Community Connections July 9, 2018 Rosie Bank

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How to Unwind from Too Much Stress … and live a more balanced, healthy, and peaceful life. Community Connections July 9, 2018 Rosie Bank Board Certified Integrative Nutrition Health Coach www.HealthMattersCoaching.com www.Facebook.com/BankOnYourBody Author, Health Coach, International Speaker

www.RosieBank.com/Trilogy

Objectives Recognize signs of stress Increase peace and relaxation Improve health markers Reduce cravings Increase energy Better relationship with food and drink New perception of time

Stress quiz Do you experience muscle tension or soreness? Do you have a “short fuse” and get upset or frustrated easily? Do you frequently experience “not enough time?” Do you have worrisome, obsessive, or recurring negative thoughts? Do you crave alcohol, caffeine, or sugary or starchy foods? Are you frequently tired and/or run out of energy during the day? Do you get colds, flus or feel unwell frequently? Have you experienced heart palpitations, racing mind, or chest pains? Do you ever feel out of control of your life? Do you feel out of control regarding your health? Do you experience low libido or disassociation with sex?

Your body and stress

“Feel good” neurotransmitters The Nervous system CNS  ANS: SNS V PNS Breathing Heartbeat Digestion Fuel: glucose versus fat Food choices, cravings Sleep vs. sleep deprivation Digestion or SNS diverts resources away from digestive system. Especially HCl acid pre-production in the stomach. Energy, mood or Factors: caffeine, perceived pressure and stress, lack of sleep Diaphragm breathing, being well-rested, yoga, restorative practices, meditation Serotonin Dopamine GABA “Feel good” neurotransmitters Epinephrine Cortisol Adrenaline Stress hormones www.RosieBank.com

Compromised immune function STRESS RESPONSE Compromised immune function Exogenous stress: Coming from an external situation. Example: work related, family issues. Endogenous stress: Due to internal stressors. Thoughts, interpretations, self-perception. Also, perceived stress and pressure. What you tell yourself. www.RosieBank.com

Signs Perception of not enough time Unfamiliar with quiet time Habitual worry Erratic unpredictable eating, food choices Feeling that your schedule runs your life Your answer to “How are you?” Your body feels “off” Sleep and weight issues Emotional triggers/mood challenges www.RosieBank.com

food Simple carbs Mindless snacking Cravings Skipping meals Portion control Energy crashes/exhaustion Emotional eating Multi-tasking www.RosieBank.com

The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. www.RosieBank.com

Points of focus Best practices Mindful eating Mindset and self-talk Physical movement and refreshing exercise Relaxation, breathing Emotional awareness Self-nourishment Restorative sleep www.RosieBank.com

Time visualization and meditation www.RosieBank.com

Love self-healing meditation www.RosieBank.com

Breathe Quiet the Mind Release Tension www.RosieBank.com

Mindful eating meditation www.RosieBank.com

www.RosieBank.com

https://goo.gl/4gevMP www.RosieBank.com/Trilogy http://rosiebank.com/are-you-addicted-to-stress-podcast-12/ www.RosieBank.com

I Love You I just wanted to say… www.HealthMattersCoaching.com www.Facebok.com/BankOnYourBodyd

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