All tagged Stress Awareness Month

The Anti-Inflammatory Diet: What You Need to Know and 5-Step Plan to Make it Work For You | + FREE Gift! |

The Anti-Inflammatory Diet: What You Need to Know and 5-Step Plan to Make it Work For You | + FREE Gift! |

Chelsea Gloeckner

Chances are you’re either stressed out by work or by kids.

How’d I know that?

Well, those are the two most common stressors in America, where striving for work-life balance seems to always be the goal (and always a struggle)…

And maybe you feel anxious, irritable, or especially tired from all the responsibilities you carry.

The chronic inflammation caused by daily, excessive stress can definitely take its toll:

·        Suppressed immune system

·        Colds

·        Illness

·        Increased risk of cancer

·        Increased risk of food allergies

·        GI issues

·        Increased risk of autoimmune disease

·        Depression, sadness, anxiety, fatigue, irritability

Ok, so what can you do about it?

It might seem obvious at first glance, but the Anti-inflammatory Diet is a surefire way to reduce inflammation in the body.

The Anti-Inflammatory Diet is based on the Mediterranean Diet, rated the Best Overall Diet of 2019 by US News and World Report.

But when you research the Med Diet, the amount of information out there is seriously overwhelming!

Information overload!

And when there’s too much information and overwhelm, we simply won’t take action.

How do you sort through all the research, tips, strategies, shopping lists, food lists, and recipes?

Well, that’s why I’m here 😉

Let’s first break this diet down into its simplest lessons!

Then I’ll give you an actionable step-by-step plan for you to do this week.

From information to action plan, let’s dive in!

The core tenets of the Med Diet:

·        Frequently eat a variety of plant-based foods (fruits, vegetables, whole grains like farro, barley, and bulgar, lentils, beans, peas, nuts, and seeds)

·        Focus on fiber (fruits and veggies galore)

·        Switch to healthful fats (avocado, nuts, seeds, olive)

·        Get omega-3’s from fish, walnuts, and flax

·        Season your food with an abundance of herbs and spices

·        Frequently consume tea

·        Enjoy two servings of fish per week

·        Moderately eat dairy and eggs

·        Have the occasional poultry (if you choose)

·        Get your sweet craving itch scratched by antioxidant-rich dark chocolate

·        Infrequently eat red meat

·        Infrequently indulge in sweets

·        Limit processed, refined food

·        Exercise daily

Ok, easier said then done. 

I mean, that’s a lot of “core tenets” to focus on if you think about it!

To avoid information overload and inaction, follow this actionable step-by-step plan to successfully reduce inflammation:

Step 1: Choose one of the two goals listed below:

1.      Eat one entirely plant-based meal this week at home

2.      Eat plant-based for an entire day

Which did you choose? 

Step 2: Look at your calendar for this week and choose either the meal or the day that you commit to eating plant based.

Which day did you choose?

Step 3: Schedule your plant-based meal or day in your calendar.

Did you schedule it?

Step 4: Choose the recipe(s) that you will make for that meal or day.

Need a few anti-inflammatory, plant-based ideas?

Try one (or all!) of these:

Green smoothie for breakfast

Anti-inflammatory pasta salad for lunch

Red lentil stew for dinner

Energy balls for snack

What recipe(s) did you choose?

Step 5: Complete your goal!

Did you eat plant-based for your planned meal or planned day?

Woohoo!  Celebrate! You took intentional action to lower inflammation in your body.

Which is what you wanted to do in the first place, right?

Yep, I’m right there with you 😊

Want even more meal and snack ideas that are quick, easy, and anti-inflammatory? 

Meals that you know can help you on your journey of eating healthier and living your best life?

I’ve got a FREE gift for you!

Download your FREE PDF of 21 Simple, Quick, & Easy Meals now! www.victae.com/cheatsheet

I’ll show you 21 meals (and snacks) that you can make in 15 minutes or less!

Oh, and you’ll only need 10 ingredients TOTAL to make ALL 21 meals and snacks 😊

Cheers to anti-inflammatory eating that doesn’t take time and energy!

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Chelsea Gloeckner

Have you heard that you have two brains?

Yes, there’s the one in your head…

But what about the one in your gut?  The one known as your “second brain?”

There’s 100 million neurons running through your gut; that’s more neurons than in your spinal cord!

It’s no wonder that when you get nervous before a big presentation, your stomach churns, or when you have an exciting event, you get butterflies in your stomach.

