Strawberry Basil Spinach Salad
2 c. Fresh Spinach, washed and dried
4-5 Strawberries, washed, tops removed and sliced
2 Tb. Fresh Basil, washed & cut in strips (chiffonade*)
1/3 c. Fresh Mozzarella Pearls (Whole-Milk)
2-3 Tb. Balsamic Dressing (such as Newman’s Own Lite Balsamic Vinaigrette)
Mix all ingredients and enjoy! Serves 1.
*Culinary Tip: To cut herbs chiffonade: stack clean and dry basil leaves on top of one another and roll them up tightly. Slice the rolled leaves every 1/8th inch perpendicular to the roll to create perfect ribbons of the herb.
Nutrition Analysis: Calories: 260 kcal. Fat 14 g. Total Carbs 18 g. Fiber: 3 g. Sugars: 7 g. Protein: 14 g. Sodium 520 mg.
Nutrition Note: Full-fat dairy like mozzarella cheese is high in CLA (conjugated linoleic acid) which may help to reduce the risk of colon cancer. Full-fat dairy may also help to lower blood pressure and help to lower overall body fat percentages, while remaining a great source of protein. Total calories are still important with full-fat dairy, so watch portion sizes. Strawberries are high in vitamin C, which bolsters immunity and aids in collagen repair. Spinach is a vitamin A powerhouse, with 200% your daily RDA in 1 cup, helping to prevent night blindness. Spinach is also high in potassium, which is an electrolyte that needs to be replaced after exercise to help prevent muscle cramps.
This guide to weightlifting equipment will help you recognize equipment in the free weights section, know how to properly use them, and gives a few exercise suggestions that can be done with each
Source: 1,200 Calories | HuffPost
This is an excerpt from Coping Styles, written by Jonathan M. Fraser-Lindsey, PhD, LCPC. We want to thank Dr. Fraser-Lindsey for allowing us to share this, and he reserves all rights regarding the piece. The 1DOS Team feels this is very much on point with what makes our own team tick – changing behavior and utilizing a solid support system to rechannel our stressors. Exercise AND relaxation are important, and when you run into trouble ask for help!
(Coping Learned through Illness)
Tim is a guy who enjoys life, has a positive attitude most of the time, and generally feels like things go pretty smoothly, as a matter of course. He’s also a guy who gets migraines. He always has had them, since he was a child. He’s seen a doctor or two and once even got some pills to help, but he tries not to take them. A long time ago, his mother used to dote over him when his headaches first started, but his father constantly encouraged him to push through the pain. He saw a lot of disappointment from his father when the pain became so great that he had to go lie down in his room, but his mother would stand up for him. After all, she had had migraines herself and knew how much they hurt.
When Tim notices the migraines, he knows he only has so long to get himself a couple of aspirin and lie down in a dark room. Sometimes he pushes himself to finish the task he’s on, if he’s at work, but his mind stays focused all afternoon on the pain; especially that that pain is going to get worse if he doesn’t do something about it soon. If he’s at home, he’ll usually stop what he’s doing early; he knows it might take hours for the headache to pass.
Tim mentions his headaches to coworkers so that they understand why he doesn’t always act as cheerful as he is most days. Several of them used to express sympathy (which he had trouble accepting), but most spare little more than a quick nod of understanding these days. His boss has yet to mention that Tim keeps himself at work even when he’s hurting, and secretly Tim resents that his extra effort isn’t appreciated. He won’t talk about it, though.
The time Tim spends sick prevents him from taking care of all his business as quickly as he should, but what can he do? He pushes himself as much as he can, but he’s not an iron man. Some things just have to have priority.
Obvious Patient: The core of the Patient is, commonly, a lack of notice of the impact of stressors that others seem to feel. While others worry, moan, complain, or grow angry, you tend to keep a steady or positive attitude. Eventually, however, you find yourself battling some reoccurring pain or illness; one that may have no obvious origin or perhaps a past medical problem that keeps flaring up unexpectedly. When this happens, you shut down, seeking as much attention as you can get. You complain to those who will give you sympathy (or even just tolerate it) and seek to let others do for you as much as they are willing. Sometimes individual attention might not be enough and you’ll seek professional assurance that you are sick; which you are. The origin of the problem may be hard to tack down or the doctors might rack it up as a “reaction to stress”. Regardless, the physical problems keep cropping up, keeping you from meeting all your obligations and forcing you to seek help.
