Visit Vagus - Relieve Stress!

Have you ever been so frustrated you wanted to scream?

Ever had "Road Rage?"

How about that "Oh no! I'm late!" panic?

Or the, "Why did I just say that?" feeling?

Stress rears its ugly head in many forms, & we never really know when & how it will appear next. There's no use trying to stay free of stress - we can't live in a bubble. As much as we'd like to spend our days floating on a raft or relaxing on the beach, life happens & we react. And, when we do, our bodies naturally respond physically to the emotions we feel.

You've heard of the Fight or Flight response, of course, but have you really thought about it? Each time we emotionally react to a stressful situation, our bodies tense up & release cortisol so we can either fight or run from the imaginary (or real) threat to our safety. If we don't actually run or fight, that cortisol has no where to go, but our hearts still race, our blood pressure still rises, our digestive system slows down, our muscles tense.

For a long time, conventional wisdom has been that exercise was the best method to combat the everyday stressors we deal with by providing a release for the cortisol. While exercise has been shown to reduce stress for many, it may not be the cure-all that it has been thought to be in the stress management field after all.

After some study, neuroscientist Steven W. Porges, has suggested a method of stress relief you may not have heard of before...a smile with friends.

Dr. Porges believes that smiling & socialization works better than exercise to reduce stress because it activates the myelinated vagus nerve. And, according to Dr. Michael F. Roizen (You the Owner's Manual & RealAge.com fame) "What happens in Vagus doesn't stay in Vagus."

You see, the vagus nerve sends signals of calm & those signals effect a lot - it's actually called the "wandering nerve" because it wanders from the brain, through the chest & into the abdomen, touching a multitude of areas & organs. Doing activities like smiling & socializing with friends to stimulate the vagus nerve slows the heart rate & breathing, lowers blood pressure, & allows for smoother digestion. Your body is primed for optimal functioning, rather in its fight or flight mode where all oxygen & hormones are focused towards survival.

The key here is to find the right environment when you are feeling stressed. You want to be around people that are supportive & friendly - people with whom you feel safe. The only way the vagus nerve can fire is when we feel safe. Obviously, this isn't the perfect method for stress management in every situation, but it's definitely interesting & can't possibly hurt! If you want to try Dr. Porges' method, the next time you're feeling stressed:


1. scan your environment for *true* risks
2. adjust your thinking
3. smile with a friend







This week's challenge - Find a friend & Visit Vagus!

For Health & Wellness Coaching -
e-mail me at ggwellness@gmail.com

Have a great week!

Kim


More information about Dr. Porges' work can be found in this article at Psychology Today:

Mind Your Body: A Higher Road to Relaxation

Spring Has Arrived! Eat Well!

Spring is here!

I'm sitting on my back porch with my laptop watching & listening to the evidence of Spring as I write. The plants ravaged from winter's frosts (we got hit twice in Central Florida this year) are sprouting new life, flowers are blooming, birds are building nests & the butterflies are hatching. Life is everywhere!

Our small vegetable & herb garden has been planted & we are excited about a summer full of abundance. Last year, my husband & I grew a patch of tomatoes & learned about the local food movement when we read about the 100-mile diet. After reading about this pioneering couple who limited their diet to only that which they could find within 100 miles, I was inspired. That inspiration was quickly daunted when serious research turned up precious few resources for local food in the Central Florida area. The more I read about the benefits of eating local, the more frustrated I got.

Then, finally, my husband found a local, natural farmer through Local Harvest on the internet & we were off on our journey to eating local. The rewards have been terrific. Our visit yesterday to our organic farmer, Nize, at Planted Earth Vegetables in DeLand, was inspiring as many of her crops are coming in after Winter's respite. As we gathered up our salad mix with edible flowers, flax shoots, sunflower sprouts, mustard greens & fresh eggs, I couldn't help but notice the bright red strawberries growing & added them to our order. Leaving the garden, I popped a freshly picked strawberry into my mouth & was rewarded by a burst of warm sweetness you just don't get from strawberries shipped in from California.

