Fighting Stress with Healthy Morning Routines

Stress is horrible! That’s something we all know. It can cause acne, hair loss, weight gain, weight loss and a host of other health problems. Put simply, it can make you feel crazy and overwhelmed at EVERYTHING! But, there is a way to combat stress. 
 
Routines and organization is the best way to deal with stress throughout the day. And what better time to start with a routine, then first thing in the morning! Setting the tone for the day starts the minute you open your eyes. If you aren’t careful, stress can rear it’s ugly little face into your sights before you can do anything about it. 
 
So just how do you combat stress first thing in the morning? Well, I’ll tell you! Here are my top tips to get you started in creating your own morning routine to help alleviate stress. 
 

• Stop Hitting Snooze! If you’re one of those people that keep hitting the snooze button in an attempt to get more sleep, you’re probably not going to like what you’re about to read. When you press that snooze button over and over again, you are causing yourself to have less time to prepare for the day. That alone can cause some stress. If you’re like me and need five or six alarms timed to go off 15 minutes apart, try setting them a little earlier than when you actually need to wake up. This will allow you to be able to hit that snooze button (once or twice – not 10!) and still get up on time. Having to rush in the morning is a breeding ground for high stress levels throughout the day. That snooze button is just not worth it. 

• Don’t Constantly Check Your Phone! Constantly checking your phone, whether its social media or emails, can cause those stress levels to heighten. Checking your phone right after waking up overloads your brain causing stress by trying to wake up faster. Try not checking your phone until you’re on your way out or about to leave. It will allow your mind the time it needs to wake up on its own and do it calmly.

• Breathe! We often forget, but good quality breathing is so important. Learning to calm yourself through breathing exercises will help fight away the stress that hits in the form of panic attacks and anxiety attacks or plain old stress. Take in deep breaths while counting to five and then exhale counting to five. Doing this helps to gain control of the situation, which alleviates the feeling of being overwhelmed and stressed by everything going on around you. Doing this in the morning before you even get out of bed is a great way to prepare your mind for all the tasks you need to tackle. 

• Repeat An Affirmation! Saying kind things to yourself about yourself will definitely make you happy and keep those pesky stress levels at bay. And it can be anything that makes you feel positive like I am grateful for my life, I begin my life today, I am kind, I am beautiful, I am in excellent health, I am blessed of God. It really just depends on you and what you need and want to hear. The moment you start to feel like you’re being flooded with too much and become overwhelmed, take a breath and repeat your affirmation. This will help calm you and also help keep you positive and motivated to get through the day. 

• Eat A Good Breakfast! We’ve all been told that Breakfast is the most important meal of the day. But there is science and plenty of studies that can prove it. In fact, A British study taken in 2012 found that people who ate breakfast reported feeling 89% less anxious in challenging situations later that day, and were able to deal with dilemmas 7% faster than on days they skipped their A.M. meal ("12 Morning Tricks To Set Yourself Up For A Much Less Stressful Day"). So, make sure you not only eat breakfast, but that you eat a HEALTHY breakfast. Doing this will increase your brain function and reaction and allow you to focus more on the tasks you need to tackle each day.

• Make A List for Productivity! Early in the morning, try to focus on all your high-concentration tasks. This includes things like writing reports, seeing patients, managing finances or anything else that might require more focus and/or creativity. The best way to put those things in order of how much concentration they require is to make a list. After you complete one of the tasks, cross it off. Doing this will alleviate the feeling of being overwhelmed and flooded with tasks throughout your day. 

 
So, there you have it.  If you are fighting stress each day or even every once in a while, you can decrease the amount of stress you feel just by sticking to a good healthy and quality morning routine.  What does your morning routine look like? 

Shaved Cauliflower Salad

Shaved Cauliflower Salad

• One head cauliflower, shaved (about 3 cups)
• 1 cup chopped or sliced brussel sprouts
• 5 green onions, sliced thin
• ¼ cup pecans or sliced almonds, toasted
• 1/4 cup dried cranberries (optional)
• 1 1/2 TBSP olive oil
• Juice of 1 lemon
• Pinch of Himalayan Pink sea salt 

• Pinch of black pepper, freshly ground

Directions:
Place prepared cauliflower, brussel sprouts, green onions, pecans, and cranberries (optional) in a large bowl. Toss gently. In a separate small bowl or dressing bottle, whisk together lemon juice and olive oil. Add the dressing to the salad and toss to combine. 

