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Stress, Cortisol and Weight Gain

When you eat certain carbohydrates—such as starch and sugar—they’re quickly broken down into glucose and absorbed into your bloodstream. This raises your blood glucose levels. (Also called blood sugar levels.) The more carbohydrates you eat, the higher your blood glucose rises immediately after that meal. Your body, however, strives to closely regulate your blood glucose levels. Ever had your fasting glucose measured? The “normal” range is 70 to 100 mg/dl. Your body wants to maintain this level of blood glucose, to keep you healthy and all systems functioning optimally. If your levels are somewhat greater than 100mg/dl, it not just the amount of carbs you are eating, but the types as well. Did you know that chronically elevated blood glucose levels cause inflammation that can damage your blood vessels, kidneys, eyes, and nerves. This is why being told you are insulin resistant or on the verge of diabetes (<100mg/dl) can lead to many health complications down the road. When you eat carbohydrates, and blood glucose rises, your body signals your pancreas to releases insulin, which helps your cells convert the carbs into useable energy. Insulin is your body’s key regulator of blood glucose. Too little insulin and you have long term damage and complications, too much insulin and you can go into a coma or suffer from Insulin Shock. What Is Insulin Shock? “Insulin shock” is a common term for low blood sugar, or hypoglycemia. It may also be called an insulin reaction. The exact blood sugar level that leads to symptoms varies, but is generally less than 70 mg/dl. A low blood sugar level triggers your body to release the hormone epinephrine, also called adrenaline. This release causes the early symptoms of insulin shock, which can come on quickly. If you don’t treat dropping blood sugar ASAP, your brain will stop getting glucose and your symptoms will get worse. If levels stay low for too long, you can have a seizure or go into a diabetic coma. After consumption of 75 grams of carbohydrate your Pancreas releases enough insulin to move glucose from your muscle and fat cells to other parts of your body to be used as energy or stored for use later. Without insulin, your blood glucose levels would stay elevated for a much longer period. And that would be very bad. This is why people with type 1 diabetes must take insulin every day via injections or a pump. The important thing to understand is that when blood glucose goes up, insulin goes up. This is important for a couple of reasons. First and foremost, if you eat a lot of carbs throughout the day, know your why for eating them because not all carbohydrates are the same. There are simple and complex carbohydrates. Examples of complex carbs are whole grains, fruits and veggies, all of which contain fiber which slows absorption into the blood. Consider these for starting your morning, a pick me up in the late afternoon in order to get you through to dinner time. Simple carbs are foods like pastas, potatoes, white bread, and white rice or simple sugars, as in sodas and alcoholic mixers. All carbohydrates contain a glycemic value or index. The higher the glucose value, the higher your blood glucose and the higher your insulin levels in response. Again, know your why. What Is Insulin Resistance? Insulin Resistance is when cells in your muscles, fat, and liver do not respond well to the insulin put out by your pancreas and cannot use glucose from your blood for energy. To make up for it, your pancreas makes more insulin, which doesn’t do any good, hence the term insulin resistant. Over time, the result is your blood sugar levels go up because it just doesn’t matter how much insulin is produced, your body becomes resistant to converting the sugar in your blood to fuel. Without regulation of the amount and type of carbohydrates you eat, high blood sugar levels will do damage to blood vessels, internal organs, eye site, and increases the likelihood of nerve damage in extremities. Many factors determine if you are susceptible to Insulin Resistance or Diabetes. • Fitness level • Body fat • Genetics • Microbiome health (“Gut Health” or microorganism balance) • Muscle mass • How recently, vigorously, and long you have exercised • Time of day • What else you’re eating (for example, fat and fiber—can slow the absorption of glucose, slowing the insulin response, while certain proteins (whey protein amino acids can increase the insulin response.) What is Insulin Sensitivity? Typically the more active you are the more sensitive your cells are to insulin. To be insulin sensitive means you need less insulin to move glucose out of your bloodstream. Typically, the leaner and more active a person, the more sensitive cells are to insulin. This is known as insulin sensitivity. Meaning, you need less insulin to move glucose out of your bloodstream. Being active and scheduling intentional movement or exercise into your daily routine matters. You will tolerate carbohydrates better and your body will better use them for performance and recovery. What matters most for fat loss? Choose natural, whole food carbohydrates that are packed with fiber. For example, an apple, peach, or watermelon, over an ice cream sandwich, soda pop, or cookie. All have sugar and provide stimulus to your pancreas to produce insulin, and give you a burst of energy, however, chances are your pancreas will be on overdrive for the later. Furthermore, constantly eating these foods packed with simple sugars will not bring you any closer to your weight loss goals. So choose your carbohydrates wisely. Eat more fruits, whole grains, and veggies. Also, be sure to schedule movement, or exercise into your day. Fuel your body for years of vitality, be mindful of the whole foods and natural carbohydrates you eat and why you are eating them. Focus on practices such as meal planning/preparation for the week that will sustain a routine for a healthier you!

