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| Photo by Jennifer Pallion. |
It's week two of my health class! (Aside: I love saying I am going to health class, because it makes me feel like a teenager in an American TV show.)
Last week I shared the things I learned and my main takeaways regarding stress management. This week we talked about nutrition. (There was also a little bit of wrap up about stress, so it's all mixed in here.)
I should admit that I have always hated the idea of having to take nutrition seriously. I know, guys, I know. I KNOW, nutrition freaking matters. Healthy eating is the most important thing for being a healthy person. I just really don't want it to be so I defiantly choose to not care.
Here are my notes:
We have to notice when our bodies are displaying stress and ask ourselves what is really stressing us out? Generally we will get to an insecurity or other emotional issue, although sometimes it is just a circumstance. Then we have to figure out if we can change it, or if we need to just let it go.
Nutrition is pretty much 80% of healthiness. (FINE.)
The secret sauce is to be active and eat well.
Protein pacing is a thing where you eat protein-rich meals and snacks throughout the day to keep your blood sugar even and feel full and happy.
Dietary fat doesn't make you fat. (I already knew that one!)
Caffeine increases cortisol and can stay in your system for 8 hours.
50% of your meal should always be veggies and eat veggies all the time (with protein and healthy fat so you feel satisfied).
Pay attention to your body when you eat and stop when you feel satisfied. Not full.
Questions to get at the heart of things:
How do I want to feel? How do I actually feel right now? What do I need to do to change that feeling?
Why am I eating? (Stress? To be social? Because I'm lonely? Am I really thirsty?)
Takeaways and homework:
Don't try to change everything all at once, because that is just frustrating. Pick one or two things to change and try them for a week or two.
Ideas on things to change: drink 2 cups of water first thing in the morning; eat a protein-rich breakfast every day; before eating, pause and ask yourself why you are eating and identify what the real issue is; eat smaller portions of nutrient-rich food throughout the day; limit caffeine or alcohol intake.
I am committing to avoiding caffeine after 2pm.
I am feeling resistant to everything else right now (I already have eggs for breakfast every day and drink water first thing in the morning, although I could probably drink more. What I need to do is ask myself why I am eating before I eat and do something about the junk food I eat at work, and I feel rebellious against that.)
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