If you haven't yet tried eating local here are some reasons to give it a whirl - first the bad news about the supermarkets:

• The average American meal travels 1500 miles before getting to the table

• Crops are picked long before they are ready (think reduced taste here)
  
• Nutrients are lost during the trip & while sitting in the store (many vegetables lose up to 50% of their nutrients within 3-5 days from being picked)
  
• Excess carbon dioxide is produced while our food travels, increasing global warming

• Factory farms are highly dependent on unnatural methods to produce food that appear perfect & can travel great distances
• fruits & vegetables genetically bred for looks, rather than their nutrition have reduced the genetic diversity in our crops & have opened us up to the potential for wide-spread crop devastation from disease or pests
• overuse of land, not allowing it to recover between crop cycles, creates the need for high doses of fertilizer & pesticides, further reducing the nutrient value of produce by stripping the topsoil of trace elements that can't be replaced by fertilizers
  
• pesticides & fertilizers contaminate local water supplies surrounding factory farms causing disease in the local population
• massive production of milk in factory farms is dependent on growth hormones & antibiotics that we consume daily
  

Now the good news about eating local:

• Local food is usually defined as that which travels less than 100 miles to get to the table
• crops can be picked at or much closer to their ripe state, retaining their taste & nutrients
  
• local produce, even if conventionally grown (pesticides &/or fertilizers) contains more nutrients
  
• less carbon dioxide is produced when your meal travels across town than across continents
  
• local food is usually from small farmers
• you can develop a relationship with the farmer & your food
• small farmers tend to experiment with genetically diverse crops, increasing our food supply's sustainability
• some small farmers operate under organic or nearly organic conditions (they are probably not "Certified Organic" because it is a pretty expensive process - give them a break on this one)
• in some areas of the country you can get antibiotic free, hormone free, & even unpasturized milk & dairy products (no unpasturized products in Florida), I hear it is fabulous! (if this makes you nervous, just do some research about shelf life & pasturization)
  
• Eating more local food is a healthier way to eat
• local food tends to be less processed
• most local food is whole food
• local food is definitely fresher
  

Since finding Nize & her small farm here in DeLand, we've discovered 2 other local farms that help support our love for local, fresh produce, and even a local honey producer. The quality is amazing & well worth the time it takes to place orders &/or make an additional trip. We are building relationships with the farmers & enjoy the time we spend collecting & selecting our meals. We definitely eat better & are getting a lot more creative about what to eat - you eat what is in season! I never thought I'd eat greens or flax shoots, but I've found that I actually love both (you don't have to cook greens to death - sorry Southerners!). And if you've never had really fresh eggs, you've got to try them!

O.k., some of you are thinking I've gone 'round the bend & am only eating what I can find within 100 miles, let me reassure you that I'm entirely too busy & lazy to live on the 100-mile diet, & gave that idea up shortly after I finished the article. There's way too much work involved in the 100-mile diet to get anything else accomplished! Besides, variety is the spice of my dietary life & I'm addicted to Asian, Indian & Mexican food (certainly not local here in Florida).

Despite my busy life & need for convenience, I am dedicated to small changes that make a big difference. Eating more local is a small change we found could be easily incorporated into our lifestyle, while making a big difference in our health & the environment. Since finding our local farmers, about 80% of our produce comes from these local sources. Because the produce tastes so wonderful, we've found our fruit & vegetable intake has increased to about 60% of our diet. Now, we're eating better & feeling great!

So, my challenge to you this Spring is to find a local farmer or CSA (Community Supported Agriculture cooperative), or even a farmer's market (be aware, some of the produce is the same as in the supermarkets) & explore the wonderful flavors & nutrition of truly fresh produce. Spring is here, take advantage of the abundance!

Here are some resources to help you find & learn about local farmers or CSA's:

Local Harvest
Eat Well Guide
Community Supported Agriculture Search
Biodynamic Farms

Happy eating!

Kim
visit Greener Grass or e-mail me at ggwellness@gmail.com for more tips on wellness & for Health & Wellness Coaching!

Five Ways to be more Response*Able*

You're probably one of the most Responsible people around. People depend on you.

But, are you Response*Able*?

Do you sacrifice your needs while you work hard, take care of others & do your duty? Admirable, but there is a catch...

If we spend all day focused on everyone else's needs, we leave little time & energy to take care of ourselves. At the end of the day, we're drained & stressed, paying a significant price for all this self-imposed "responsibility"...

maybe the price is resentment

or excess weight,

or even chronic illness.

Can you name the price you're paying? Eventually, being too responsible leads to being less effective.

But, there is hope! By changing our language from "responsible" to "response*Able*" we cause a new definition, - the ability to respond, that brings a sudden shift in energy & power.

As response*Able* people, we are empowered to meet our daily challenges with energy, vitality and an open spirit.

Here are 5 ways to become more Response*able*

Start & End the Day Right - Watch a dog or cat wake up - They slowly rise, S-T-R-E-T-C-H their muscles; wander to the water dish; ask to go outside; beg for a cookie & then start their day. Bedtime is about the same. In contrast, how do you start & end the day? Do you jump when the alarm clock rings & run into the shower? Could the alarm be adjusted by 5 minutes to allow for a smoother start?