Allergies, Food Intolerances & Sensitivities

Eating foods that you are allergic or sensitive to creates inflammation in the intestinal lining. When the intestinal wall is damaged and undigested food or toxins are leaked into the bloodstream, an allergic immune response occurs throughout the body.

The allergic immune response in the body affects the digestive system, thus creating a vicious cycle of further potential problems, including food allergies or intolerances, environmental allergies, asthma, hives, eczema, and psoriasis.

Common symptoms of food intolerance:

• Congestion (sinus/chest)
• Headaches
• Joint aches
• Digestive issues
• Weight gain
• Constipation
• Diarrhea
• Poor sleep
• Blood sugar imbalances
• Skin rashes
• Lethargy
• Mood imbalance (depression/anxiety)
• Insomnia

In order to heal the gut, it is important to eliminate the foods that you are allergic and sensitive to, but with a mixed diet, since it is often difficult to know which foods are the culprits. An elimination diet is a helpful diagnostic tool if you know which foods are wreaking havoc on your body that is causing the allergic immune response.

Remember, inflammation starts in the gut and is driven by the immune system. Always look for the root cause of the issue.

Nourishing Your Gut

The gateway to your health is your gut. The digestive tract starts in the mouth and ends at the anus. Many people suffer from digestive upset somewhere along the tract, whether it's acid reflux, indigestion, constipation, diarrhea, or stomach cramps.

Your healthy gut is important because it:

• promotes immunity
• prevents gastrointestinal infections
• reduces inflammation
• regulates body weight
• synthesizes nutrients such as vitamin K, B12 and short-chain fatty acids
• protects the integrity of your gut lining

Ninety-five percent of serotonin is manufactured in your digestive system. Where there is imbalances in your gut, you may experience the following:

• IBS
• GERD
• Celiac disease
• Food sensitivities
• Food allergies
• Colitis or ulcerative colitis
• Some cancers
• Inability to lose weight
• Heart disease
• Neurological disorders like anxiety and depression
• Skin problems

Why does the gut get out of balance and toxicity creep in?

• Diet high in sugar
• Diet high in processed foods
• Diet low in minerals
• Toxicity in the foods you eat
• Years of taking antibiotics and birth control
• Eating foods that inflame the body

By strengthening your gut, adding good bacteria, denying and eliminating the problem foods, and supporting the immune system, you can reduce inflammation and the symptoms associated with it.

American Heart Month

It’s hard to miss all the heart-themed gifts and goodies that are popping up everywhere. As a health coach, I no longer see the symbol only as representing Valentine’s Day; I see it as an important reminder to take care of our health and wellness. That’s because February is American Heart Month, with a mission to increase awareness and actions that prevent and reduce heart disease. It’s a rapidly growing health issue; according to the American Heart Association and the Centers for Disease Control (CDC), cardiovascular disease is the leading cause of death in the U.S., claiming more lives each year than all forms of cancer and respiratory disease combined. Today, more than 90 million American adults are living with some form of heart disease.

However, I am inspired by the clients I work with who are taking steps to improve their health, nutrition and weight. Even small changes in your daily fitness and food choices can minimize your risk of heart issues. And because you may be more tempted to eat sweets this month, I’ve included my favorite “good, better best” tips for kicking your sugar cravings, since consuming too much added sugar can significantly increase our risk of cardiovascular disease, according to a study published in JAMA: Internal Medicine. I’ve also included two delicious heart-healthy recipes for you to enjoy and share!

Wishing you a happy, healthy and full heart this month,

Be Sweet to Yourself: Use “Good, Better and Best” Food Choices! A heart healthy diet is low in refined sugar and sweeteners, low in sodium, low in trans fats, and high in “good, better and best” choices, including nutrient-dense vegetables, nuts, seeds, healthy fats, and whole grains.

Let’s start with sugar (since you will be seeing “the big red heart” a LOT this month!) The latest research continues to show that sugar causes inflammation; suppresses the immune system; is a leading contributor to obesity and adult-onset diabetes; and increases our risk of cardiovascular disease. Sodium is another heart concern; consuming too much salt can increase our risk of high blood pressure and heart disease.

Ready to fight back? I recommend, whenever possible, flavoring foods with “good, better and best” alternatives to sugar and salt. Try a few of these food flavoring tweaks in your own meals!

