Stress Wars: Episode I – The Dangers of Chronic Stress
The topic of stress may be the most important thing I ever write about. Nothing impacts my personal health, my clients’ health, and your health more than stress. In this series, I’ll define stress, differentiate between types of stress, and tell you the best ways to recover from the vast effects of chronic stress. Here’s part 1:
A long time ago in this same galaxy and same planet… (My last attempt at a Star Wars joke)…
Stress was an every day part of life. Think of the cavemen chasing after food or running from predators. Either of those are stressful situations. They get your heart beating faster and prepare you for action. Now, we still have these same reactions today. Imagine running to catch a bus or swerving to get out of an accident (not your fault, of course). These are acute stressors (i.e. short term).
Chronic Stress
However, in modern times, we are under what is known as chronic stress. Think about your day: You wake up to an annoying alarm, you’re rushing to get out the door, traffic sucks, there’s a ton of deadlines at work, you have to worry about what’s for dinner, you sit in traffic again to get home, you lie awake in bed thinking about money problems and how this whole process will start again tomorrow. None of these examples pose imminent danger the way being chased by a lion does, BUT they elicit the same reaction in your body. Let’s talk about that reaction.
Warm Kale Salad With Roasted Butternut Squash and Pickled Beets
If I didn’t have to keep coming up with new recipes constantly, I would probably be making this warm kale salad and pickled beets every single day. Every bite seriously felt like the perfect storm of flavors. There’s just something about pickled beets and roasted butternut squash that awakens the senses. I only wish I could package a million of these and just ship it right to everyone’s door. It would feel like I’m spreading happiness. One can dream, right? Luckily, the next best thing is placing this recipe right at your fingertips.
Go ahead, make your dinner a little more exciting tonight.
Thai Red Chicken Curry
There are a few things I want to say about this curry recipe. First, don’t be afraid of using generous amounts of spice. One of the worst things you can do to a dish, especially curry, is under seasoning. Second, make sure to find a good quality curry powder. They are not all made equally. Here in Chicago, I’m lucky to have a spice shop where I can taste test any spice before buying. If you have a spice shop in your area, do yourself a favor and visit it. You will discover new flavors, new spices, and new aromas you didn’t even know existed. It will seriously get you excited about cooking. When looking for curry powder, the key thing you’re looking for is balance. When you taste a curry blend, the flavor should be well rounded and no one spice should outshine the others. Of course, I’m speaking metaphorically, but that should be more or less what you experience when you try a great curry blend. Lastly, always, always try your food as you cook. Cooking is an experience, and you should feel connected with the dish you’re making. This will guarantee success more often than not. Give it a try and enjoy!
Recover From Your Workouts Faster With These 5 Tips
We’ve been lifting heavy weights for the last few weeks. We’re really enjoying the Mass Made Simple Lite program by Dan Jon (at least when the squat rack is open). Back squats, pull-ups, shoulder press, and weighted rows are just a few of the exercises that we’re pumping out 2-3 times/wk. It takes a toll on the body. Exercise breaks down muscles and puts a lot of (good) stress on the body. You need to have at least three things in order to recover properly and get the most out of your workout program: Rest days, sleep, and proper nutrition.
Here are 5 tips to help with the nutrition aspect of recovering. No need for funky powders or a boatload of supplements.
Bacon Salad With Balsamic Vinaigrette
I like bacon. A LOT. What I don’t like is the dilemma of how to make use of that delicious leftover fat after baking a batch of bacon. What’s a girl to do with all that healthy fat? I thought about this long and hard, peeps, and I finally have the Ancer! 😉
So step aside boring old Cobb salads, there’s a new guy in town. I bring to you, Bacon Salad With Balsamic Vinaigrette.
Persian Dolmeh (Stuffed Grape Leaves)
Want to impress your guests at your next dinner party? I have you covered.
This recipe was inspired by the flavors and textures I was exposed to while working at a Persian restaurant during college. I do not kid when I say these little guys are probably in my top 10 favorite foods! Seriously, no exaggeration there.
They may seem daunting but they are pretty easy to make. Time consuming but easy nonetheless. You can sub any of the stuffing ingredients with your personal favorites. Rice is the only constant, but other than that, the sky is the limit! Remember, white rice falls under the safe starch category.
Good Carbs, Bad Carbs, and Everything In Between
We talked about fat in our last post. Let’s take a look at another macronutrient: Carbohydrates
No topic is as controversial as carbohydrates in the nutrition world. I’m not one to shy away from controversy. Even my opinion on this has evolved over the years.
I can go on and on about optimal ranges of carb intake. For now, I will just provide some basic guidelines.
Paleo Chocolate Chip Banana Bread
Just like this recipe, I want this introduction to be short and sweet. It’s our go to breakfast for a lazy Sunday for two reasons: It’s simple to make with very little dishes left in the sink and it’s super packed with protein and healthy fats! Did I mention it’s only sweetened with bananas?!
How Eating More Fat Will Make You Healthier
One of the first things I address with anyone who’s been eating unhealthy is their fat intake. Many people would assume they need to cut back on their fat consumption. But the FA(c)T is, your body will function better with more fat. There’s a caveat to this; there are good fats and bad fats, and which is which may surprise you. Let’s dig in:
I’m going to talk about why the right kinds of fat are not only good for you, but essential for your health.