read about everYthing fitness, nutrition and lifestyle
Eat Your Stress Goodbye - Stress-Reducing Diet
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.
We know that breakfast foods have been marketed for years of a glass of orange juice and a muffin, or croissant, or god forbid a donut. However, does that directly transfer into a positive performance? NO. NO. NO. Okay maybe.. But still no. what these high sugar breakfasts do is give you a ton of energy for an hour, and then force you to slump just a few hours into your workday, right around the time you go get your second cup of coffee.
When we’re trying to perform at our highest level in the workplace, we need to ensure we are physically satisfied. Meaning, we need to fuel our brains and energy levels to reflect the upcoming day.
The alternative, start your day off with a meal that is balanced in all three macronutrients. Protein, carbohydrates, and fats. A moderate amount of each. Protein will keep you satiated for longer. Carbs will fuel your brain. Fats will help regulate your body’s hormone production.
So what is the ideal breakfast?
One that you will make consistently and enjoy.
Yeah, I hate that answer too, but its the truth.
I’ve been having roughly the same breakfast for years now and its working well for me.
Protein:2 eggs + ½ cup egg whites
Carbohydrates: ½ cup oats + 1 banana + maple syrup ;)
Fats: ⅓ Avocado
There are many options, plug and play one that you will do.
If you don’t have time to make breakfast, try preparing things the night before, it’s not that you don’t have time, you just haven’t come up with a system, yet.
Picture a highway traffic jam, a large backup, tons of brake lights, thousands of people doing the same thing, BUT they are all trying to get to a different place. This is exactly what a commercial gym looks like to me. Tons and tons of people going in without direction, trying to get to a specific place, but they don’t have a map. They just know they want to be there, and they think they have to fight this traffic, read the road signs, panic behind the wheel, and in general; not enjoy the experience.
But what if we had a way to not only give you a map but also provide you with an express pass. All you have to do is tell us your goal destination and we will get you there. Think about all the stress that would be gone from that drive, you wouldn’t need to worry about a map, or read the signs, or be STUCK, you would have a CLEAR path. That’s exactly what having a remote coach is.
You tell us where you are now, where you want to be, and we design the map and drive the car for you, all you have to do is show up.
I hear it time and time again, people don’t go to the gym because they don’t know what to do, or they are stuck doing the same thing, or they're not losing weight because they don't understand the science behind it. With hiring a coach, you will not only be given the map, but you will also have all the guesswork removed for you. It’s just up to you to do it, AND if you struggle with that also, we help you want to do it.
What we want to do is get you to your goal as fast as we can while doing it safely. Why? Because we love results as much, if not more than you do. We want to see change, we want you to be healthy, we want you to be happy. We want you to reach your destination and then learn how to write your own map. We also want you to love yourself.
1-on-1 Coaching offers many benefits, accountability to the process is one of them. When someone you know and trust is watching over you, wanting you to stay on track as much as you want to, it makes a big difference. Even the best coaches in the world have coaches. They seek out that source of accountability because they see the importance of it. The idea that at anytime you can talk to someone about a stress related issue, rather than diving headfirst into a bag of Doritos can make a huge difference. We perform better when we’re being supported.
With Remote Coaching, not only is there ongoing support, there is also the scheduled check-ins. When you know that you’ll be contacted by your coach twice a week whether you like it or not, it can help keep you on track. We support and encourage you to follow through with the commitments you set out to do. We want you to achieve the goals you have set out to achieve.
Another benefit of 1-on-1 coaching is the experience with people brought by the coach. As coaches we work closely with diverse groups of people, making it likely that the road block you find yourself facing is one we have seen before - either ourselves or in other people we have worked with. With this, you are able to learn from the mistakes, and lessons taken away from others, and then apply them to your life. This style of coaching allows for us to be proactive in dealing with obstacles you may not have considered yourself.
