Tips to Help You Tame Stress

The Mayo Clinic website states “Stress can affect your body, your thoughts and feelings, and your behavior.” Being able to identify common stress symptoms can help you recognize tension in your body, and use techniques that can tame stress.

Some common stress symptoms are nail biting, headaches, anxiety, teeth grinding, pacing, fatigue, depression, panic attacks, and sleep problems. For more see the American Psychological Association (APA) report on stress symptoms in the body.

Unresolved stress can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity, and diabetes.

This post offers stress management tips, and shows you ways to incorporate them into daily self-care. 

Tips to Help You Tame Stress

1. Develop and maintain meditative and relaxation practices including deep breathing exercises and mindfulness. Build in rest breaks into your daily routines.

A review published in 2023 in the journal Scientific Reports found slow-paced breathing has all sorts of whole-body stress- and anxiety- reducing benefits.

2. Set realistic goals for yourself by breaking down large tasks into smaller, manageable steps to avoid feeling overwhelmed. Don't overload yourself with tasks, and prioritize what's important.

Meditate on what you value most by asking yourself- What are my core values and what aspects of my life do I want to improve, change, maintain, or enhance? 

 

3. Sustain a healthy diet by eating nourishing food. A balanced diet rich in fruits, vegetables, and lean protein feeds mind, body, and spirit well.

 

Remember to limit processed and/or junk foods, meals on the run, caffeine, and alcohol. Read Tips to Help Us Gently Detox Our Lives for more ideas.

4. Be active. Almost any form of physical activity can act as a stress reliever. Try yoga, tai chi, tennis, pickle ball, walking, hiking, jogging, swimming, dancing, or any activity you enjoy that gets you moving.

Physical activities help reduce risk of chronic diseases, improve mental well-being, and enhance physical function, contributing to a longer and healthier life. 

5. Be honest about your stressors and ask for support from others. Seek encouragement from your health care providers, family, friends, colleagues, support groups, religious organizations, and/or a therapist.

Note: This post is intended for entertainment and educational purposes only, and not to be taken as medical or mental health advice. Speak to a health care provider if that is what you seek. 

 

Train yourself to limit time spent worrying about other peoples' problems or opinions. Release negative feedback, by recognizing the thoughts, feelings, behaviors, and attitudes of anyone outside yourself is beyond your control.

 

Self-care is an inside job. When you make self-care a priority, many things you allowed to stress you will fall by the wayside. Read "Tips to Help You Use Cool Spring and Summer Colors to Relax" for colorful ideas to help you kick-back.

6. Find a comfortable balance between work and play, and you'll feel more centered and at ease. When you make a plan to complete a project at work or plan to get together with friends and follow through, you are engaging fully in the richness of life.

Aim to create personal relationships that are mutually nurturing, and see if having reciprocal friendships contributes to a more serene life. 

7. Reduce exposure to screens, especially before bed, to promote relaxation and better sleep. Aim for 7-9 hours of quality sleep per night to support overall well-being. 

Choose activities such as reading a physical book, taking a warm bath, or listening to calming music an hour or more before bedtime. Maintain a tech-free bedroom, one that's cool, dark, and quiet. Set a consistent sleep schedule, and you're well on the way to blissful sleep.

8. Reserve time during the day to unwind. Listen to an inspirational talk or engage in a sensory activity like savoring a favorite food or scent. Look at artwork, read, and/or enjoy something beautiful. 

Engage in pleasant pastimes such as playing a musical instrument or baking bread. Participating in fun activities can stimulate the release of dopamine, calm the nervous system, promote a sense of well-being, and foster mindfulness.

 

9. Spend time in nature as it offers numerous benefits for both physical and mental well-being.

Taking in the sky, sea, trees, flowers, birds and bees, mountains, and other natural wonders soothes the soul, reduces stress, improves focus, and increases positive emotions, making nature walks a healing activity for overall health.

10. Make it a point to confront stress head-on rather than use avoidance coping strategies. All that does is delay finding a better way of coping. 

Observe which stress reduction methods work for you. Do you engage in physical exercise, immerse yourself in nature, socialize, and participate in hobbies, crafts, and activities that relieve tension?  🦋

Please comment below. Do you have a good handle on stress reduction techniques or need some work in this area? Please share below.

Are there some healthy stress reduction techniques not mentioned in this post that help you? Please share that below.

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Quick and Easy Dinner Prep Ideas We're Sure to Love

 

Most of us prefer to keep dinner meal planning simple and healthy, especially on busy days. This post offers tips and ideas to streamline our efforts so we can prepare a wholesome meal and still have time and energy to enjoy our evening.

