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Fight Stress With Healthy Eating

3:48 PM | Labels:

Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems.  To get
the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast
Even though you may think you aren't hungry,
you need to eat something.  Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.

Carry a snack
Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue.  Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies
If you like to munch when you're stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.

Bring your lunch
Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home.  Even if you only do this a few
times a week, you'll see a much better improvement
over eating out.

Stock your home
As important as it is to get the bad food out of
your house, it's even more important to get the good
food in!  The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it.  This way, you'll know what you want when
you need it and you won't have to stress over what
to eat.

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Soy-Glazed Beef and Vegetable Rolls Recipe

5:29 PM | Labels:

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins


Ingredients

  • 1 pounds beef, flank steak, trimmed of fat
  • 1/2 cup(s) broth, reduced-sodium beef, or reduced-sodium chicken broth
  • 3 tablespoon soy sauce, reduced-sodium
  • 2 tablespoon sugar, brown
  • 1 tablespoon vinegar, rice
  • 1 tablespoon sherry, dry
  • 2 teaspoon oil, toasted sesame
  • 1 teaspoon chile garlic sauce
  • 16 spear(s) asparagus, thin spears, trimmed
  • 8 medium scallion(s) (green onions), trimmed
  • 1 medium pepper(s), red, bell

Preparation

1. Bring 1 inch of water to a boil in a Dutch oven.

2. Meanwhile, slice steak in half lengthwise. Cut each half crosswise into 8 strips. Place each strip, cut side up, between 2 pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan until flattened to about 1/8 inch thick. Place the beef in a shallow glass or ceramic baking dish.
 
3. Whisk broth, soy sauce, brown sugar, vinegar, sherry, sesame oil, chile-garlic sauce and garlic in a medium bowl until the sugar has dissolved. Pour the mixture over the beef, turning to coat. Let marinate 10 minutes.
 
4. Add asparagus to the boiling water and simmer over medium heat for 2 minutes. Add scallions and cook for 1 minute more. Drain and rinse with cool water.
 
5. Cut the asparagus in half. Cut the scallions in half crosswise, then lengthwise. Slice bell pepper into 32 thin strips.
 
6. Place rack in upper third of oven; preheat broiler. Line a baking sheet with foil.
 
7. To prepare rolls, lay a strip of beef on a work surface. Place 2 pieces of asparagus, 2 pieces of scallion and 2 pieces of bell pepper crosswise on the beef. Roll the beef around the vegetables. Place the roll, seam-side down, on the prepared baking sheet.
 
8. Continue with the remaining beef and vegetables, making 16 rolls total. Transfer the remaining marinade to a small saucepan.
 
9. Broil the rolls until the beef is cooked through, 8 to 10 minutes.
 
10. Meanwhile, bring the marinade to a boil over high heat. Reduce heat to medium and simmer for 5 minutes. Serve rolls topped with the reduced marinade.

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Learn How to Fight Fatigue By Chris Iliades, MD

5:57 PM | Labels:

Chronic fatigue is a problem for many people with rheumatic diseases. Learn what steps you can take to fight fatigue and feel more energized.


f you suffer from a chronic disease like rheumatoid arthritis, chronic fatigue syndrome, fibromyalgia, or depression, you may be sick and tired of feeling tired. Fatigue may also be due to a lack of exercise, too much stress, or trouble sleeping. In any case, if you find yourself fighting fatigue, you are not alone. Fatigue is one of the most common complaints that bring people to their doctor’s office. Here's how to fight fatigue with some simple lifestyle changes.

Your doctor will evaluate your condition and order tests, as necessary. "If you suffer from chronic fatigue, the first step is to see a doctor to rule out a treatable medical problem such as anemia,” advises Elizabeth Araujo, MD, arheumatologist at the University of Cincinnati. “If you have a chronic condition like fibromyalgia or rheumatoid arthritis, work with your doctor to make sure your disease is being treated and controlled properly.” Get the appropriate blood work and make sure you are not having any reaction to a medication.

Fatigue can be one of the most difficult aspects of living with a chronic illness. “Sleep that is deep and restorative and in the range of seven to eight hours a night is ideal to help replenish important neurochemicals like natural endorphins [pain modulators] and serotonins.Sleep also allows joints and muscle to heal and rest," explains Rochelle Rosian, MD, a rheumatologist at the Cleveland Clinic in Ohio.

If you want to get refreshing sleep that helps you feel less tired when you wake up, plan your evenings carefully. "Avoid big meals, caffeine, alcohol, and television before bedtime," suggests Dr. Araujo. You should also avoid caffeine late in the day. And keep in mind that while a nightcap may help you fall asleep, it’s likely to cause you to wake up later and distract you from a restful night. Finally, consider going to bed earlier so that you can wake up earlier and ease into your day at a more leisurely pace.

Regular exercise not only boosts your energy, it makes it easier for you to fall asleep at night. "Engage in daily low-level exercise, such as gentle stretching and walking. Exercise will help with stress and improve sleep, as well as help maintain strength, balance, and flexibility," says Dr. Rosian. The best time to exercise to fight fatigue is early in the day. Avoid exercising in the evening because the stimulation of exercise can interfere with sleep.

A nutritious diet can help energize you throughout the day. A diet high in fruit, vegetables, and grains is best, with moderation in other food groups including dairy, meat, and oils. “It's important to remember that an ideal body weight is best for the weight-bearing joints, especially the knees, feet, and ankles,” says Rosian. "I’m not a big fan of fad diets. I believe that moderation is critical when it comes to diet and exercise."

One way to fight fatigue is to pay attention to your internal clock. Sunlight tells your brain and body when to get active. For some people the winter months can be the hardest time to fight fatigue due to short days and lack of sunshine. Besides bundling up and getting outside, fight winter fatigue by arranging your home and office environment to allow for maximum sun exposure. Aim for at least 30 minutes of sunlight every day.

Obesity has been called an epidemic in America, and it’s affecting young people as well as adults — one-third of children between 2 and 19 are overweight or obese. Being overweight is not just bad for your body and your self-esteem, it’s also bad for sleeping patterns. Being overweight has been shown to contribute to sleep disorders and to low energy levels. Fight fatigue by cutting back on calories, especially sugary beverages and other sweets, and increasing your exercise level. If you’re concerned about your — or your child’s — weight, talk to your doctor about creating a weight-loss plan.

One of the most common causes of fatigue is stress. The way you respond to stress can make a difference in the effect it has on you. Even if you can't avoid stress in your life, try to deal with it in a constructive way. Learningrelaxation techniques such as progressive muscle relaxation, meditation, tai chi, and self-hypnosis will lessen stress and keep those tired feeling at bay. "A daily walk or a yoga class can also help you reduce your stress, control your weight, and fight fatigue," advises Araujo

Aromatherapy uses the essential oils from plants and other sources to lessen the effects of stress and promote well-being. The oil is usually either rubbed into your skin or inhaled. Some laboratory studies performed on animals support the effectiveness of essential oils in promoting energy. Essential oils, such as those made from geranium, lavender, and cedarwood, may send chemical messages to your brain that improve your mood and cause you to feel more relaxed and energized.

f you have a debilitating disease like rheumatoid arthritis or chronic fatigue syndrome, or if you have just been pushing yourself too hard, you need to accept feeling a certain amount of fatigue. Getting frustrated and angry about being tired only worsens fatigue. Consider making accommodations in your work schedule, or at least counter some of the time spent at work with activities that bring you joy and satisfaction — compromise and balance are necessary. "People who stick to a sensible schedule and a regular regimen do better at fighting fatigue in the long run," says Rosian.

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