When you aren’t sick, you’re typically pleasant and friendly. But when sick, you can become demanding of both sympathy and attention to your needs. Eventually some people will grow angry at your actions or criticize even the idea of you being sick. Some may accuse you of faking or just acting like a baby. You may be able to repair some of these relationships when you aren’t sick, but others seem to be permanently damaged.
Subtle Patient: You have a strict dislike for your physical illnesses and pain, but still they come. You may have a standard explanation for some reoccurring problem, but nothing seems to make you better for too long. The illness and pain return regardless. You make a point, however, to fulfill any obligation you can, though naturally some limitations keep you from making all of them. After all, you can’t be expected to work at 100% when you’re making a lot of trips to the bathroom or tending to your headache. So you push yourself to 75% or 90% as a sign that you’re not “babying” yourself. You do make a point to let others know that you’re struggling, but try to refuse direct help; until they force you to take it a little bit easier. Some days all you get for pushing yourself is some extra sympathy, which you tend to criticize yourself for receiving. After all, you need to see yourself as strong and you don’t like others seeing you as having weakness.
Functional Patient: You tend to have a positive outlook on life and feel that things work out just fine on their own much of the time. You also have a routine, including exercise, relaxation, and physically healthy habits that you find noticeably influence how you feel day-to-day. You might have heard how exercise releases chemicals in your brain that improve mood, but for you the effects seem to last for quite a while. You also notice that things are not as cheerful when you don’t stick to your physical routine. There may be days when you feel completely exhausted and your reaction is to take some quiet time to yourself. Luckily, this works well much of the time; you even notice that exercise and relaxation tend to often keep off reoccurring illnesses that you’ve had in the past and these same activities help you when you start to feel pain. Sometimes they may even get rid of those nasty physical problems you still run into part of the time. This probably makes good sense to you; after all, doctors have been saying for years how important a healthy lifestyle is.
Let’s be clear. Not all illness is caused by stress. Not everyone who complains about pain is a Patient. But if there’s a long history of illness, even illness that has a sound physical origin, it can be easy to slide into this style, especially if someone loves us enough to help us out. So, how exactly does standard human experiences like sickness and love end up becoming a way of coping with the world? It’s all about what the Patient does in order to deal and not deal with stress.
In particular, what the Patient is doing is dragging mental stress out of the conscious mind and dispersing it into the body. Stress is naturally channeled, in part, through the body in all humans. It’s stress that causes the physical experience we notice when we are angry or scared, the Fight or Flight response (changes in alertness, reflexes, and muscle tension). But for many people, the body is not actively meant as a storage unit for stress. They will put some stress in their body (we call this tension), but any accumulation is a side effect of not working it out naturally through exercise and relaxation. For the Patient, however, storing stress is not only purposeful, but one of his/her most common means of dealing with life. Instead of leaving mental stress in the mind where it originated, it gets pulled quickly out of the conscious and dumped into our arms, legs, neck, intestines, and heart.
Why do this? Because, if the stress is not directly in my attention, then I can act as if it isn’t there at all. This is similar to one reason many people deposit money in the bank: if it were in their pocket, they’d spend that money, or at least think about it every time they see something they want. In the bank, out of sight, they know the money is there but it can be kept from dominating their thinking, at least part of the time.
So it is with the Patient. A conscious mind free of stress lets a person keep a sunny disposition, or at least focus their attention on other things. Without worry and fear holding them down, Patients are often highly productive (when they feel well) and can be as pleasant and lively as they wish to be. Sometimes this avoidance of stress seems disconnected from feelings of physical sickness and sometimes the two are much more obviously dependant on each other. Though it has become a joke to proclaim to be unable to do something because of a headache, some people with the Patient style do have physical problems in order to directly avoid a stressful situation.