Hopefully this post will help all level cooks, and each can take away something to make dinner prep more of a delight.

Quick and Easy Dinner Prep Ideas We're Sure to Love

1. Save time, and use frozen fruits and veggies when produce is called for in a recipe, and fresh is of poor quality or too expensive. Frozen foods have the same benefits as fresh, plus — some frozen products actually are more nutrient-dense. 

One example is a pack of frozen, unseasoned mixed veggies. These veggies are picked when they are at the peak of freshness and flash frozen (and therefore contain more nutrients than imported fresh but wilted produce). 

Imported items found in most markets may be several weeks old and have had to travel for miles and miles to get to our food outlet.

2. Update tried and true recipes to make them healthier and more user friendly. Replace part or all of the animal protein with vegan items. One important benefit of doing this is plant-based foods including lentils, tempeh, and beans are high protein, yet do not contain cholesterol as animal sourced products do. 

Read "Higher Ratio of Plant Protein to Animal Protein May Improve Heart Health" for details. Plant-based proteins have been shown to be more eco-friendly than animal sources, usually are less expensive, and have numerous health benefits. For more read  "Is Plant-based Protein for You? Here's What You Need to Know."

3. Learn which fresh fruits and vegetables are in-season and local. In-season produce is flavorful, eco-friendly, and nutritious. In-season fruits and veggies don't have to be processed or preserved. 

Note: This post is intended for entertainment and educational purposes only, and not provided as nutritional or health advice. Speak to a health professional if that is what you are seeking.

Peak season produce comes from farm to table, so it retains more of its flavor and nutrition. It also costs less than crops that are imported. For more read "Benefits of Eating In-Season Fruit and Veggies." 

4. Set the intention to vary meal plans by using a few new in-season fruits or veggies or new recipes each month. This is an easy way to get food that's on sale, and try out unfamiliar ingredients that are available when we actually do our shopping. 

Colorful fruit and veggies feed our senses and satisfy our appetites as well. Please see "Frugal Food Shopping Tips to Improve Health on a Budget" for additional ideas. 

5. Make a double batch of food (soups, stews, and casseroles are great for this) and heat and eat leftovers for other meals during the week or freeze. Eat the bounty from our home garden and let it star as an ingredient in a quick and easy meal.

eat foods on hand before purchasing more

Switch up a dish by seasoning it with a new herb, spice, or condiment like Dijon mustard. If you prefer, top with tomato sauce to give the recipe a new twist. Want additional food seasoning ideas? Read "Savvy Food Tips to Reduce Salt Intake."

6. Make one pot, sheet pan, salad bowl, or power bowl dinners whenever possible. Less to clean up and more time to do fun things.

Keep it simple by finding recipes that have 8 or less ingredients or dishes that allow for ingredient substitutions. Use those products you have in your pantry and refrigerator, and reduce food shopping errands, curtail food waste, and save money too.

7. Don't schedule phone calls or do business stuff during dinner time. Practice eating mindfully and notice how rich mealtimes can become. For tips and ideas about this topic read "Key Reasons to Eat Mindfully with Tips to Succeed."

Devote meal time to savoring a meal with your family by getting everyone into the act. Get help with food prep, serving, or clean-up, and spend quality time to re-connect. 

Here are links to recipes  that are delicious, simple to make, and healthy.

"Tofu Tips to Make it Taste Amazing" from yours truly includes food prep ideas and simple, yummy tofu recipes for Tofu Scramble and Marinated Tofu in a Veggie Stir-Fry on a Bed of Brown Rice. 

"Sweet Potato Black Bean Burgers" is a recipe created by Alex at the New Baguette. These vegan burgers have a Tex-Mex vibe and are so flavorful.

Sweet Potato Black Bean Burgers Photo Credit Alex at the New Baguette

See "Romesco Soup with Smashed Chickpeas" from the Minimalist Baker website for an easy soup recipe that covers many good nutrition bases.

Romesco Soup with Smashed Chickpeas, Photo Credit Minimalist Baker

"Mediterranean Pasta Bake with Mushrooms and Eggplant" a recipe from Laura Marzen, RD, LD appears on the Forks Over Knives website. See how easily it comes together- one, two, three. 

Recipe from Laura Marzen RD, LD and photo from Forks Over Knives Website

"Broccoli Pesto Quinoa Salad," is an easy to prepare one dish dinner salad from Love and Lemons. It's fresh and filling, and features blanched broccolini, lemony pesto, crispy chickpeas, crunchy veggies, and avocado.

