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Practical Ways To Manage Your Stress Levels

January 8, 2022 by Monica Nelson Leave a Comment

Practical Ways To Manage Your Stress Levels

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It is easy to get overwhelmed today. Stress is more prevalent today than ever as many people have to switch between work, family life, and other personal commitments. A recent US study suggests prolonged stress persists at increased levels for many Americans, and it’s just a matter of time before it begins to take a toll on their physical and mental health. It is therefore essential to find ways to manage your stress levels. That said, here are four easy ways to cope with stress.

Exercise more

Regular exercising is effective for relaxing your body and mind. It is also beneficial for improving your moods—experts advise between thirty minutes and two hours of moderately intense exercising such as brisk walking. You can also consider an hour of vigorous exercising like jogging, lap swimming, and other sports activities. It is essential to set a goal and focus on achieving them to keep you motivated. However, taking part in any exercise is better than not exercising at all, so keep this in mind.

Take a break

Modern living can be busy, making it important to pause and relax. Consider your lifestyle and find ways to slow down. You may want to set your time five or ten minutes ahead to get to places early and avoid rush hours. Likewise, you can use the slow lane when driving on highways to avoid road rage. Breaking down jobs into manageable tasks can help keep you relaxed even when dealing with complex jobs. It is tempting to answer all your emails in today’s working from home climate. Yet, it is best to focus on a few pressing ones and respond to the others later.

Connect with your support group

Having face-to-face conversations with other people can release stress-relieving hormones in the human body. You can leverage the good listeners in your life as a stress-coping mechanism. If you feel stressed out, talk to some friends and communicate your feelings. You’ll be surprised how these small changes can bring changes and free your stress weights. Unfortunately, individuals with some auditory challenges may find it difficult to hear or communicate their true feelings. So it is essential to learn more about how you can use body language to help you communicate.

Get enough sleep

Your body will struggle to handle stress if you are not getting at least seven hours of sleep every night. Stress can keep you up at night, and it is vital to find the root causes and address them appropriately. You can also include other mindful practices such as yoga, meditation, and so on. By resting your brain and body, you can easily distract thoughts that may keep your mind buzzing. Fortunately, studies have shown that meditation effectively manages cortisol, a hormone linked to stress. Regular sleep is powerful for reducing stress by keeping you calm, restoring your body, and improving your mood and concentration.

Although stress is an unavoidable aspect of life, it doesn’t have to consume you. If you are constantly stressed, you may want to make changes to feel better.



This is a collaborative post. 


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Let’s fire up the grill and here is a healthy ye Let’s fire up the grill and here is a healthy yet super tasty and fun treat for the 4th!
You can also use this same coconut cream again and just serve with your favorite fresh berries all season long! Enjoy. 

GRILLED PINEAPPLE WITH COCONUT CREAM
🍍🍍🍍

INGREDIENTS

For the Marinade:
• 1 tbs coconut oil (can also use olive)
• 1 tsp  ground cinnamon
• 2 1/2 tbs dark honey
• 1 vanilla bean (can be optional – but I love it here)
• 1 tbs of fresh lime juice
• 1 firm yet ripe pineapple, can buy already cut
For Garnish (Optional):
• 1 tbs dark rum
• 1 tbs grated lime zest from the lime
My Coconut Cream:
• 1 cup heavy cream
• 1/2 cup cream of coconut (such as Coco Lopez)

DIRECTIONS

Marinade:
1. In a large bowl – combine the oil, cinnamon, honey, vanilla bean (if using), and lime juice; whisk to well to blend together. Set aside.
2. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core. NOTE: Or you can slice it in rings too, which I do often. 
3. Place the pineapple in the bowl with the marinade and stir to coat the pineapple. Heat up the grill.
4. Place on the grill and cook about 3 to 4 mins. You can baste once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more mins.
5. Remove the pineapple from the grill and place on a platter. Next, brush with the rum – if using. Last, sprinkle with the lime zest. Serve hot or warm!

For the Coconut Cream:
1. With an electric mixer, beat the heavy cream and cream of coconut until soft peaks form. TIP: You can also use this same cream again and just serve with your favorite fresh berries all season long.

So perfect for a summer treat with friends. Enjoy!
Let’s make my GREEN ME UP smoothie! I’ve been Let’s make my GREEN ME UP smoothie! I’ve been making this smoothie or a variation of it for the past 13-14 yrs, heck before there was TikTok. 😂 Such a delicious way to pack in some serious nutrition and those GREENS. 

Smoothies are an incredible tool to your wellbeing. They are super easy, versatile, and gosh dang - delicious and healthy. (If made correctly). That’s why I’m all about getting my clients on the smoothie train - if they’re up for it. 😉 

Just love providing clients with dozens of smoothie recipes I’ve created packed with protein and fiber, including healthy fats that keep you full 3-5 hrs easily. No matter what season of life I’ve been in personally: serious training, fitness modeling, both pregnancies/postpartum/nursing, healing, and now being a busy mom feeding our kids smoothies each morning, smoothies have been an essential piece.

This is a loose recipe so you can add anything else you want. Just make sure you have your protein source, your favorite veggies (hello phytonutrients), fiber sources and healthy fat. 

** Tip: put all the ingredients (EXCEPT the liquid) in the blender the night before! This tip has helped for years.

🥬GREEN ME UP SMOOTHIE🥬

• Handful of organic greens
• 1-2 cups organic celery (vitamins A, K, C, hydrating, supports digestion)
• 1/2 cup frozen cauliflower rice (makes it thick, extra fiber)
• 1 Brazil nut (gives daily selenium, which is important for fertility)
• 1/4 of an avocado
• 1/4 cup wild blueberries
• 1 tsp organic spirulina @nowfoodsofficial 
• 1/4-1/2 ceylon cinnamon (helps regulate blood sugar, antioxidant)
• 1 scoop @paleovalley bone broth powder
• 1 scoop whey - I like isolate and @nowfoodsofficial has a good one
• Creatine @nowfoodsofficial (fav supplement for 10+ yrs)
• 6-8 oz of unsweetened almond or coconut milk
• 1 scoop of @beeyawellness for topping, optional 

Other options I rotate in: ginger root, basil & chia seeds, psyllium husk powder, lemon (vitamin C), herbs like cilantro & mint, dandelion greens (great source of vitamin K).

1. Place everything in a HIGH-speed blender (yes this is important. Otherwise you’ll get salad texture). Blend for about 1 min. Enjoy!
Happy 2nd birthday to this special girl who I’m Happy 2nd birthday to this special girl who I’m utterly positive is a true magical fairy princess. We did a purple bday theme to match her cast. We just love watching you shine and embrace your world! 
You bring such joy and laughter to us Aubyn and may your birthday be as extraordinary as you are, sweet one. 💜🎂💜
Your kids are always listening. Always watching. A Your kids are always listening. Always watching. Always paying attention to your every move. They want to be. just. like. you. Healthy habits start young! Glad to see these two at 23 months & 6 yrs old lifting all on their own. 💪🏻

Recently Asher rushed home from school and said “I’m working out for 10 mins to get strong.” Followed by “then I can break free from all the hugs.” We learned that apparently 3 girls at recess hug Asher nonstop and he wants to get strong to “get away from all the girls.” 😳 Never a dull moment.
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About

Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, competitive athlete & sports model, I love helping people look & feel great! Try a recipe or read a wellness blog and tell me what you think.

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