1. 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
Author, Health Coach, International Speaker

4. 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

5. 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?

6. Your body and stress

7. “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

8. 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.

9. 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

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

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

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

13. Time visualization and meditation

14. Love self-healing meditation

15. Breathe Quiet the Mind Release Tension

16. Mindful eating meditation

18. https://goo.gl/4gevMP www.RosieBank.com/Trilogy

19. I Love You I just wanted to say… www.HealthMattersCoaching.com