Health PinUp, Issue 2, Vol. 3: Summer Surprises, August 2009

Melt Away Stress, Feel Better, Weigh Less

Pressure is everywhere you turn these days. It can cause your body to become stressed, go into "fight-or-flight" mode, and produce too much of the stress hormone cortisol. It is important to maintain healthy levels of this hormone by learning how to relax. Some simple techniques to try right now...Breathe: Sit or lie down, close your eyes, breathe in through your nose and out through your mouth; feel the contraction of your abdominals and pelvic floor. Repeat 4x. Go with the flow: Attend a power flow yoga class, embrace mind meditation, sign-up for a personal pilates session, or simply "don't sweat the small stuff". Get moving: Run or walk to burn cortisol and release endorphins that reduce stress and anxiety. Keep it quiet: Skip the news (tv or papers); turn off your phone. Get it off of your chest: Talk about what is bothering you with a friend, family and/or health coach. Have a massage: Physical touch generates the "bonding" chemical oxytocin. Eat right: Lower cortisol and adrenaline, elevate seratonin, ward off fatigue, decrease blood pressure, and strenghten immunity by eating the right foods. Get 7.5 hrs of sleep each night. Otherwise you are at risk of stress and weight gain. Laugh, love, and make up your own fairytale ending!!

Meal of the Month: Prep Once, Eat Multiple Times

Enjoy a great meal that will leave you feeling calm and relaxed. Grilled, boneless, skinless, organic , chicken; whole grains; and root vegetables. The amino acid L-Tryptophan in the chicken releases serotonin. Whole grains are also a supplier of this feel good brain chemical. Add some grounding carrots for an abundance of antioxidants and vitamins.

Step 1:Marinate organic chicken in ziplocs
Step 2: Grill and serve with a whole grain and root vegetable of your choice
Step 3: Refrigerate the leftover chicken and grains
Step 4: Use throughout the week: soups, wraps, sandwiches, salads

Get Outdoors/Get Active

Continue on your journey to relaxation by embracing nature and solitude. Take a walk, run or hike in a nearby park or at a beach. Try to listen to the birds or crashing waves instead of your ipod. Be alone with your thoughts. Keep it active, keep it outside, and feel the difference!