Eventually, though, this all comes with a price. The body wasn’t designed to store stress indefinitely and, likely, the Patient is acting so stress-free that he/she doesn’t take steps to get rid of it. It just sits there, building up, until it starts to hamper the way the body works. As the demands on the body increase, it begins to fray and break down. We don’t have endless resources and aren’t made of the toughest material around. The human body survives damage, harsh environments, and day-to-day use because it has the power to rebuild itself constantly. But stress can directly interfere with this rebuilding or increase the amount of damage we undergo faster than we can repair.
And when we start to slow down or shut down for a while, the trap is sprung.
Many Patients soon discover that there are people who will come to help them when they start to wear down and break down. Humans are commonly social animals, invested in being able to rely on others to some extent or another. When one of the group starts to not be as productive, helpful, or resourceful as usual, we come to their aid, assuming that, once well, they will be able to pick up their slack again. Or at least we are attached enough to someone just to want to keep that person around. Most of us do get better and start to pick up the slack, so this assumption that me taking care of you is a benefit to us both is well justified. However, what has really happened when I take care of someone else? Chances are, I’ve directly and indirectly reduced the amount of stress that person has to deal with. And it’s likely that I wouldn’t have helped as much as I did if that person hadn’t been breaking down.
So there it is; the perfect excuse to get sick. I want to ignore my stress, but it gets me in the end anyway. But what luck! My friends and family have now stepped in and my stress is taken care of. I can successfully continue to ignore it!
Ultimately, however, storing stress in my body suppresses my immune system, leads to muscle damage of all kinds, complications of other diseases, and can wear out my heart and mind. Thus the Patient who does not care for her or his body is slowly burning away the years of their lives.
So, how do we avoid the bad and keep the good? As discussed in chapter 3, trying to switch coping styles isn’t the answer. Modifying what we do and harnessing the positive, functional power of the Patient will serve us well. We may even have had a successful experience with the functional version in the past and can build right off that.
Regardless of the stressor, to some degree, the Patient will always take some of that mental stress and throw it into the body. That’s perfectly fine. The body is a stress harnessing and reducing machine. The trick is, it’s not a storage device. If we want to avoid getting caught in the cycle of suffering physically, whining and complaining, and struggling with unhealthy dependency, we need to take care to process the stress out.
For the Patient, just as the style of coping is about the body, so, predominantly, is the key to making the style functional. Including equal amounts of safe exercise and productive relaxation will greatly reduce the stress in our bodies and will trigger internal motivators that will help us push through the minor pains. In addition, because the stress is mental in origin, there are a few things we can do to get rid of it before we even start to store it.
A healthy and safe exercise routine is essential for the Patient. Walking, swimming, cycling, aerobics, and other, primarily cardiovascular exercises can be a big help. Remember though, that it is regular use of exercise that is more important that the intensity of it. Even exercise that simply maintains our current weight and body mass, when done regularly, will have a huge impact on our daily lives. Keeping to a good routine that you can enjoy is the first step to making exercise an effective modifier.
One more thing, however. Even individuals in good health should consult a medical professional before starting any exercise routine.
Similarly, jumping on a fad diet or eating whatever you want, whenever you want are both sure-fire ways to damage the Patient. Nutrition is just as important as exercise and even eating a balanced meal has an amazing affect on how the Patient feels mentally. Much like exercise, however, guidance from a dietician or another professional is very important and should be the source to turn to when looking to make some life changes.
Ultimately, the Patient is cautioned to not start a program that is intended to be temporary (such as dieting or exercising just to lose that extra 10 pounds or until I reach a certain weight). I cannot stress enough that this change is a permanent necessity if you want a powerful, happy, successful, and low stress life. Make some choices about how you intend to live your life and just start living that way—forever. If you find yourself fixating on the scale, get rid of it.
Equally as important as exercise is a regular relaxation routine. Because relaxation is useful for many different styles, specific relaxation techniques are addressed in chapter 15.