• When recipes call for sugar, try chopped dates, raw honey, coconut sugar, or maple syrup.
• Instead of salt, try chopped onions, garlic, Braggs liquid aminos, kelp granules, and nutritional yeast.
• Ditch the salt shaker for “better” choices, including herbs and spices. There are dozens to select -- from Italian flavorings such as rosemary, thyme and basil; ground spices such as cayenne and chili powder; or simple additions that pack a lot of flavor, such as cumin and lemon pepper.
• Multiply the benefits of choosing spices over salt by using natural anti-inflammatories such as fresh ginger or ground turmeric.
• To flavor fish, vegetables and salads, try citrus -- lemon, lime and orange are great complements to fresh foods. Use a tablespoon or two of citrus juice, or for a more intense flavor, try a teaspoon of finely grated citrus zest.
• Replace soda, sport drinks and energy drinks with flavored water. Use citrus juice or try muddled blueberries, raspberries, pineapple, or watermelon! You’ll have a sweet and healthy alternative.
• Other heart healthy tips for your daily diet include adding more fiber to your diet with whole grains, fruits and leafy greens; and including healthy fats in each meal, such as nuts, flax and chia seeds, olive oil, and avocado.

If that’s not what you’re currently doing, all of those changes might sound a little overwhelming. I encourage you to make one little change at a time if that’s more doable for you. Small steps lead to big changes. If you need support making healthy changes, I’m here to help you make “good, better and best” alternatives! One conversation could change your life! Let’s talk! www.chefcarolyn.com

This Month's Healthy Recipes

Herb Hummus
Ingredients:
• 1 can Garbanzo Beans
• 1 TBSP sesame seeds, ground
• 1/3 cup Tahini
• 3 TBSP chopped garlic
• Juice of one lemon (or more for consistency)
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 tsp ground red pepper or cayenne pepper (optional – this makes the hummus spicier)
• Sea salt and pepper to taste

Directions:
Puree all ingredients in food until smooth and creamy. Serve with a rainbow of fresh veggies: carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.

A Fan Favorite: Coconut-Walnut Chocolate Truffles
Ingredients:
• 2 cups organic pitted Medjool dates – soaked in warm water for 2- 3 hours
• 2- 3 TBSP raw cacao powder, additional for coating
• 1/4 cup cacao nibs
• ¼ cup goji berries
• 1 TBSP coconut oil
• 1 TBSP natural (no sugar) coconut flakes
• 2 TBSP chopped raw walnuts (soak for 1 to 3 hours)
• 1 tsp vanilla extract
• Sea salt to taste

Directions:
Soak pitted dates in warm water for 2 - 3 hours, until soft. Blend all ingredients in a high-speed blender or food processor until you have a very smooth, uniform consistency. Use your spatula to scrape the dough down until it's well combined as you blend. Scoop out mixture one teaspoon at a time, roll into small balls and place on parchment-lined baking sheet. Mixture will be very sticky; wet or lightly coat hands with coconut oil to make it easier to manage. Roll balls into additional cacao powder. Place truffles in the refrigerator for at least one hour to firm.

Nutritional Tip: Eat Red Foods

Fresh Beets

A fresh beet every day is your lymph’s best friend.

All red-staining foods tend to be great lymph-movers. Berries, cherries, pomegranate, beets, and cranberries were all traditionally used as dyes and as natural lymph moving and detoxifying agents.

Beets in particular also have one other very important property that make them the top food on my list right now. They thin the bile. Bile is responsible for about 80% of the immune response in the gut, it regulates the stool, digests good fat and gets rid of bad fat. Beets also scrub the villi of the gut, which is where the digestive lymph originates. Beets make a great food for your lymph.

Make sure you eat your red foods for optimal lymph function!
~Dr. Mark Hyman

Go Beyond Salad...Eat Root Vegetables

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Root vegetables like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.
Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

·       Beets contain an abundance of antioxidants and are highly detoxifying.

·       Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.

·       Celeriac, also known as celery root, is rich in fiber and has a respectable amount of antioxidants.

·       Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.

·       Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.

·       Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.

·       Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.

·       Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

Ingredients:

·       1 sweet potato

·       2 parsnips

·       2 carrots

·       2 turnips or 1 large rutabaga

·       1 daikon radish (or substitute/add in other favorites, like squash)

·       extra virgin olive oil

·       salt and pepper

·       herbs: rosemary, thyme, or sage (fresh if possible)

Directions:

·       Preheat oven to 375 degrees Fahrenheit.

·       Wash and dice all vegetables into bite-sized cubes.

·       Place in a large baking dish with sides.

·       Drizzle with olive oil; mix well to coat each vegetable lightly with oil. Sprinkle with salt, pepper, and herbs.

·       Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.