Feeling stressed?… The Summer Holidays have arrived and the kids have finished school. No matter where you put your feet the kids are right there. They are zipping around like the Duracell Bunny from morning until night.
The holidays are coming up too and you are already stressed out!
Jumping on the couches, in and out the backdoor, under foot during dinner time and falling into a crying heap when it is time to take a nap!
Does this scenario sound familiar?
I remember doing the same when I was young.
“Where did all that energy go in us?” I asked Michelle yesterday. And her answer was probably right (it usually is): “Children don’t have a care in the world to stress them out.”
Stress seems to rule our lives these days…
We have jobs, financial obligations, high fuel prices, grocery bills going through the roof, responsibilities, and a million more woes to worry about every second of every day!
And THAT can wear you out more than running a marathon!
It can also make you gain weight, as well.
I added some frequently asked questions below that can help clear up some myths, misconceptions and hopefully feeling less stressed!
Go Make it a GREAT Week!
Q: How can I lose weight faster?
A: Sleep more!
Recent research showed that individuals who went from 8 hours of sleep to 4 hours of sleep over a 6-day period, were in a full blown pre-diabetic state!
In addition to that, they ate 30% more food during their waking hours.
In short, it reduces your ability to lose weight to almost zero!
Sleep research is a booming area and fascinating because we consider the lack of sleep as a badge of honour. In reality, it is one of the worst things that we can do for our health, weight loss and energy levels.
No wonder you feel stressed.
How many hours sleep are you getting a night?
Q: How much water should I drink?
A: Common wisdom recommends adults drink 2.1-2.6 litres (8-10 cups) daily, but most experts agree it’s not possible to specify a quantity that is suitable for everyone.
Find out more here – https://www.nrv.gov.au/nutrients/water
How much water you need depends on how rapidly you are losing it from your body, and this is influenced by many factors including your health status, climate, how active you are, your age and what food and beverages you consume.
In normal environmental conditions, the turnover of water (via breathing, sweating, bowel and urine movements) in most adults is approximately 4% of total body weight.
This is equivalent to 2.5 — 3 litres a day in a 70kg adult.
The food we consume contributes approximately 20 per cent (about 700-800 ml) of total water intake.
So if you drink 2 litres of water each day, along with your normal diet, you typically replace the lost fluid.
However, if you exercise, you want to up that amount to 2 ½ – 3 litres on the days you exercise.
This is relatively easy to do if you include water with each meal.
The most important time to consume water is first thing in the morning. Your body is in a fasted state and all of the toxins have built up. So, by drinking water, it flushes everything out. I like to aim for about 250ml to 500ml when I first wake up.
Dehydration is the number one cause of fatigue, so next time you are tired, grab a glass of water instead of food or an energy drink.
Remember, there is no substitute for water.
Q: What’s the best thing to eat on the run?
A: This is such a great question. Without proper planning, you’ll end up making unhealthy choices and sabotaging your diet.
Here are some choices:
- Almonds or walnuts (best source of omega 3’s)
- Veggies with hummus or salsa
- Unsweetened and lightly salted popcorn
- Hard boiled egg
- Meal replacement bar (make sure it’s a low sugar one!!!)
What I like to do is place snacks in the areas where I spend the most time.
So, if you are travelling, place pre-packaged snacks in your bag or briefcase. If you spend a lot of time in your car, put some healthy food there.
Same things goes for your desk at work, etc.
Take one day a week and stock up on these snacks to support your success.
Q: What if I try to eat better but keep going back to my old habits?
A: Self-sabotage is one of the hardest things to overcome when on the quest for a healthy lifestyle which results in, yes you’ve guessed it… you being stressed :-(.
Making good eating choices and exercising sounds so simple, but when life gets in the way, taking care of yourself is often the first thing to go.
Sometimes, it is just a matter of planning and that can help you stick to a plan.
However, if you’re eating because of anxiety or stress or fear, you need to find the root of that pattern. What need are you trying to fulfill with food? If you don’t find something else to fulfill that need, you will continue to turn to food.
Really take a look at yourself and be patient. Don’t judge. Over time new patterns will be created and you can enjoy a healthy, energised YOU!