Eat Well - Science backs up what our mothers told us: "You are what you eat." Nutrition dramatically effects our stress & energy levels. Living on caffeine & processed foods, we feel tired & stressed out. Small changes in diet can lead to big results in energy & well-being.

Move - Basic physics shows us - move & it is easier to move. How much energy can you generate by getting off the couch (or away from the computer) & moving your body? No need to run a marathon, try taking the stairs or walking across the parking lot. Stand up while talking on the phone & pace around the office or kitchen. Just MOVE. Your muscles will thank you & your body will respond when you need it.

Manage Stress - Stress can't be avoided, but it can be managed. Too much stress saps energy, erodes self-esteem & makes us sick. Managing stress is a great way to slow down aging & increase the body's ability to respond to the world. Try a few relaxation techniques. Check out the post: 3 Quick Stress Busters in the article archives for a few ideas. If those don't work, try others. (Watch for future posts on stress management!)

Nurture Relationships - When was the last time you spent the day with a friend? O.k., how about a lunch date or maybe dinner? Too long? There's great evidence that people with strong social support lead healthier & longer lives. Don't worry if you're not a social butterfly, just a few solid relationships will do the trick.

Practicing these 5 habits is a good start to becoming more Response*Able* to yourself & the important people in your life.

1. Could you be more effective if you took some time for your needs?
   
2. What would it take for you to move forward to becoming more Respons*Able* today?

Have a wonderful & well week!

Kim Ellis

Got comments? I'd love to hear from you! Visit the main page @ Greener Grass & click on the pencil at the bottom of the page!

Mastering the Munchie Monster

Have you ever set out with the best food plan for the day & found yourself in a bowl of potato-chip-brownie-bottom-ice-cream-pie by bedtime? If so, welcome to the emotional eating club! This is an actual snack I had one evening after a particularly difficult day at work. When I was finally done eating the chocolate monstrosity, I felt guilt & shame (along with a really upset stomach!).

Most of our dietary collapses are less catastrophic than the salt-chocolate diet-death bowl above, but we all face temptation in one form or another when it comes to food. The key to Mastering the Monster is learning to be leaders of ourselves, instead of trying to be totally in control.

Many of us struggle for dietary control - powering through desires & needs while trying to "tough it out." There *is* another way! Forget trying to be tough. Cravings come from needs. Needs are *real*! If you ignore your needs, eventually you'll pay the price.

A lot of us eat to fill emotional needs - food is one of our coping mechanisms. When we deny ourselves that coping mechanism during our strict "diets," all we do is trigger the little kid in us who demands: "Feed Me!" If, instead, we identify & acknowledge our emotional eating for what it is & honor our needs, we are one step closer to leading ourselves & mastering the munchie monster.

We can identify emotional eating by following these guidelines:

1. Emotional hunger comes on suddenly
2. Physical hunger occurs gradually
   
3. When eating to fill an emotional void, you crave specific foods, (pizza or ice cream); only that food will do
4. When eating because you are actually hungry, you're open to options.
5. Emotional hunger feels like it needs to be satisfied instantly with the food you crave
6. Physical hunger can wait
7. Even when you're full, if you're eating to satisfy emotional needs, you'll probably keep eating
8. When eating because you're hungry, you'll usually stop when you're full
9. Emotional eating can leave behind feelings of guilt
10. Eating when you are physically hungry does not

Now that you've identified whether you're emotionally or physically hungry, it's time to get FIIT with a tactical plan:

1. Figure out what is happening when you give in to temptations
2. I dentify the feeling associated
   
3. I mplement a strategy to deal with the real feeling &/or situation
4. T ake note of your success & keep the momentum going