3) Talking out Anxiety
Not all stress comes from anxiety, or other emotional states, but anxiety is often a large part of the problem. Anxiety is typically one of the most undesirable experiences that the Patient might encounter and is often pushed quickly out of the conscious mind whenever possible. However, if this stress is reduced while it’s still in the mind, it greatly reduces how much is getting dumped into the body.
Admitting to oneself that negative experiences happen can be a powerful tool to help the Patient. But even more powerful is sharing that anxiety with those we can trust. Getting advice or turning to someone else for answers isn’t necessary; just finding a good listener and being honest with oneself that things aren’t always wonderful, and that that fact is ok. Talk out the anxiety; it won’t prevent stress from going into the body, but will make what does more manageable.
Additional thoughts on expressing emotions are covered in Chapter 17.
4) Plan for the Stressors Before They Come
Many Patients find that certain kinds of stressors are the ones that lay them low the most. In other words, they notice that they can almost perfectly predict when they’ll end up sick or in pain, solely based on what stress is hitting them. It might be an anniversary, a certain job task, something that has to be done at home, having an argument, spending time with a certain someone, or almost anything at all. But, whatever the event, its usually something the Patient doesn’t want to do, and something someone else has taken care of for them. (Or the pain may have led to a quick end to the stressor, which could be the case for events such as arguments.)
So, if the Patient doesn’t want to be sentenced to becoming ill again and again, the best thing to do is reduce the stressor as much as possible before it hits. In other words, find a new way to deal with the problem before it hits again. For example, this might mean not procrastinating on one task so that its taken care of earlier, asking for assistance before you lose the ability to take care of it yourself, or learning better ways to calmly discuss problems.
Obviously, this particular way to modify this style is specific to the stressor, but taking the time to notice your patterns and trying to learn new ways to deal with them is a powerful tool for the Patient. If you’ve ever said “oh, such-and-such happened and now I’m going to end up sick”, you have the power to find a way to avoid being sick because of that event.
5) Go for the 75%
If you find yourself more the Obvious Patient, instead of the Subtle Patient, work first on just striving for that 75%. One of the worst moves a Patient can make is letting someone else do everything. This is setting him/herself up for another round of pain. Applying ourselves, to the extent that is physically safe, will counter some of our dependency on others dealing with our world and get us ready to really move to the functional use of this style.
How do I know what’s physically safe when I feel ill? Once again, turn to a friendly medical professional and follow the recommendations. Talk about what’s going on and let that person know that you want to do what you can, without risking your health. If they suggest light work or your normal routine, follow the instructions, especially if you find yourself using another style to deal with your dislike of the professional’s advice. If it’s a headache, a cold, or something else that you don’t want to see a professional for, make sure you keep your goal to move towards functional coping, instead of letting yourself skate on someone else’s sympathies.
6) Ask for Help
This might, at first, seem counterproductive, especially for the more subtle Patients. But, I’m not talking about waiting for that last moment when I’m incapable of doing something. I’m talking about right now, when I feel good, asking for help. I’m talking about taking responsibility for getting things done.
Many Patients don’t ask for help—others just force help upon them. Some think that asking for help is wrong or that they’re needed help so much they’ve burned their bridges. Others don’t recognize their need for help until they’re laid so low that they can’t ask for anything. A few have neglected the words so long that they don’t exist within them anymore.
Asking for help is about recognizing that there are problems, knowing that it is human to seek assistance, and taking responsibility for the success. I can ask for help and still be in charge of the end result, still be responsible for taking care of the stress. The essential element here is that I am the one seeking help. Thus, I am still in charge of caring for myself. This can help modify the Patient style, even in the midst of a powerful illness. Asking for help when I need it is a natural and necessary part of the self-care that makes this style functional.
FEMAIL has spoken to Australian holistic nutritionist and wellness guru, Lee Holmes, to find out what trends we should be trying and the ones we need to let go of for the remainder of the year.
Eating a little of a tasty dessert doesn’t satisfy me — it creates a fierce craving to eat it all, and then some.
Sometimes, it seems like your mind has a mind of its own.