Within coaching and accountability, the amount of care and effort your coach puts into the program and you is greatly beneficial, one aspect of that care is communication. Strong communication with coach and client will allow that client to perceive challenges as either bumps in the road, or total roadblocks to success. Perspective shows us that what feels big in the moment, might not feel the same way three years down the line.
When you have someone watching, supporting, holding you to the standards you set for yourself, and talking to you, you are able to stay on your path to your goal together. Together there is a far higher likelihood you will stick to your plan and achieve your goals.
You know, I think our parents were on to something when they came up with a “bed time”. Having a consistent wake and sleep time is key for promoting steady energy levels throughout the day. Our circadian rhythm plays a huge role in regulating our wake and sleep cycles, and that rhythm plays largely off of light exposure. Meaning the more light coming in, the more awake you feel, the less light coming in, the more drowsy you feel. Less light in the night time means a decrease in production of awake hormones, and and increase of Melatonin- the sleeping hormone.
Setting up your sleep schedule starts the moment you wake up. With the body producing the awake hormones when exposed to sunlight, it is important to first thing in the morning, get up and out of bed and into the sunlight. Yes the winter is coming to a close, which makes this the perfect time to get some Vit D in the morning. This will be a bright start to your day and really set you up well for later in the evening when you’re looking for a good night's sleep. The reason being you are now producing the right hormones at the right time. Your body wants sunlight during the day, and not during the night.
Sunlight isn’t the only key to getting out of bed, when you first wake up it’s important that you get up and get going. The more time you spend trying to fall back asleep, the more you are fighting your sleep cycles. For Example,ever take a 45-60 minute nap just to be woken up part way through? You wake up feeling worse then when you went to sleep. This is because you are interrupting your sleep cycle. So get up, get some sunlight, kiss a baby, go be awesome.
So what you can do to promote this good balance of hormones is maintain the same (or close to) sleep schedule every day. That means starting to unwind around the same time every day, reducing your exposure to light, both sun and artificial (blue light from TVs). The reason for this is that the more our eyes, and skin are exposed to light, the more awake we will feel. So to combat this, DON’T LOOK DIRECTLY INTO THE SUN. Okay, just kidding. But seriously, limit your exposure to TV and cell phones before bed, and do it at the same time every day. This will get your body to start producing melatonin just in time for bed, as you will not be stimulated by all the light.
Having the same unwinding routine before bed is key. There are many contributing factors here, such as having your room being a space for sleep and nothing else. But what we’re focused on today, and for the next two weeks is for you to go to bed and wake up at the same time each day. After those two weeks, I guarantee you your energy levels will have improved. This is a small tip that having a coach to help you implement and stay accountable to will be of great help.
With it being the holiday season, I think it's fitting to offer some guidance on how to handle both what you do physically, and how you handle it mentally. Physically, we know we will eat more, that's what we do over the holidays, we’ll go over how to best handle the days leading up, and the morning up, in order to maximize your body's insulin production. As well as what we can do afterward to help our selves flush out, and get back into a routine. Lastly, we will talk about how sometimes these over indulgences come with negative emotions, and how to best handle those. These are simple tools, that you can implement, I encourage you to do some self-diagnoses as to what strategy might benefit you the most.
Take advantage of insulin sensitivity
We can influence the way our body processes the nutrients coming into our body by doing what we can to control insulin sensitivity. Basically, insulin puts nutrients into cells, it is an anabolic hormone, and is very specialized labor, meaning it builds. Insulin can be influenced by exercise; if you exercise the days leading up to, and the day of your Thanksgiving meal, your body is more likely to store the excess energy into muscle cells, rather than fat cells.
Drink water, a lot of water, give your body some nutrients and restore your gut
The days after, especially the first day, it is key to get and stay very hydrated. Your salt intake was more than likely a little high the past couple days, the best way to flush that out is, water, a lot of water. Find a one-liter bottle of water, and for every 50lbs of your body weight, put one elastic band around the bottle, every time you finish a bottle, remove one elastic band. Do this until there are no more bands. Your aim is to have your urine almost clear by noon.