The two brains (the one in your head and the one in your gut) are intimately connected.

Which means that those signals work in the opposite direction.

If your gut is unhealthy, you might experience more stress, anxiety, and depression.

When the GI system is irritated, the neurotransmitters and hormones that regulate our mood become “irritated” and out of balance, too.

Meaning an out-of-balance gut can trigger mood changes.

Those tiny microbiota are literally mind-altering.

An out-of-balance gut can occur for several reasons:

·        Poor diet (low fiber, high meat intake, processed foods, lack of variety)

·        Antibiotics

·        Proton pump inhibitors

·        Antacids

·        Stress

·        Environmental toxins

·        Food allergies

“A healthy mind breeds a healthy body, and visa versa.” - Zig Ziglar

Well, a healthy gut breeds a healthy mind and visa versa, too 😉

To reduce feelings of stress, anxiety, and depression, you have to prioritize your diet and lifestyle.

Here’s 5 tips to get you started in healing and promoting gut health:

·        Focus on fiber (hello, whole grains, fruits, and veggies!)

·        Don’t get stuck in a rut! Choose a variety of foods (whole grains, beans, lentils, various fruits/veggies)

·        Consume probiotics as part of a healthy diet (yogurt, kombucha, miso, sauerkraut, kimchi)

·        If you do eat meat, treat it like a condiment instead of the main event

·        Swap in fresh food in place of processed snacks and meals

And if you want some specific recipes to get you started to eating for gut health and mental health, I’ve got you covered!

Chewy Trail Mix Bars>>

Anti-Inflammatory Pasta Salad>>

Easiest Vegan Chili>>

Red Lentil Stew>>

10 Minute Healthy Stir Fry>>

Which one will you try first?

My Top 5 Nutrition Tips for Reducing Stress

My Top 5 Nutrition Tips for Reducing Stress

Chelsea Gloeckner

If you’re frequently stressed out, you’re certainly not alone. 

According to Gallup, 80% of Americans feel stress on a daily basis.

Woah, that’s a lot of people…

And in a fast-paced world where “busy” is rewarded and hectic schedules abound, daily stress takes its toll.

We’ve all been there:

·        Running late to a meeting

·        Trying to put a fire out at work

·        Managing the schedules and emotions of children

·        Or juggling numerous projects while trying to have a social life

We’ve experienced the immediate effects of stress:

·        Faster heart rate

·        Faster, shorter breathing

·        Tensed muscles

All perfectly normal signs of stress, which can give us that beneficial edge to getting work done. 

But what if we never fully come down from elevated stress? 

What happens to our bodies and mind then?

The effects of chronic stress are:

·        Weight gain

·        Insomnia

·        Anxiety

·        Depression

·        Weakened immune system

·        Reduced nutrient absorption

·        High blood pressure

·        High blood sugar

·        And even fertility problems

In the moment, you might not feel like you have to worry about stress- it’s normal, right?

But if you’re gaining weight, having trouble sleeping, struggling with anxiety, or are constantly getting sick, you might want to consider managing your stress through lifestyle tweaks.

The good news is you CAN reduce stress naturally, with food (in conjunction with exercise, quality sleep, meditation, and other tricks for winding down).

Here are my top 5 nutrition tips for reducing stress through food:

·        Eat a high-fiber diet (a minimum of 25-30 grams of fiber per day)

·        Eat a whole food, plant-based diet (i.e. lots of fruit, veggies, lentils, beans, nuts, seeds, whole grains)

·        Limit foods that make your blood sugar spike (beware “healthy” snacks that are sneakily high in sugar, like most yogurt)

·        Eat the rainbow (antioxidants come in different colors, so eat a variety of fruit and veggies)

·        Enjoy probiotics (kombucha, miso, yogurt, probiotic supplements, kimchi, sauerkraut)

Throughout the month, I’ll continue to provide specific strategies and tips you can do right NOW to reduce stress and the effects of stress.

Your Action Step: What is ONE THING you can do today that will help you reduce stress? Use the 5 tips above to inspire you.  If you need extra help with this one, simply email me!  I’m here to support you 😊

Need a few recipe ideas to reduce inflammation caused by stress?

Check out these popular, easy, and fun anti-inflammatory recipes:

>>Fruit Sushi with Pomegranate Roe

>>Detox Salad

>>Zero-Added Sugar Zucchini Muffins

>>Anti-Inflammatory Pasta Salad

>>Strawberry and Mint Spring Rolls with a Lime Peanut Sauce