Broccolini Pesto Quinoa Salad, Photo Credit Love and Lemons

Please let me know if you make any of these dishes and whether it nourished and satisfied you.

What foods do you cook to keep meals quick and easy and do you think they are healthy as well?

Please comment in the section below. Check out the creative recipe developers who shared their recipes here today, and leave a  comment at their websites as well.

Just remember not to put links in your comment, as I will not be able to publish it that way. Thanks for understanding.

Please visit Colors 4 Health often and ...

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Tips to Help Us Gently Detox Our Lives This Spring

 

Spring is an opportune time to embark on a gentle, all-inclusive cleanse to refresh our emotional, physical, mental, and spiritual

well-being.

Why Not Set the Intention to:

Release toxins from mind, body, and spirit

Increase energy and vitality

Relax nervous system and calm the mind

Reset one's natural state of balance

Make choices that promote optimal health and well-being

Spring clean our eating plans as well as our bodies, minds, homes, offices, closets, and spirits. 

With some research and planning, self-discipline, and a little elbow grease we can add more whole food choices to our meal plans and set aside adequate time for additional self-care. 

Then as we dust, scrub, and organize our living space, even tiny steps along the way help us feel more self-empowered.

Be mindful to shop for and/or grow foods that refresh, heal, and enhance wellness and make us glad to be alive. 

For best results, eat more fruits and vegetables and less animal products, sugary foods, fried foods, and highly processed foods. 

Feature salads and dishes that include cleansing ingredients including celery, parsley, beets, avocados, spinach, garlic, onions, cucumbers, broccoli, berries, and dark leafy greens that are in-season and local. 

Look for the freshest produce, the kind that's brightly colored, organic (not sprayed with toxic chemicals or comes from seeds that are genetically modified), and hasn't spent days or weeks coming to us from distant lands. 

Fresh fruit and vegetables are powerful foods that improve our outlook as well as satisfy hunger. Read additional tips to help us discover wholesome foods that elevate mood . 

Reserve time each week to look inward. Deep breathing, tai chi, or other meditative arts calm our minds, soothe our nervous systems, and reduces information overload that builds up and contributes to our stress. 

Develop and maintain a meditation practice, as it helps reduce negative thoughts, detox our being, and improves energy over time. 

Unplug from electronic devices, email, phone, and other distractions for a set period of time each day. 

This is a direct, uncomplicated way to improve mental and physical well-being, focus attention on our priorities, reduce stress, and allow for better sleep and relationships.

Look at less TV and use that time for relaxing activities like walking or hobbies. Time spent with loved ones, engaging in physical or social activities, and in learning new things, does much to enliven living.

Fit movement and exercise into each day. Reap benefits of physical activity including improved cardiovascular health, better flexibility, weight management, enhanced mood and cognitive function, and reduce the risk of chronic diseases. 

For ideas read Benefits of Walking Every Day and Phenomenal Reasons Yoga Enhances Health.

Create healthy outlets for emotional expression. Use journaling, art, yoga, dance, or music to help us get stuck feelings (energy) out.

Be proactive and participate in leisure activities that restore balance or shift our focus to something positive and calming. 

Remember there is no one-size-fits-all detox method. We need only try ones that appeal to us.

Aim for 7-8 hours of quality sleep per night to support our body's natural detoxification process. For motivation we can read this article from WebMD, How Much Sleep Do I Need?

Get a dose of sunlight (Vitamin-D), exercise, and fresh air in the morning hours, as this combo stimulates feel good hormones, lifts our mood, and gives us more energy throughout the day. 

Stay hydrated. Water helps flush out toxins, supports the body's natural detoxification processes, and aids in maintaining proper organ function, especially the kidneys and liver.

Check-in with our body, mind, and spirit at some point during the day (I like to take a few minutes at the end of the day to do this) to review the day's learnings, insights, and areas where we still need work. 

Use this check-point to note our progress, and discover how we are  responding to the changes we're making. Then we can adjust our approach accordingly.

When we are trying out new behaviors, struggling to overcome something, or working on improving self-care routines, treating ourselves with self-compassion is essential. 

Self-compassion means being kind and understanding, especially when we face challenges or setbacks, rather than being critical or judgmental.

Make it a point to acknowledge the positives

in our lives by writing out a daily gratitude  list and counting our blessings often. 

Note: The information in this blog post is shared

for entertainment and educational purposes only.It is not intended as medical advice. If you seekmedical attention, consult with your health careprovider.

Have you thought about doing a spring detox

this year?

Which of the tips resonate with you?

Please comment below. Feel free to mentionpractices that help you detox.

Please don't put links in your comments.  I will not be able to publish them that way.

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