Throughout my life, I have tried different diets for losing weight. I never could reach my goal weight on Weight Watchers (WW), Adkins, Keto, The ZONE, or No sugar, No flour diet. I lost weight for a few months, but it was hard, really hard to sustain. My lifestyle, did not lend itself to restrictions on foods, calorie counting, and tracking. Often times, my LIFESTYLE, the way I play, eat, and work sabotaged much of my efforts. The people I enjoy socializing with, eating, and going out with; those places I spend most of my time, at work, behind a computer, in my car, in my kitchen at home with my significant other seemed to give me excuses for deviations and slides. Much of the time, to tell the truth, I was always feeling stressed out with the diet plan and this idea of losing weight by a certain time. When I screwed up I would just guilt myself into getting back on “the wagon” so to speak or in other words-my diet. Seeking clarification as to why my diets do not work, I started with the definition. What is the Definition of diet? According to the Webster’s Merriman Dictionary: A: food and drink regularly provided or consumed a diet of fruits and vegetables a vegetarian diet B: habitual nourishment links between diet and disease C: the kind and amount of food prescribed for a person or animal for a special reason was put on a low-sodium diet D: a regimen of eating and drinking sparingly so as to reduce one's weight going on a diet One thing I never thought about every time I went on a diet is how crazy at times it made me and everyone around me. I would be really conscious of what I was putting into my mouth. I could eat this, or I couldn’t eat that. I would even find myself bringing my own food to pot lucks because I was afraid of “blowing it”. I would eat out and order something I thought was healthy only to find out the cook had slathered it in clarified butter, or some fat rich sauce. After weeks of depriving myself of certain foods and eating only salads and chicken, I would reward myself with a glass of wine, and some rich dessert. My logic was that I had been really good all week so for the weekend, I could treat myself- right?! This had become my reasoning and habit over time. Reward for good dieting behavior. I found myself at times eating the same combinations of food for breakfast, lunch and dinner. Here is just a few of the same things I ate for 6 months during my most extreme weight loss. - A 100 calorie English muffin toasted with 2TBS powder peanut butter, dill pickle chips. - 1 cup of plain Cheerios, half banana and half cup of almond milk - 2/3 Cup of Plain Yogurt, half cup raw oatmeal, and half cup of blueberries - 1 slice of Turkey Bacon, 2 egg whites, and a half tomato slices For lunch: - 60 calorie Tortilla, 1 slice oven roasted Turkey, ¼ avocado. - ½ can of tuna, 5 Crackers, 1 stalk of celery, 1 C fruit - 1 chicken breast roasted, ½ C Salad Greens, ½ C Tomatoes, 5 Olives - Baked Grilled Cheese sandwich on 1 piece Rye Bread, 1 C Tomato Soup - For dinner: - Chicken Breast, 1 C. Broccoli, ½ Sweet Potato - Black Bean and chicken Burrito w/ Fat Free Sharp Cheese/Salsa and a side salad - Pork Loin, 1 C Red Potatoes and onions in Olive oil, Green Beans - Gluten free Spaghetti, Canned Tomatoes/Ground Hot Italian chicken/Mushrooms/Onions sauce. My snacks consisted of mixed nuts, seasonal fresh fruit and raw veggies, granola bars, frozen yogurt, flavored Greek yogurt, Granola, Pretzels, and flavored seltzer waters. Quite honestly, I became bored with eating the same things over and over again. One time I read something about fasting and tried it for 18 hours. In theory, this is a good idea for maybe someone who is trying to cleanse their system by drinking only liquids for 10 hours after waking up. For me it was pure torcher, as I am used to eating breakfast every day. Skipping any meal made me miserable, or “Hangry”. Plus, I did not lose any weight by doing it. In fact, I found myself over eating and eating some foods I forbade myself to ever eat. Besides that, I felt like I had no energy to do anything. I am not saying fasting is a bad thing, it is just not right for me. One of my least favorite things about dieting was feeling hungry all the time. If I vowed to myself not to eat after dinner, the cravings would overcome my willpower, and then it would be over for me at that moment. Homestyle buttered Popcorn, a glass of wine, and dark chocolate seemed to be my go to. I was being “bad” and at times I felt really guilty. How could I TRUST myself to lose any weight with this behavior? One thing I have learned about myself is that losing weight is not always about the “diet”. It is more about understanding and TRUSTING myself to make the right food choices for me. Learning about eating “enough” and “better” Proteins, Carbohydrates, Vegetables, and Fats throughout the day consistently and in hand estimated portion sizes works! Menu planning and preparation for my week has become a ritual. It takes time, so I schedule it into my week. Eating a well balanced meals and snacks consistently throughout the day has relinquished my evening cravings after dinner. I am no longer on or off my diet. I am no longer stressed when I go out or to a pot luck. I am mindful of how I eat or fuel my body in any home or social situation. Precision Nutrition Practices are my leisure and a big part of my deeper Lifestyle Health!

Drink more water, eat more protein, weigh yourself, check in with your Coach, and get to a land or water group fitness class…EXERCISE! These are often the things we tell ourselves when working on a new and improved healthy self. In group fitness classes a Perceived Rate of Exertion scale 1-10 is often used to decide how hard you are working. It’s fairly accurate because it is intuitive, you are actively paying attention to how hard you are working. Just like that scale, did you know there is a “HUNGER SCALE”? The Hunger Scale is also a 1-10 scale with 1 being so starved you are dizzy and weak and 10 being you are feeling so full to the point of being sick. It seems to make sense, right? Eat when you are hungry and stop when you are full is the premise. The Key to doing this is you have to pay attention to your environment, the amount of food you are consuming and how long it takes you to eat. Here it is… 1 SO STARVED YOUR WEAK AND DIZZY 2 EXTREMELY HUNGRY AND FEELING POSSIBLY “HANGRY”; LOTS OF STOMACH GROWLING 3 LESS FAMISHED; HUNGRY ENOUGH FOR OCCASSIONAL STOMACH GROWLING 4 MILDLY HUNGRY-OFTEN FOLLOWING A LIGHT SNACK 5 SATIATED-FEELING NEITHER HUNGER NOR FULLNESS 6 MILDLY FULL WITH NO DISCOMFORT 7 FULL ENOUGH FOR MILD DISCOMFORT 8 STUFFED ENOUGH FOR MORE NOTABLE DISCOMFORT 9 “THANKSGIVING STUFFED’, POSSIBLY WITH EXTREME DISCOMFORT 10 FILLED TO THE POINT OF FEELING SICK Every Day, you have to pay attention to those natural hunger and fullness cues. Start eating at a 3-4 and stop eating at 5-6. Putting the Hunger Scale into your daily practices get's results and here's how. • Before you eat ask yourself “Am I Hungry?” Pause and if the answer is yes, “How Hungry are You?” on the Hunger Scale. If the answer is NO, then try to identify why you want to eat. Have you been drinking, are you bored, tired or perhaps sad, or stressed out? • Eliminate distractions. Eat at the table instead of in front of the TV or Computer. Put your smart phone in another room. • Start with smaller portions by using a smaller plate. Pause and enjoy conversation with friends’ or a loved ones’. Please slow down your eating by chewing at least 20+ times. • Take a sip of your water or beverage, put your fork down between bites. It can take up to 20 minutes for your brain to catch up to what your stomach is feeling after eating. • Lastly, plan your healthy snacks throughout the day, especially if you commute to work, the club, or school. Keep those in a cooler in your car or office. If you hit a 2 or a 1 on the Hunger Scale, you might become “HANGRY”, angry and hungry all at the same time and then nobody wants to be around you. Besides that, when you get home, who knows what you will eat, or how fast it will go down. All in all, be mindful, listen to your body, listen to your hunger cues or fullness cues. (PN1 2020) source.

Your Pelvis is important to your posture and because it is attached to your spine, there is a direct connection to your Core. Let’s begin with your Pelvic Floor. It is a diamond shaped muscular sling that is also known anatomically as your Perineum. Your Pelvic floor sits at the base of your pelvis and attaches to your pubic bones in the front and your sits bones in the back of the pelvis. This perineal muscle is divided into two distinct triangles. The front triangle is called the urogenital triangle and the back triangle is called the anal triangle. The pelvic floor muscle draws in and upward to stop the flow of urine, helps with sexual function and is a core muscle which works to align both posture and balance. The amazing thing about this muscle is that you have total control over it and can relax or create tension in it for pelvic-core stabilization, which is required for coordinated movement. Training the pelvic core connection requires activating your TA or Transverse abdominis muscle with your pelvic floor. There is a band of connective tissue or fascia between your Perineum and TA. Think of this area as your corset and during exercise you need to draw it together by creating a contraction between you pubic bone and your navel or belly button. Use your proprioception or sensory awareness to make this happen. Practice at home To begin, sit on a chair and contract the back triangle buttocks and thighs tilting your pelvis backwards. Notice how your sits bones seem to come closer together as your pubic bones open up slightly. Now focus on contracting the front or urogenital triangle which tilts the pelvis forward. Notice how your sits bones seem to spread apart slightly. Your pelvis supports the weight over your spine and assists with standing from a sit. To begin, sit so your pelvic floor is flat on the chair and the anal triangle tension is released. Feet are firmly on floor about hip width. When you begin to stand imagine you are gently pressing the floor away from you. lean forward and feel your tailbone (coccyx) rising from the chair, fold your hip joints like a hinge (hip hinge) and feel your sits bones widen as your pubic bone tilts downward. You will feel your body weight transfer to legs and feet. Use your legs to stand which will engage your extensor muscles along your spine as you lift with your core and straighten upright. Your Transverse Abdominis (TA) also runs around to the back of your spine (extensor) making a connection into the fascia of the Lumbar Spine. Your TA can be felt on both sides of your spine (L1-L6) because of 5 muscle attachments called Multifidus. These muscles are also part of your core and are activated anytime you need pelvic stabilization for movement of one or all extremities. Your core is made up of the Diaphragm, Transverse Abdominis, Pelvic Floor, and Multifidus muscles. These muscles are built for protection of organs and have both fast twitch and slow twitch muscle fibers. For strengthening of these muscles we train them through exercise and mindful activation and rest. This allows for stability, mobility and balance and coordinated movement throughout your day. Adore Your Pelvic Floor Your Pelvic Floor is one of those muscle groups that many do not to talk about with their significant other, friends, or even general physician. It is after all in the “area” or the “private” part for which if you have weakness can be quite embarrassing at times. According to the National Health Organization, 1-5 people have pelvic floor issues or dysfunction. Both Male and Female have one, so no wonder why such companies as Depends, Poise, and Always Protection do so well. There is very good reason to believe that many people just suffer in silence because they have been taught to think that having leakage is the “norm” given my condition or the fact that I am “just at that stage in my life” mentality. If you have a neurological disorder such as MS or Parkinson’s disease, have diabetes, are obese or overweight, have had a stroke, or have recently had any sort of surgery, chances are you are having some issues with incontinence. Mothers at any age can have a weak pelvic floor especially if they have given birth vaginally. Fact of the matter is that weakness in the pelvic floor is very common. If you leak urine during leisure and recreation activities, resistance of aerobic exercise, or when lifting and moving heavy objects, you are not alone. As a Personal Leisure Lifestyle Coach, I want you to feel confident in exercise and leisure pursuits and get in the practice of adoring your pelvic floor. It is up to you to take back control of this very important muscle group and I have some ideas for you. I will be having a webinar/workshop in June on the topic and hope you will join me. he body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Summer is coming and it is not always easy deciding what to eat for a snack especially if beyond hungry. You want something that is easy to prepare, easy to plate and eat. Snack boards are just that and having combinations of fats, proteins, and carbohydrates at your fingertips a benefit when counting portions and eating just “enough” to hold you over. Formula for EASY SNACK BOARD Creation: Choose a Veggie Choose a FAT/FAT Protein Choose a Carbohydrate A Snack Board IDEA that is easy and delicious! Sliced Cucumber Greek/Green Olives Sardines Cream Cheese Almond/Rice Crackers Shopping list: Cucumber/ English Cucumber Carrot Olives Flat Can of Sardines Tub whipped cream cheese Almond or rice Crackers ***Serve on a plate or Cutting Board

As spring comes along and the weather becomes more pleasant you may like to get outside and walk, go for a run, ride a bike, or do some yard chores and outdoor planting. For some, you may be training for upcoming running events, or even a triathlon. Something about this time of year that drives a sense of get out, be more active, and get ready form summer. Fitness, health and nutrition are of importance as well. Whatever your goals may be, for some, eating every three or four hours satisfies the appetite. This leaves room for a possible craving to occur in the form of a snack. Snacking can become your foe or your nemeses, depending on your hunger level need or want. Take a look at the following snack choices that many of my clients have told me they eat. Store bought Microwave Popcorn OR POP your own Hershey’s Chocolate bar OR Dark Chocolate 70% Cocoa Soda POP OR Tart cherry juice Peanut Butter/Celery OR Almond Butter/Celery Think about this... What is your "Trigger" or driving you to need this food? First comparison is Popcorn. Are your craving something crunchy, buttery and satisfying? This is usually a “go to” in the evenings for some of you. Are you maybe craving salt? True, popcorn is high in fiber and low in calories. It also has polyphenols, an antioxidant that helps protect your body from cell and tissue damage, which is linked to heart disease. Is it just the smell, or are you watching a movie? Second comparison is chocolate. Are you craving something sweet, silky, and satisfying? Who doesn’t like chocolate? Sometimes it is just an impulse buy at the store, especially after you have been shopping and it is staring at you in the checkout line. Other times it may be a leftover holiday treat that just “NEEDS TO BE EATEN”. Despite what you may know, chocolate is actually good for you. It definitely is a “HIT” on your brain and stress levels, as it reduces any anxiety or nervousness you may be feeling. It tastes good and it is satisfying in the moment. The higher amount of cocoa the higher amount of antioxidants. Take a look at the back of the bar and give it a pass if it contains vegetable or hydrogenated oils. Every now and then, a good soda pop brings satisfaction. It is alright to drink a pop, but have you ever considered trying tart cherry juice? The properties of cherry juice have been found to relieve muscle soreness after working hard or training. As an antioxidant it adds to reducing heart disease. Look for 100% cherry juice to avoid added sugars. To cut the tartness add it to smoothies or seltzer waters. Who doesn’t love the crunch of celery with peanut butter? This snack is loaded with vitamins, water and high burning fat. A super food to satisfy the craving for something sweet and crunchy. The alternative choice is celery with almond butter. Almond butter is also satisfying and has been found to lower cholesterol levels and reduce body fat. Peanut butter is only one option. Butters made from nuts pack a bunch of heart healthy fats and energy dense protein to help build or restore muscle cells. So the next time you get a craving or need a boost in-between meals consider your options when choosing those foods consistently that will bring you closer to your goals. Nutritious Hacks can be just as satisfying!

Walking is easy to do and can be done in a short amount of time or for a specified duration. Walking allows for a revived mental outlook on life's circumstances. It can be a way to attain weekly exercise goals. Walking can be a great time to sort through feelings, worries, or anxious thoughts. Just 10 minutes a day can boost your mood, improve your cardiovascular fitness, and boost your emotional health. Do walking Speeds Matter? It depends on you. Perceived Rate of Exertion is the easiest way to monitor intensity or the speed at which you walk. On a scale of 1-10, one being a slow amble to ten being a WOG (somewhere between a jog and a walk) I found these suggested "Zones" at Verywellfit.com. HEART ZONE - 64% to 76% of your Maximal Heart Rate (MHR = 100%) This is a comfortable zone to exercise with others and carry on a full conversation with a little more breathing effort. FITNESS ZONE -65% to 75% of MHR At this MODERATE walking Intensity your breathing is steady and you can talk or speak in short sentences. This is a great speed for reaching fitness goals and losing weight. AEROBIC ZONE - 77% to 93% of MHR Walking at this speed is termed VIGOROUS and you will be breathing very hard and will only able to speak two or three words at a time. Walking in the "Fitness Zone" for 2 minutes and then 1 minute in the "Heart Zone" is a form of interval training which can improve cardiovascular output or your body's capacity to carry oxygenated blood throughout your body more effectively. Walking is also a good way to burn belly fat and get in shape, especially if done consistently as part of your weekly workout schedule. Walking helps with a lot of things besides fitness goals. Walking gives you time to think about "STUFF" in your life. Time spent walking gives you time think about problems and perspectives shedding new light on possible solutions. Stressful situations can take a toll on our mental state and walking can put some distance from those "drama scenes" being played out in your head or persons causing you stress. Take your mind from worries to awareness. Be in the moment while you walk and be grateful for the sights, sounds, and smells around you. As you walk, become more aware of your breathing. As you stride forward, feel the ground first with your heel, then the flat of your foot and finally pushing forward with the ball and toes as your other leg swings forward to do the same. Walking with moderate to vigorous intensity releases those "HAPPY" hormones and endorphins boosting your adrenaline and mood. Walking alone is a great time to do a little introspection, figure out what's in store for you next in life and how, who, and what needs to be included to make it all happen. Walking with a companion, spouse or friend allows time for catching up, venting life happenings, sharing playful attitudes with bonding moments of talking and laughing. Last of all, walking can provide a time for emotional healing and soul searching thoughts. We long for that feeling of wholeness and spiritual values guide us to whom we trust. What sustains and guides YOU?