that new spot on the mattress is just what you needed for a better night’s sleep.

Article from the StayWell Company, LLC

Avoid Late-Night Eating

Tossing and turning while everyone else is asleep? Maybe that late-night meal is to blame. Heavy foods too close to bedtime can leave you restless in bed. What’s more, eating large meals late at night may also lead to packing on unwanted pounds. If you find yourself hungry before bedtime tonight, don’t reach for that leftover pizza. Instead, have a light snack. For instance, try yogurt, carrots with hummus, a banana, or a handful of almonds. Avoid indulging in greasy and spicy foods.

Still not convinced? Eating too much before you hit the hay can also lead to acid reflux and indigestion. For a more satisfying slumber, think twice the next time you consider having that “fourth meal,” and opt for a small amount of lighter fare instead!

Article from the StayWell Company, LLC