Embrace Your Heart Blog

Stress Remedy: Wine and Chocolate

• A glass of red wine, a lovely piece of chocolate, comfy clothes and a moment to say “ahhhh” at the end of the day -- yes, the wine and chocolate stress remedy.

No, it doesn’t have to be wine and chocolate, although they both have heart healthy benefits, but taking some time at the end of the day to relax, enjoy yourself and focus on what was good during the day can go a long way to reducing your stress level. 

Your body needs time to process cortisol, a chemical the body naturally creates during stress.   There to regulate blood pressure and give you a quick burst of energy to manage your "fight or flight" response, cortisol in prolonged high levels can lead to heart disease.   Sadly, too often we don't allow our bodies to relax enough to turn off the cortisol response and return to normal.

The biggest gift you can give yourself – and the people who love you – is managing your stress.

 

Here are some tips to reduce your stress level:

• Indulge yourself: Take a bite of the chocolate and let it melt on your tongue, swirl in a sip of wine.  Let the flavors mingle and savor the taste.  Heave wonderful sigh – “ahhhh” to release the tension of the day and focus on what is good.  Just indulge yourself – you deserve it.
  • Women are great at managing other people’s stress, but we are often lousy at taking the time to manage our own.  Give yourself permission to indulge a little, with wine and chocolate, a cup of tea, or a guilty pleasure (like American Idol). 
• Rock out:  You know the song.  You know every word.  You hear it and your body just starts to move.  Play it loud, sing along – dance around, let the joy out!  Use the endorphins to raise your mood and lighten your load. 
  • Plus, moving your body – being active is a great way to lower your blood pressure, improve your glucose metabolism, manage your weight – and yes, reduce your stress.
• Sleep:  Women are sleep deprived.  We eat away at the margins of the day, getting up a bit earlier, and staying up a bit later to get everything done.  If you are falling asleep at your computer it isn’t because you have a boring job – you are tired!  Bored people fidget, tired people fall asleep.  The only time body processes cortisol well is while you sleep – don’t deprive your body of the opportunity to protect your heart.  Get some sleep!
• Get outside:  Everyone needs at least 15 minutes of direct sunlight a day –yet we spend so much of our day inside.  Get outside and get some sunlight.  Take a walk at lunch time – or better yet eat outside as the days get warmer.
• Have some fun: One of the great things about having kids is they give you permission to do silly things, like skipping down the street or playing pranks on April Fool’s Day.  Having fun is a great way to reduce your stress.  Kim and Jason Kotecki have made it their life’s mission to help people live with less stress and more fun.  Jason’s book Escape Adulthood is one of my favorite resources and Club K&J is a great place to find some ways to put more fun in your life.

However you do it -- find ways to let your body relax.  Take the time to enjoy what is good and give yourself the chance to slow down, return to normal function and say, "ahhh."

Escape Adulthood

Escape Adulthood:  8 Secrets from Childhood for the Stressed-out Grown-up.

Having kids is the quickest way to feel like a grown up! Yet, as author and cartoonist Jason Kotecki demonstrates children are a rich source of helping us all fight Adultitis and live a less stressed life.

We all have those moments when we wish we could get away from the paperwork, the bills, and the responsibilities of adulthood.  Jason's book, Escape Adulthood is the remedy. Using personal stories, delightful Kim and Jason cartoons, tips and humor, Jason shows how easy it can be to add more passion, fun and energy to your life.

 

A great gift for the stressed out mom, dad, boss friend, or co-worker!

jason kotecki

Less Stress for Easter

My Dad, psychologist and all around wise man, used to say, “Even good things are stressful.”  I guess it is little wonder why having your family converge for holidays can produce stress.

• Stress over getting dinner to the table.
• Stress over living up to Mom or Grandma’s cooking expertise.
• Stress over limiting the overeating.
• Stress over what to talk about with your cousin’s newest boyfriend.
• Stress over getting your kids to behave.
• Stress over just finding enough chairs.

So often we get tied up in the logistics of the day and lose sight of what is really important – being with people we love.

Here are some tips for limiting your stress this Easter:

1. Have a simple menu.  Even though Grandma may have served a complete Greek feast, you don’t have to.  Choose some special things you really enjoy.  Or, ask family members to pitch in and bring a special dish.
2. Plate the meal.  Rather than passing everything family style, make up lovely plates with a bit of everything.  This should help with the portion size. 
3. Don’t stay cooped up.  Take a walk, go for a drive, or get out of the house as a group or in smaller groups (or even just yourself if you really need a break).   A little fresh air and movement after dinner is a welcome change.
4. Play a game.  If making conversation is a challenge, fill the time comfortably with charades, cards, board games or even video games.
5. Plan activities for the kids.  New games, coloring books, craft projects or items like bubbles and jump ropes (for those of you not dealing with 30 degree weather!) can go a long way to entertaining the younger generation.
6. Using the magic word: NO.  You don’t have to please everyone.  You don’t have to meet every request.  You don’t need to run yourself ragged.  No is a powerful word.  Be pleasant, but be firm.
7. Breathe:  When you feel like it is just too much – breathe.  In through the nose, out through the mouth. – more air out than in.  Five good deep breaths can make a big difference in how you feel.
8. Remember it isn’t about what is on the table, but who is around it. 

Enjoy the people in your life and around your table.

Happy Easter!

Prank, Laugh & Connect

Clay loves April Fool’s Day!  My wonderful husband is devious and secretive, but fortunately he uses his powers for good.  For years he pulled pranks on me before my eyes were fully open on the first morning of April.  Now he has a new audience.

Our six-year-old daughters!

He greeted them this morning dressed in a red muumuu and a tiara – and the day got “wacky-er” from there.  Instead of our traditional Sunday morning breakfast of chocolate chip pancakes (whole wheat of course), he served them pink pancakes with carrot chips.  Which they actually ate until we told them it was a joke!

There were little rubber mice in their rain boots, spiders and eye balls in their ice cubes, and the best by far was when Callie Jo came in carrying the plastic poop.

“Mama, what’s this?” she asked.

“Poop!” I replied.

“AHHHHH!” she screamed running from the room and throwing it against the wall.

Now, it may sound like we tortured the girls – and maybe we did, a little.  But, playing is a big part of what makes us a happy family.  I think it is fantastic for the girls to see their sometimes serious Daddy laughing his butt off! 

They tried to pull pranks on us – and we played along.  It is probably good that they haven’t figured out how to be devious or secretive … yet.  My crystal ball shows a long future of pranks, going both ways!

Now that is something to look forward to!

All-in-all, the whole family had a great day.  We ended dinner with Clay complaining he was still hungry; we had a fake argument that ended with me daring him to eat the dirt out of the flower pot centerpiece.  He dug in, made a face and then convinced the girls to try some.  It was of course “dirt pie” ground up cookies and pudding – but you should have seen their faces when he took the first bite!

Find ways to play.  It is amazing how good a belly laugh can make you feel -- especially when you share it with someone you love.