Last week I started a Skinny Wednesday series and shared my running stats through the end of August with you along with a Skinny Mixed Berry Smoothie that I like to make after a run. I intend to share my exercise stats every week, but I keep up with it from Sunday to Saturday and my brain just can’t do Tuesday to Wednesday so this info will basically be for the week prior, k? I mean, Tuesday to Wednesday calculations would make my ocd brain explode and we don’t want that!
So for the week of Sept 1- 7th my running stats:
Miles logged: 22.6
Longest run: 6.0
If you’re just starting to run or walk, check out this information on how long your shoes will last!
You can also read other information on being Fit and Fab here!
Triggers to over-indulging
Today I also want to talk about eating as a result of stress. If you think you over eat or eat not-so-nutritious foods just because that’s the way you are or because you have no self control, think again. Stress and what it does to our bodies and how we handle stress is a huge contributor to how we eat.
Britain’s Univesity of Leeds tracks 422 individuals and their reactions to stressful situations. Even seemingly small annoyances like misplaced keys lead to eating fewer vegetables and higher fat foods throughout the day. One reason, our bodies produce a hormone , cortisol, when under duress. This hormone triggers cravings for high-calorie foods – so it’s not necessarily self-control (or lack of) that makes us eat that extra Oreo! And, the good news is, there are ways to cope with stress other than eating!
- Work out – for me running is as much for my mental well-being as it is for my physical well-being. It relaxes me. It truly is my therapy!
- Take 2 minutes away from the stressful situation. Breath deep. Think of your ‘happy spot’ where ever that may be.
- Learn what triggers your stress and learn ways to avoid. I know, this sounds like common sense, but really. Here comes some deep stuff about me. When I was in college, I went through a stage I felt really out of control. When I got out of control I ate and I gave up on whatever it was that made me feel stressed. Yep, in my head I said ‘eff it’. Now, that is NOT the way to handle it. I have this thing about being in control (or at least feeling in control) I like a schedule. I don’t like feeling pressured. I immediately feel stressed when I get a sponsored post and it has 50 requirements and a deadline. The deadline gets me every time. But, what I’ve learned over the years if I sit down, make a plan and a list (because I love crossing off a list) it feels more manageable and I don’t get stressed and I don’t clean out the Ben and Jerry’s carton! Make a plan!!
- Don’t have a ‘good food’ and a ‘bad food’ list. Eat everything in moderation. Measure your food so you learn the correct serving size.
- Get enough rest and sleep. Take time off. When I sit at the computer all day, there is now way I can write even a moderately entertaining post. Let your mind and body rest. Have fun.
Good Mood Foods
Research suggests that eating certain foods can boost your mood by boosting hormones and keeping brain chemicals balanced. (from The All-Pro Diet)
- Peppers – packed with vitamin C, inhibit production of cortisol
- Sunflowers seeds – rich in magnesium. Magnesium deficiency slows dopamine (a neurotransmitter associaed with pleasure) productions leaving you feeling frazzled
- Chickpeas – supplies folate and B vitamins necessary for production of dopamine
- Walnuts – just a handful a day has been associated with heart health and weight control, also boost serotonin, a hormone that increases feelings of well-being (University of Barcelona)
- Sardines (yeah, I won’t be eating any!) – loaded with omega-3, may help you feel calmer (Ohio State research)
- Avocados – excellent source of Vitamin B, read more on avocados at my post *here*
Enough of the Nutrition lecture! I love a good Shrimp and Crab Salad on hot days when I don’t want to cook. It’s a versatile dish that you can serve by itself or with crackers, almost like a dip, or over lettuce as more of a garden salad. Originally, I made it with regular mayonnaise, but then I began using olive oil mayonnaise and really can’t tell a difference in taste and the fat content is lowered substantially.
If you’re not following me, now would be a good time to start so that you never miss any fun projects and tasty recipes!
Skinny Shrimp and Crab Salad
- 6 oz 100-150 count shrimp, cooked
- 12 oz crab meat flaked
- 1/2 to 3/4 c olive oil mayonaise
- 1 T green onions diced
- 1 T Ranch dressing mix
- 1/8 tsp freshly ground black pepper
- 1/8 tsp creole seasoning
- 1/8 tsp salt
- 1 tsp McCormick Salad Supreme
- Drain shrimp and crab and pat dry with a paper towel.
- In a large bowl, combine all ingredients except shrimp and crab; stir until combined.
- Add shrimp and crab and stir carefully so as to not break up crab.
- Refrigerate at least 30 minutes before serving.
More recipes you may enjoy!