Weight Loss Day 56

---

Day 56

 

We’ve talked about stress over the 10 week challenge, and naturally we all have different levels of stress at different stages of our lives. There are some basic food choices you can look to include into your mental meal planner if you’re currently in a bit of a stressful rut. Every little bit helps; so finding foods that help not harm your stress levels is a good place to start.

 

1. Porridge: A breakfast of hot oats will provide you with sustained energy to last you through the morning. Porridge has a very low glycaemic index (GI), so it doesn't cause your blood sugar to ‘spike', or cause your belly to rumble when it's time for elevenses. Porridge is also the cereal highest in protein, which also enhances the satiating (filling up) effect of the grain.

 

2. Turkey: Just because your boss is giving you hell, don't fall prey to the pizza and chips diet. It may be easy, but your body needs nutritious, low-fat protein, not fatty junk. Have a turkey sandwich for lunch, or a supper based around the traditional Christmas bird. As well as being great for protein, it also provides tryptophan, which could have mood boosting effects.   

 

3. Oranges: When you're under pressure, your vitamin C levels get depleted, leaving you vulnerable to illness. Top up with C-rich foods – they don't come much tastier and more convenient than oranges. Kiwi fruit and strawberries are good, too.

 

4. Bananas: Bananas are excellent sources of the mineral potassium, which you need to maintain the fluid balance in your body, and keep your blood pressure under control.

 

5. Wholemeal bread: A stressed body needs more fuel. Starchy carbohydrates are what you need, but make sure they're the slow-release carbs like wholemeal bread. Yes, sugar is carbohydrate too, but don't even think about going there.

 

6. White fish: Being deficient in B vitamins can worsen your stress response. Vitamin B3 appears to be particularly important, and a deficiency can lead to mood swings. Vitamin B3 is also needed to make serotonin – a ‘feel-good' neurotransmitter found in the brain – and melatonin, a hormone, which helps us to sleep. White fish such as haddock and cod are good sources of B vitamins.

 

7. Water not alcohol: Dehydration leads to headaches, fuzzy-headedness, slowed reaction time, irritability, lethargy and tiredness. Water is what you need, not booze, however tempted you are to hit the bottle. Alcohol just plays havoc with your blood sugar levels, and dehydrates you all the more.

 

8. Almonds: A deficiency in magnesium is associated with feeling low and having a poor response to stress – all the more reason to get plenty of magnesium-rich foods like almonds – eat a handful with some raisins as a snack. You can also get magnesium from lean meat, green vegetables and sunflower seeds.

 

9. Prunes: Stress damps down your immune system, making you all the more likely to go down with every cold and bug doing the rounds. You need antioxidants, and they don't come much better than prunes - the wrinkly fellas have the highest ORAC number (the measure of antioxidant activity) of any food. Don't fancy prunes? Don't worry - blueberries are nearly as good.

 

10. Tea: Tea is good for your stress levels, and not just because taking a break for a cuppa relieves the pressure. British scientists have discovered that drinking tea reduces the levels of the stress hormone cortisol - of course the British discovered that ;-)

 

Adding relaxation to rest can also really help managing your overall stress.

Muscle relaxation takes a bit longer to learn than just simply doing deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program. 

Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine we’ve included a step through audio track on the app.

Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body.

Forehead: Wrinkle your forehead and arch your eyebrows. Hold; then relax.
Eyes: Close your eyes tightly. Hold; then relax.
Nose: Wrinkle your nose and flare your nostrils. Hold; then relax.
Tongue: Push your tongue firmly against the roof of your mouth. Hold; then relax.
Face: Grimace. Hold; then relax.
Jaws: Clench your jaws tightly. Hold; then relax.
Neck: Tense your neck by pulling your chin down to your chest. Hold; then relax.
Back: Arch your back. Hold; then relax.
Chest: Breathe in as deeply as you can. Hold; then relax.
Stomach: Tense your stomach muscles. Hold; then relax.
Buttocks and thighs: Tense your buttocks and thigh muscles. Hold; then relax.
Arms: Tense your biceps. Hold; then relax.
Forearms and hands: Tense your arms and clench your fists. Hold; then relax.
Calves: Press your feet down. Hold; then relax.
Ankles and feet: Pull your toes up. Hold; then relax.

The entire routine should take 12 to 15 minutes. Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks.