Thanksgiving Shouldn’t be Stressful on your stomach

Breathe.

Everything will be okay, no need to stress about what to eat, how to eat or when to eat.

It’s quite simple, what I am going to tell you. No reason to change yourself for a holiday, but a good reason to prepare for it, so when it comes in your direction, you are more than ready for the opportunity to enjoy yourself. 

  1. Thanksgiving is about enjoying time with family/friends/peers 
  2. You may attend as many Thanksgiving parties as you wish — don’t interpret this as greedy but instead as there is no number rule when it comes to attending family gatherings — it’s once a year, spend it with people.
  3. Food will be present 

Those top 3 things listed above should help you prepare. The next line will help you get through the holiday with a positive mindset.

  1. Eating is okay. 
  2. Trust yourself to make sound decisions. You will know when you are full because you know your body.
  3. Don’t go in with the mindset: “I will only eat this, this this” or “I will only eat one plate” or “no dessert this year” etc. Those are all grand ideas if you follow through but chances are, you won’t follow through and when you don’t, you will have then failed yourself enough to be frustrated — then comes stress eating because you give up on yourself. 
  4. Instead attend the dinner with the mindset: “I need food for energy, I need food for survival and food fuels me” with these words in mind, you won’t be stressed out, but will be positive.
  5. If you want to stay disciplined during the Thanksgiving Holiday with your weight loss plan: Eat a balanced meal. Drink plenty of water and stay active (go for a walk, attend the gym in the morning before dinner, chase the kids/grandkids around the house/yard, etc) if moving is going to be hard on you, then be sure to stretch every once in a while — you might be stuck in a chair watching football, but make the effort to stretch so you can get some form of movement) it’s better than nothing. Also be sure to share good news with the family about how your weight loss plan is coming along — it will help you stay on track with good support cheering you on! 

I realize the Holiday can be hard with all the temptation of food at work events, home, family gatherings, etc. You have worked hard on yourself and meeting your goals, they shouldn’t be thrown away because you had a plate of mac & cheese — and cheesecake for dessert. Food is fuel for the mind & body. Having a goal that you will eat one plate, is hard.. because whose to say you will be full after one plate? and why should you stack that ONE plate with everything just to meet your needs? Telling yourself you will only eat certain foods is hard too, because when you cook for yourself, you eat what you like & it should be the same during Thanksgiving. The problem people seem to run into is the fear of “overeating” or not making healthy, wise decisions during this Holiday. Many times, overeating does occur and the choices of healthy food is lacking or not something you really want to eat but force yourself to (which makes you unhappy and cranky) — the solution is eating a balanced meal (proteins, carbs, veggies, fiber, fats) – that way you are eating things you enjoy & aren’t missing out on the nutrients! If you are attending more than one Thanksgiving in a weeks time or on the same day, then eat according to how you feel from the previous dinner (if you are full, don’t eat), if you ate less veggies, and more carbs the first time, switch it this time around. No need to eliminate food from the diet UNLESS you choose to do that & can follow through and keep a positive mindset doing it. 

Keep in mind, I want Thanksgiving to be stress free eating and a focus on appreciating the fact you are spending it with loved ones. Keep in mind what you are eating and how much of it you are eating — if you can’t finish the plate, save if for later or the next day. Don’t be afraid of food, but be cautious of what your body is telling you, it will be your guide. If you don’t think you can trust you body with making sound decisions, then hold yourself accountable & be aware of your food choices and portion sizes.  Hopefully this will be helpful for your Holiday 😀 if you have anything you want to add, feel free to leave comments!

Shay-lon Moss

 

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Bipolar Disorder (Mental Health)

Well Hello Bloggers, 

We are back for another blog post and today’s entails mental health. Today will be about being bipolar, what it means to be diagnosed with bipolar, the types of treatment they recommend, and some other odds and ends. If you know someone who is bipolar, or if you, yourself has been diagnosed with being bipolar, do not be ashamed of it, and do not feel as though every case is the same. I realize this information will be vague, so please fill us in with more information, experiences, stories, etc in the comment section and share this post with others so I can help bring awareness. 

What does being bipolar mean?

Good question! The bipolar disorder is having mood swings that range from depressive lows to maniac highs. In other words, going from a very low state to a very high state in your moods. Each individual has some differences. 

 

Fun Fact:

There are different forms of bipolar: bipolar 1 disorder, bipolar 2 disorder, cyclothymic disorder. Now this is 2017 and things might have changed, but from my knowledge these are the main groups but this doesn’t mean there are not others written somewhere. 

Bipolar 1 disorder:

Maniac episodes that last atleast seven days and/or manic episodes that are severe enough to have a person end up in the hospital.  Some people will experience depressive episodes as well that can last up to two weeks. 

Bipolar 2 disorder:

A pattern of depressive episodes and hypomanic episodes but NOT full blown maniac episodes.

