Cut Back and Move Ahead

Exercise for StressDo you feel like you’ve overloaded your body with rich food and drink over the holidays? Are you running on too much stress and not enough energy? Cutting back on what’s slowing you down could be just what you need to kick start the new year.

Salt                                                       Eating too much salt can raise your blood pressure, which increases your risk of heart disease and stroke. It’s recommended you eat less than 1500 mg of salt a day, but with so much salt hidden in many foods it can be hard to know exactly how much you are taking in.

Cutting down on salt:

  • Stop adding it to your food. Try using herbs, spices, garlic, pepper or chilies for flavor.
  • Watch for hidden salt that comes from processed foods (crackers, breakfast cereals, soups, sauces and ready-made meals) and fast foods.
  • Read food labels and choose brands with lower salt content (remember, it can sometimes be listed as sodium).

Sugar
Too much sugar can lead to weight gain and obesity because your body converts sugar that’s not needed into fat for storage. It can also increase your chances of developing diabetes.

Cutting down on sugar:

  • Limit your intake of sweets, and go for healthier alternatives such as whole grain baked goods and fruit, which release their sugar more slowly into your bloodstream.
  •  If you have sugar in your tea or coffee, try to reduce the amount you use bit by bit.
  • ‘Low fat’ can often mean ‘high sugar’ so read the labels carefully! Sugar is often hidden in savory foods such as pizza and ready-made meals.

Soda                                                                                                                             Whether you are looking to reduce your caloric intake, your caffeine intake or paying attention to the amount of sugar you consume, reducing or eliminating soda may be the first place to start.

Cutting down on soda:

  • Skim milk is a great way to boost your intake of protein, calcium, vitamin D and other important nutrients. One cup of skim milk has approximately 85 calories.
  • To an avid soda drinker, water can seem a little unexciting. One of the best ways around that is to add non-caloric flavors to your water such as a sprig of mint, slices of lemon, cucumber or a frozen strawberry.
  • Tea is another healthy alternative to water for people who prefer flavored beverages. Tea is calorie free and contains antioxidants that are great for your health.

Stress                                                                                                                        Managing stress is all about taking charge of your life – everything from thoughts and emotions, to schedules and the way you deal with problems. The ultimate goal is a balanced life with time for work, relationships, relaxation and fun.

Cutting down on stress:

  • Poor time management can cause a lot of stress. Plan ahead and make sure you don’t overextend yourself.
  • When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts.
  • Many things in life are beyond our control.
  • Focus on the things you can control such as the way you choose to react to problems.
  • Know your limits. Stick to them and refuse to accept added responsibilities when you’re close to reaching them.

Resources

American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Frequently-Asked-Questions-FAQs-About-Sodium_UCM_306840_Article.jsp
HelpGuide.org http://helpguide.org/mental/stress_management_relief_coping.htm
WebMD http://www.webmd.com/diet/features/how-can-i-stop-drinking-so-much-soda

About the Author

Sarah Kolstad
Born and raised in the Bay Area, Sarah graduated with a B.S. degree in Kinesiology from Cal State, East Bay while play 4 years of college volleyball. Soon after, she completed her Master’s degree in Kinesiology at Saint Mary’s College of California. She joined BaySport as a corporate fitness manager in 2010 and enjoys helping people reach their health and wellness goals. During her free time, Sarah is an avid Bay Area sports team supporter and loves playing and coaching volleyball. She also enjoys spending time with her husband and golden retriever, Scout.

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