Let’s Keep it Positive

Reality is what is lost on social media.

We emphasize the best versions of ourselves instead of the real versions.

Here are two ways to be less influenced by social media and some tips to follow on how to clean up your social media accounts.

1. Reduce your time on social media.

This can be a challenge since we live in a culture that puts such a high value on social media outlets. But that doesn’t mean it’s impossible.

Allow yourself five to ten minutes a day to check your social media accounts and then be done with it. Especially avoid looking at profiles of people who trigger thoughts of comparison. You have nothing to gain in doing so besides anxiety and sadness.

2. Redirect your focus on the things that really matter.

When you direct your attention toward the real world, you have less time and energy to direct toward meaningless activities such as social comparisons.

Focus on a high-energy work out at the gym or finishing a book you’ve been putting off. Immerse yourself in activities that leave you feeling better for having engaged in them.

I love these tips from fellow RDs who are trying to pave the way towards a more positive social media world.

#WhatIEat3

First up: 5 mile run

Breakfast

Cold oatmeal with almond milk, hemp seed, chia seed, blueberries, sprinkle of cinnamon

I switch up my oatmeal to this cold version when the weather gets warmer. It’s really refreshing!

Sprouted sourdough toast with almond butter and ½ banana

3 egg whites

Latte with pea milk. Have you tried this new non dairy milk?!  It’s pretty thick so I use 1/2 as much as I usually would. A good source of calcium and protein!

Snack

Blueberries and raspberries

Lara Apple Pie Mini Bar

Lunch

Chicken bowl with leftover fajita chicken, rice, and a corn tortilla. This was leftover chicken fajitas from the night before. One of those easy one pan meals you bake in the oven! Similar to this one.

Raw veggies – peppers, carrots and pea pods

Snack

Smoothie with almond milk, frozen cherries and blueberries, and spinach.

Dinner after soccer practice

Hamburger with potato rounds and a salad. These potato rounds have been a hit lately in our house. Simply slice the potatoes, place on a non-stick pan, spray with olive oil, dash of salt and bake at 375 degrees for about 40 minutes or until desired doneness. I flip them about half way through.

Snack

Frozen peanut butter and banana bites

Have a great weekend!

How do you fill your cup?

Life gets crazy sometimes and your routines get thrown for a loop. For a few months I tried to fit my previously uber consistent morning workout (read “me time”) into the day full of everyone else’s needs and wants. I will say I “got it done” for the most part, but didn’t find it as enjoyable as my morning wake up call.

I’m happy to say I’m back in the routine and looking forward to grinding it out early with my fellow early bird friends. That doesn’t mean getting up early has been easy, but once I get ME in first and I have the whole day for everyone and everything else, it makes me very happy! And that’s what it’s all about.

Coping with Stress

Managing stress is a big part of healthy living. Stress can be defined as something different to everyone. It may involve family, time, money, health, pets, work or just making ends meet throughout the day. Often we get stressed out over responsibilities, obligations or pressures we place on ourselves on a daily basis.

In times of stress, your body goes into “flight or fight” mode. When this happens your body releases the stress hormones adrenaline, norepinephrine and cortisol. Hunger levels are decreased when adrenaline is present as your blood flows away from the internal organs to your larger muscles to help you defend yourself.

However, cortisol is left once the effects of adrenaline wear off. Cortisol increases blood sugar to help you fight off the stressor. Too much cortisol (think chronic stress) can increase your blood pressure, slow digestion, impair hormone function and decrease immune function. Ever notice you get sick after a stressful week?

Another way your body can be stressed is by eating a restrictive diet. Not eating enough is stressful for your body and results in the same mechanisms as the “fight of flight” mode.

Once the stressful event is over and our stress levels fall, our glucose levels remain high and that glucose gets stored as fat. Most notably visceral fat (abdominal fat).

How to Cope:

Don’t let the little things stress you out. Remember to breathe. Think positive and stay clear of negative thoughts. Don’t get caught up in a cycle of beating yourself up.

Here are some other tips to beat stress:

• Make smart food choices
• Limit caffeine and alcohol consumption
• Get enough sleep
• Regular exercise
• Meditate or practice deep breathing
• Make time for your hobbies
• Keep a diary of your feelings to help recognize the factors that trigger your stress
• Talk to a friend
• Spend time in nature
• Unplug from electronics
• Listen to a comedy routine or think of something that makes you laugh

best 25+ stress funny ideas on pinterest | work humor, working mom on Stress Reliever Quotes Funny – Broxtern Wallpaper and Pictures Collection

Making Sleep a Priority

One of the best things you can do for yourself, as far as self care goes, is get enough sleep!

Sleep is when your body repairs itself. Your body replenishes it’s immune cells during this time, repairs tissue and this is the time when protein synthesis and muscle recovery take place. Sleep is a big deal for me, probably because I’m a fairly routine person. Can you think of a time or two when you’ve had a few nights in a row strung together of poor sleep?

Getting enough sleep regulates hormones (cortisol, leptin, ghrelin), improves athletic performance, reduces stress levels, improves focus, creativity, and memory. Enough is different for everyone, but typically 7-9 hours each night is recommended.

How do you create a sleep routine?

1. Limit caffeine in the afternoon. If I do have caffeine in the afternoon, I am sure to be done drinking it by 2:00pm. This time may be different for everyone, but I’ve found if I do have caffeine after 2:00 I have trouble falling asleep at night. This could also vary depending on what time you go to bed.
2. Go to bed at the same time each night and get up at the same time each morning.  Staying with a schedule helps your body get into a sleep rhythm.  It’s called a circadian rhythm. Your body will start to feel tired at the same time each night and start waking up at the same time each morning. In many ways we are creatures of habit and this habit helps ensure we get enough sleep each night.
3. Have a wind down routine. Do something quiet at night: read a book to yourself or kids, take a bath, drink hot tea, stretch, yoga, meditate. Try not to use your phone or computer as your wind down routine as the blue light from it’s screen can decrease melatonin levels. Melatonin is a hormone which signals your body that it’s time to to go sleep. It also acts as an antioxidant in your body and has been shown to help prevent and manage Alzheimer’s Disease.
4. Make sure your room is dark, quiet and the temperature is right for you. Some people find an eye mask or sound machine are helpful. They even have sound machine apps for your phone you can download. These could be helpful when traveling as well.

You may find it helpful to set an alarm at night! This alarm is your signal that it’s time to start your wind down routine and get ready for bed. Prioritize your list of things to do and when the alarm goes off the list is done-zo.