 

Cyclothymic Disorder:

Numerous periods of hypomanic episodes and depressive symptoms that are known to last two years (and 1 year for children and adolescents). 

 

Signs and Symptoms:

 
  1. Manic episode (signs/symptoms)
  • Feeling very “high” or elated
  • Usually has a lot of energy
  • Increased activity levels
  • “jumpy” or “wired”
  • sometimes have issues with sleeping
  • Talk really fast
  • could be agitated, irritable or touchy
  • feel as though their thoughts are going really fast
  • Usually believe they can manage a lot of things at once
  • Do risky things that aren’t always wise decisions

     2. Depressive episode (signs/symptoms)

  • Feeling of sadness, empty or loneliness
  • very little energy
  • decreased activity levels
  • may sleep too much or too little
  • don’t feel as though they can enjoy anything
  • feeling much worry
  • tend to forget things a lot
  • Eating too much or too little
  • feeling tired
  • sometimes thinks of death or suicide

Fun Fact:

It possible for some to have symptoms of both, called “mixed features”  (they may feel very sad and hopeless but at the same time have tons of energy). 

 

Many people with bipolar disorder may even have mood swings that are less extreme and can still manage to function, feel good, highly productive (the person may not feel as if anything is wrong) but normally family and friends can see the difference in their moods and actions. If these people don’t seek help they could end up with severe mania or depression. 

 

Some have bipolar along with other mental health conditions and some have symptoms of other illnesses, so it makes it difficult for one to diagnose someone with this disorder. People with bipolar disorder are said to be at higher risk of thyroid disease, migraine headaches, heart disease, diabetes, and obesity. 

 

There are cases where someone with bipolar may have psychotic symptoms as well (hallucinations, and/or delusions). 

 

Anxiety is usually also diagnosed with those with bipolar disorder.

 

A higher chance of possible substance abuse, perform poorly at work/school, relationship problems. 

Possible Risk Factors:

  • Genetics
  • Family history
  • brain structure and functioning

Treatment possibilities:

  • Medications
  • Psychotherapy
  • Electroconvulsive therapy

Keep in mind that bipolar disorder is a life long illness. Also remember to speak with a specialist and/or doctor who can be of more assistance to yourself and others. Thank you for reading!

 

Your Fitness Blogger,

Shay-lon xoxo

 

Red wine and Dark chocolate

Who loves dark chocolate and red wine? I know I love me some good red wine, I actually prefer red wine over white and to be honest with all of you, I have a bottle of red wine next to me while I am typing (no I am not drunk typing). I am not a fan of dark chocolate and not a huge fan of chocolate, I have to be in the mood for it, to say the least it is not my downfall. Rumor has it that drinking red wine and eating dark chocolate has health benefits and I went digging to see what I could find and I think some of you may be pleased with some of the information and others of you may be shocked.

Red Wine: 

  • Some red wines, if made with high fiber Tempranillo grapes have been known to lower cholesterol levels
  • Protects the heart- the antioxidants reduce the risk of unwanted clotting
  • Controls blood sugar- The skin of red grapes can help regulate blood sugar in diabetics
  • Boost the brain- Resveratrol found in red wine can have a positive keeping a sharp memory
  • Fights off a cold- Again the antioxidants in red wine can help fight infection and protect cells against the effects of free radicals
  • Decreases the chance of cancer- now there was a study done that said the red wine “inhibited the key action of cancer feeding protein” because of the resveratrol. 
  • Prevents the growth of fat cells- the compound piceatannol 
  • Goes great with a nice meal. 
Now this does not mean red wines do not have negative effects on the body, this means just like anyone else, one should drink it in moderation. It is normally suggested one drink per day for women and 2 drinks per day for men. Although, if you ask me.. I don’t do a very good job following the rules. 
Dark chocolate:
  • Lowers blood pressure- if one has reached a certain age and have mild to high blood pressure.
  • dark chocolate contains antioxidants- but not the milk chocolate, and do not wash the down the dark chocolate with milk, otherwise that takes from what the antioxidants will help with
  • Improves blood flow
  • Lower risk of heart disease
  • known to protect the skin from the sun- flavonols can protect against sun induced damage, improve skin hydration and increase skin density
  • Improve brain function- the cocoa was used in a study with elderly people, and it shown to impro ve their cognitive functions
Eat dark chocolate in moderation but choose it over eating milk chocolate, do not load up on dark chocolate because it still has many calories and that means you will want to watch how much of it you consume on a daily basis.  
Between the both of these treats, I am thinking most of you are thinking about going to the store and stocking up on red wine and dark chocolate. Nothing wrong with that, just save me a bottle! Hope you enjoyed the read, feel free to share it on social media, follow me, and leave feedback!
Your fitness blogger, 
Shay-lon xoxo