Are you physically hungry?	Don't let yourself to get too hungry - eat when you are a little hungry, not famished Assure your snacks & meals have enough protein to carry you through until your next meal or snack time Have healthy snacks available that meet your needs
Are you bored?	Take a break Go for a walk Chat with a friend Find something to distract you Exercise...
Are you tired?	Assure you get enough rest regularly Regularly eat whole foods (processed foods lack full nutrition) Assure you get enough activity Take a break Eat a healthy snack Take a walk outside Take a nap
Are you feeling angry or upset?	Chat with a friend Read some inspirational literature Watch a comic video clip or read some jokes on the internet (save e-mails people send you for just these times!) Take a walk outside Say a prayer Do a relaxation exercise
Are you pressured by other people eating in a social situation? (what is the feeling?)	Identify the feeling & work on that Learn about boundaries (internal & social) Plan your eating for social occasions Make your plan public, enlisting support (work the peer pressure to your advantage) Take a healthy option for pot-luck events Have a small portion if no healthy options are available (you can eat a healthy snack later if you're still hungry) Just make the decision to enjoy the event & resume your plan afterwards - no foods are "bad." Give yourself the freedom to *occasionally* splurge, as long as your overall eating is within your plan. Do this because you *want to* not because you are pressured to.
Do you feel guilty about leaving food on your plate?	Erase the image of starving people in Ethiopia! Your dinner has nothing to do with them! Forget about it going to "waste" - you don't want it going to WAIST or HIPS!
Do you over indulge when you go out to eat? (what is the feeling?)	Identify the feeling & work on that issue Make a plan before you go into the restaurant. Most of us eat at the same places regularly & know the menu. Tell the server you don't need a menu - place your order & avoid temptation. Ask your server not to bring the bread basket. (you can consume 500-1000 calories in bread & butter alone before your dinner arrives!) Get a broth-based soup before your dinner - studies show that we eat less calories after eating soup. Ask for the to-go container with your meal & put 1/2 in the container as soon as it arrives. Restaurant portions are notoriously huge & we usually eat whatever is in front of us.

Some general Munchie Monster Mastery tips:

1. Figure out some healthy comfort foods you can go to when you really can't deal with the emotional eating monster. Comfort foods don't need to be unhealthy. (Mine is nuts & dried fruit)
2. Think Moderation, not Elimination. After just 4 bites of food, it registers in your memory. So if you really need that chocolate cake, get it - eat 4 bites slowly - savor them. Then you can have the experience of your comfort food without all the guilt & calories!
3. Keep a list of strategies & alternative activities with you so when that immediate need strikes you don't have to work hard to figure out what to do. Just pull out your list & find the right strategy for the moment.

Above all, give yourself a break! The more we spiral into guilt cycles, the more we wallow in our bad habits. If things fall apart, recognize yourself as human! Pick yourself up & recommit to your goals & vision. Start again...without the guilt trip!

As for me, chocolate is still my thing. There are moments that I *need* chocolate! So, I'm keeping a small amount of fair trade, organic chocolate in the house just in case I find myself in a true chocolate crisis. It calms the nerves & keeps me feeling like I do my part for the world.

Happy monster bashing!

Kim

3 Quick Stress Busters

Want to de-stress, relax & unwind quickly during your very busy day? Here are 3 quick tips:

60-Second Zen Breathing

Get in a comfortable, quiet spot; either a chair or better yet, reclining. Place one hand on your abdomen & one on your chest. Slowly breathe in...all the way into your belly button, making your abdomen rise; your chest should remain fairly still. Now, slowly exhale, your abdomen should fall as you release the air; (again, your chest shouldn't move much). Continue breathing like this for about 60 seconds, or more if you have the time. This is a wonderful way to get to sleep at night after a rough day.

Focused Muscle Relaxation

Again, find a comfortable, quiet spot, either sitting or reclining (as you get really good at this, you can do it anywhere). Take an overall assessment of yourself. Feel each zone of your body fully for tension. Are the muscles of your forehead scrunched? How about your jaw? Are your shoulders low & relaxed or pulled up & tense? How about your breathing; is it slow & relaxed, or shallow & rapid with tight muscles across your chest? Move through your body, scanning each muscle zone & feeling for bits of tension.

As you find an area of tension, consciously tighten those muscles as hard as you can. Squeeze intensely! Then take a deep breath and release the area. Let it completely relax. Take another breath, release the air & let the muscles relax further. Move the muscles around a bit. Make funny faces if you have to. Do what ever it takes to release the tension in that area right now before it gets so tight you have knots.

Do this exercise every 2-3 hours & soon you’ll find you can spot tension as it starts, quickly stop it & you won’t have those knots you’ve gotten so used to for years.

Mental Vacation

This one works anywhere, anytime…just not while driving please! Close your eyes & picture your favorite vacation spot. Immerse yourself in the image & the ambiance. Imagine the sights, sounds & smells of the place. Stay there for 30-60 seconds, breathing in the air of the relaxation you experienced while you were away from the world of work & responsibility. Open your eyes & come back…sorry, you truly are here in reality, but wasn’t it nice to get away for a moment?

What would it take for you to Relax today?

Come walk on the Greener Grass of Wellness!

Kim