Chill Out Challenge: Week 2 (stress reduction through exercise)

Dear Chill Out Challenge Participant:

Welcome to Week 2 of the Chill Out Challenge. This week’s post will focus on ‘stress reduction through exercise’.



How does exercise reduce stress?

• Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.


• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.


• It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.


• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

How to get started...

Every successful exercise program begins with a few simple steps:

• Consult with your doctor. Always be sure to clear your level of activity with him or her!
• Walk before you run. Start slow and work your way up
• Do what you love.
• Pick a time and stick to it.

Motivation to keep moving!
Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals.
• Find a friend.
• Change up your routine.
• Exercise = less stress

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

This info and more available at: http://mayoclinic.com/health/exercise-and-stress/SR00036

*Smooches&Hugs*

Chill Out Challenge: Week 1 (Stress-free cooking)

Dear Chill Out Challenge Participant,

Welcome to Week 1 of the Chill Out Challenge. This week’s post will focus on ‘stress free cooking’.

Stress-free cooking is an excellent way to promote healthy eating habits. Cooking nutritious food can be easy; just plan your menus ahead and cook for the week. This way, you can have control over your portion sizes, sodium, sugar, and fat intake. Cooking healthy can be a pleasant experience and will prevent the need for last minute substituting of fast food.

Here are several tidbits for Stress-Free Cooking:

• Set up your kitchen for speed - keep your kitchen organized with items in the same place to prevent wasting time searching for items.
• Buy prepped food - ‘halfway home made’ can be just as good! Try incorporating items such as shredded cheese, chicken strips and cut veggies from the salad bar into your recipes
• Read the Recipe – Read the entire recipe BEFORE you cook! This can cut down on time (and stress!) if two parts of the meal can be cooked at the same time. This is an important and stress reducing habit to get into!
• Use your grill any time of year! - grilling doesn’t have to be used only during summer season. Plus, it is helpful in lowering fat intake and doesn’t require messy clean up!

And some quick tips for reducing clean up:

• Take a few minutes to chop extra nuts, breadcrumbs, or vegetables, and freeze them in small amounts for future use.
• Measure dry ingredients before wet ones so you can reuse measuring cups.
• Seal crackers or cookies in a heavy-duty, zip-top plastic bag, and crush them with a rolling pin if crumbs are needed for coatings or crusts.
• Marinate food in a heavy-duty, zip-top plastic bag; then throw away the bag when you’re finished.

This info and more available at: www.allfavoriterecipe.com/RecipeDetailHelpfulTips.aspx

*Smooches&Hugs*