WIAW #29 Why Some Good Habits Can Be Bad

Too much of a good thing can definitely be bad.  Although it sounds like crazy talk, too much creamy and delicious peanut butter is grounds for an upset stomach and possibly worse. Same goes for exercise; an excessive amount can be and is detrimental to your body.

Some how, some way, we can find a special balance for healthy living, but how? Well, for me, it's a work in progress.  Having just been told to lay off the gluten and dairy has added an extra hurdle in my race to find a balance.  Not a big hurdle, mind you, since my diet consists mostly of fruits, veggies, legumes, nuts, fish, and lean meats. But it's an obstacle nonetheless.

Greek yogurt is the hardest thing to omit.  I could polish off a 32oz. container of Plain, Non-fat CHO in one sitting! Share? Unheard of! I've cut out organic skim milk and only use unsweetened almond milk and sometimes soy.  As for the Greek yogurt, my consumption is greatly reduced, but I still have some every so often.

This used to be a work week's worth supply....
*insert sad face*

My biggest issue now is the constant stomach/digestive issues I've been having. I thought it's all related to my gluten and/or dairy intolerance, but I still get pretty bad.  Sorry, Kelley, and anyone else around me!

Anxiety can be a major culprit of upset stomach issues and I think this is part of my problem too. I let work and life issues worry me way too much.  Why is that?  We have this life to live and I need to learn to just enjoy each moment without worrying about the past or future.  If you have any tips that don't include drugs or alcohol, please share.

Along with changing parts of my diet, I am trying to find a balance with exercise.  I feel I must workout everyday and the routine I'm following doesn't seem enough.  I find myself adding extra stuff before or after and constantly searching for more ways to get my heart going.  This, of course, compounds the stress and anxiety; one more thing for me to work on.

So, my habits that I thought were good in the past, have contributed to my gluten intolerance, me feeling burnt out physically and mentally, and having crazy digestive issues! How "good" is that?

What I ultimately want is to be able to have TIME to do everything.  I want to enjoy peaceful time with my wife, Kelley, just watching a movie and visiting with our families.  All while not being so concerned about what food to have or take along or how I will be able to fit in a workout.

Progress is being made, I think, and it seems to be a day to day thing I will deal with.  To the others out there, how do you tackle these issues in your life? Don't get me wrong, I'm not just some unhappy guy drudging through life, I do enjoy life and spending time with Kelley and others, but I need to MORE.

Good and bad habits aside, I think it's time for a little something we all know and enjoy....What I Ate Wednesday! Thank you, Jenn, for creating and hosting these awesome WIAW events! I've still been lacking in the picture taking department, so I'll post some new and some recycled photos.

Breakfast

Egg white omelette with bell peppers and goat cheese; Navitas Naturals Cocao powder infused coffee

Lunch

Green cabbage and spinach stir-fry with egg whites; green tea with stevia; Chocolate overnight oat crisps

Dinner

Cucumber and red pepper salad with sliced smoked turkey deli meat; Coconut protein granola; my own version of STUFT Mama's Coconut Cookie Dough Crumble. I made mine creamier and added more protein powder, peanut flour, pumpkin puree, unsweetened almond milk, and cottage cheese. So basically, it's not a crumble and the only thing similar is some coconut flour. But it inspired me!

So, things aren't so bad when you have good, healthy food and the comfort of a loving wife and family.  Luckily, I have all of those, so everything will be fine here.

How do you cope in times of stress and anxiety?

Any tips on relieving gastrointestinal distress?

Don't forget to enter my giveaway for Navitas Naturals Cacao and Lucuma Powder; it ends this Friday, 9/21!!

Happy WIAW, Have a Great Week!

How to Fight Stress with Food

It's back to school time. Well, not for me, I'm finished with college and have my wonderful accounting job.......with a huge passion for healthy food and an active lifestyle.  What am I doing?  Anyway, back to school season is stressful for students, teachers, parents, and anyone who has to drive through a school zone on their way to or from work.



The new Stress Balls....not meant for squeezing!!

 Stress sucks and food is good; healthy food that is!  I refuse to take a pill or some other form of medicine unless I really "have" to.  Otherwise, I feel food can provide relief to most of my ailments.  I've seen a lot of you fellow bloggers posting about your back to school woes and excitement, and I can still remember the mixed emotions.  I even feel as if I'm a student heading back to college around this time each year.  Maybe it will never fully wear off.



Potent Anti-stress combo - Roasted Brussels, Garlic, and Mushrooms

 I have posted on several healthy foods that provide relief from stress and many other mental and physical issues.  In essence of keeping today's post short and not stressing over a lengthy, pretty post, check out the following links for great ways to reduce stress and enjoy delicious food at the same time.

5 Anti-Stress Foods

Benefits of Bananas

Feel Nice With Ginger's Spice

Go Greek (A Greek yogurt post)
Parents, reduce your stress and have a banana while taking the little ones to school. Teachers, sip on spicy ginger tea throughout the school day to keep your stress at bay.  Students, fuel up with plain Greek yogurt (Chobani is my fav) with honey, peanut butter, and banana mixed in. School zone drivers (which would include all three I just mentioned), do all of these tips because driving to work is already a bummer!



Peanut Butter, Chia Jam, and Chobani Greek yogurt on homemade protein bread. Problems? What problems?

 Hope this helps get everyone started into the new school year with a great big SMILE!

Q: How do you relieve the daily stress in your life? I follow most of the info in my posts and have several types of anti-stress food every day.  Bananas just rock, and they are stellar when you add peanut butter! Instant happiness!

Friday Five: Relaaaaaax....with these Anti-stress Foods

Food is a common go-to item when we are stressed. A problem for most of us is the type of food we choose usually provides little to no nutritional value since they are most likely processed and packaged products. Pick a day to spend an hour or two putting healthier options together so they are ready when you need them.

There are many healthy foods than provide essential vitamins, minerals, and nutrients to help ease tension at work, on the road, at home, or anywhere. Since it is Friday, most of us should have lower stress levels, but gather one or all of the following foods to prepare for the dreaded Monday and keep away from unhealthy alternatives.

 

Nuts

A shortage of selenium is associated with increased anxiety, depression, and fatigue. Nuts like Almonds and Brazil nuts contain selenium, and we don’t need a lot of it to ease stress. Most nuts are also a good source of other minerals like magnesium and zinc, along with vitamins B2 and E. A daily dose (just a handful) of mixed nuts a day will be enough to keep you from going…errr….nuts. Other foods with selenium (but not as much as nuts) are Shitake mushrooms, tuna, salmon, and other fatty (the healthy kind) fish.

Spinach and Broccoli

Magnesium and potassium help to keep our nerves and muscles relaxed. A deficiency in these minerals can lead to muscle tension, cramps, irritability, and fatigue. Spinach and broccoli happen to be a powerhouse for both minerals, and are also an excellent source of vitamin A, C, E, iron and folate. Just one cup of fresh spinach or broccoli a day will go a long way at keeping stress in check. Opt for organic when possible as these veggies are among the highest in pesticides. Other foods high in magnesium include halibut, pumpkin seeds, and peppermint Alternative sources of potassium include avocado, banana, kale, Brussels sprouts, cabbage, winter squash, eggplant, and tomatoes. Herbs like basil, lemon balm, and chamomile also provide a healthy dose of stress-fighting minerals; sprinkle on top of most meals and wash anxiety away with flavor!

Low-fat or Skim Milk

Is it surprising that milk has a calming effect? Milk works because it contains the protein amino acid tryptophan, which is converted to serotonin. This neurotransmitter not only helps you to relax, but also makes you sleep more soundly. Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. A bowl of whole-grain cereal with low-fat or skim is a great way to start or end your stressful day. To note, tryptophan occurs naturally in nearly all foods that contain protein; including most nuts, seeds, legumes, fish, and meat.

Oats

Complex carbohydrates enhance the absorption of tryptophan, which is used to manufacture serotonin; basically nature’s Prozac. Oats provide high quality starches that won’t flood your blood with sugars which might cause an insulin spike. They are also a good source of soluble fiber which helps to lower cholesterol in your blood. To get the soothing effect from oats, eat them together with a protein like nuts, seeds, milk, yogurt, or cottage cheese. Try making the Overnight Oats I posted about in the past; baked as a portable snack, or right out of the container are both tasty options. Popular alternatives are whole, unrefined grains and legumes you can choose to help quell stress levels.

Reduced Fat Cottage Cheese or Plain YogurtReduced fat cottage cheese is high in protein and calcium, and low in fat and sugar. Plain yogurt has a higher sugar content, but it is naturally occurring, and equally satisfying. Mix one of these with fruit high in vitamin C like blueberries, strawberries, or oranges since vitamin C plays a vital role in fighting free radicals that get released when you're stressed. Beware of non-fat cottage cheese and there are many added gums, starches, and other fillers to maintain an ideal consistency. I found that the Daisy and Nancy's brands are the only available varieties with just skim milk, cream, and salt as ingredients in my area. As with most protein containing foods, cottage cheese is also a great source of the essential amino acid tryptophan.

I just noticed 3 of my 5 choices include a bowl and a spoon.  If you can't tell, if I have a bowl/cup and spoon in hand, chances are my stress levels are low!

Do you already include these foods in your diet but you’re still stressed? There are several foods that can contribute to raising stress levels and should be consumed moderately or not at all.  These include caffeinated beverages, trans fatty acids, sugar, and alcohol. Caffeine is known to cause anxiety and raise stress hormone levels; trans fats compromise the immune system; which causes more stress on the body and increases your risk for heart disease; sugar can spike blood sugar levels, which robs your adrenal glands of their ability to control stress hormones and protect the body against stress; excessive alcohol consumption is also harmful to the adrenal glands. Just keep these products limited in your daily life and you should be safe.

Most people are able to find one of the five things I listed as something they enjoy eating. Try incorporating these in your diet and see if you are able to better manage your stress levels. A point to keep in mind is that these foods are meant to help reduce stress in your life, diet alone will not solve everything, but it’s a great step in the right direction.

What do you plan on using/eating to battle stress in your life?