Guilt is a toxic emotion, your two days of pie didn’t ruin your lifestyle, it's part of your lifestyle
One thing that needs to be clear is that the guilt that surrounds eating “too much” during the holidays, is one of the worst parts of the process. Guilt is toxic, it affects your body in a negative way as you ruminate on the matter. The key for me was realizing that, like everything is part of the process, sure, maybe I didn’t need the second piece of pie… but damn it was good. And on that, I jumped right back on the boat the next opportunity I had, which is my next meal. So try to remember that, the next opportunity you have to change your trajectory back on course is the very next meal you have, try your best to get back into a routine. If you’ve been following me for a while now, you know that is a matter of making it a priority and staying disciplined to that priority.
If you still feel lost in all this, reach out to a coach, or request to be added to our Facebook group. We have a ton of other members who have been through exactly what you are right now!
Online Personal training is exactly that, it is you having all the benefits of personal training, including, one on one support, accountability, knowledge, feedback, care and supervision; all done remotely. This means that your coach will have day to day open communication with you, and continue to ensure you are on the right trajectory to your goals. This nuanced approach to training seems unfamiliar to most. However, seeing the outstanding results the people I coach have put forth, I am certain anyone can develop great habits, and a healthy lifestyle from this training.
This is the program to lose fat, gain muscle, improve your exercise knowledge or your understanding of training. Be vocal with your coach as to how you can optimize the protocol to you.
One of the benefits of online personal training is that, through communication with your coach, they will develop a program in line with your LIFESTYLE, EQUIPMENT, ABILITY AND TIME AVAILABILITY. Where else can you receive that must customization for a program?
There is a multitude of ways to be coached remotely, one of the best, is video feedback. now, don't freak out, we are not asking you to film every single rep you do, however, there are key movements and times you will be asked to break out the smartphone and send a video to your coach to ensure you're moving safely and correctly.
Another key player in remote coaching is that habit tracking, all done within the app, your coach will see all the foods you've been tracking, how you've been sleeping, how recovered youre feeling. This will help your coach understand your biofeedback, and thus giving them a better idea of how to optimize your exercise protocol.
The floor is always open for online personal training, you will have constant support from your coach, as well as the community that surrounds you. If you’d like to get started, check out our website, https://www.canadianlifestylecoaching.com/online-personal-training.html
1-on-1 coaching offers many benefits, accountability to the process is one of them.
When someone you know and trust is watching over you, wanting you to stay on track as much as you want to, it makes a big difference. Even the best coaches in the world have coaches. They seek out that source of accountability because they see the importance of it. The idea that at any time you can talk to someone about a stress-related issue, rather than diving headfirst into a bag of Doritos can make a huge difference. We all perform better when we’re being supported.
With 1-on-1 coaching not only is there ongoing support, but there are also the scheduled check-ins. When you know that you’ll be contacted by your coach twice a week whether you like it or not, it can help keep you on track. We support and encourage you to follow through with the commitments you set out to do. We want you to achieve the goals you have set out to achieve.
Another benefit of 1-on-1 coaching is the experience with people brought by the coach. As coaches we work closely with diverse groups of people, making it likely that the roadblock you find yourself facing is one we have seen before - either ourselves or in other people we have worked with. With this, you are able to learn from the mistakes, and lessons taken away from others, and then apply them to your life. This style of coaching allows us to be proactive in dealing with obstacles you may not have considered yourself.
Within coaching and accountability, the amount of care and effort your coach puts into the program and you is greatly beneficial, one aspect of that care is communication. Strong communication with coach and client will allow the client to perceive challenges as either bumps in the road or total roadblocks to success. Perspective shows us that what feels big at the moment, might not feel the same way three years down the line.
When you have someone watching, supporting, holding you to the standards you set for yourself and talking to you, you are able to stay on your path to your goal together. Together there is a far higher likelihood you will stick to your plan and achieve your goals.