How to manage stress…
When we want to lose weight, gain muscle, achieve amazing body recomposition or even improve our health, we turn to the things that are often easiest to adjust….
Our workouts and our diet.
It’s harder to address things like SLEEP or STRESS so we often focus first on those other two things.
And often through changes to our diet and workouts, we CAN improve our stress levels and sleep.
In this episode we’re going to cover how to manage stress. We’ll look at stress and nutrition and cover some exercises that can help with stress relief.
My amazing Dietitian Brooke will share some key nutrients we all need and even discuss the impact that STRESS can have on the symptoms of perimenopause and menopause!
00:00 – How To Manage Stress
01:49 – Stress is inevitable
05:43 – Stress and Nutrition
29:38 – Macro Tip
32:51 – Mobility Moves
Recipe #1: Chicken and Veggie Freezer meal
Macros without rice: 300 calories, 30 g P/10 g C/17 g F
Macros with rice: 400 calories, 30 g P/31 g C/ 17 g F
Yields 4 servings
1 lb of chicken breast, cut into cubes
2 cups broccoli
2 bell peppers
1 yellow onion
Marinade: 4 TB olive oil, garlic powder, paprika, salt, pepper
Rice: ½ cup cooked (¼ cup dry)
Once everything is cut up, mix chicken and all raw veggies in a bowl
Mix marinade ingredients in a separate bowl and pour on chicken and veggie mix
Put mixture in a gallon sized bag, can freeze for up to 2 months
When ready to make, place freezer bag in fridge for 24 hours to thaw, take out bag and cook
Skillet: heat skillet and saute for 15 minutes
Oven: 425 degrees F, line sheet pan with foil and pour mixture on pan and bake for 20-25 minutes
Can be served over white rice
Recipe #2: Chicken salsa verde freezer crockpot meal
Yields 6 servings
Macros with rice: 400 calories, 43 g P/33 g C/5 g F
Macros without rice: 300 calories, 43 g P/13 g C/5 g F
2lbs chicken breast
15 oz black beans, drained and rinsed
16 oz jar salsa verde
Frozen bag of bell peppers + onions
1 cup cottage cheese (lowfat, 2% milk fat)
Combine all ingredients (except cottage cheese) in a gallon sized freezer bag, and freeze for up to 3 months!
When ready to cook, thaw and dump into crockpot
Cook on low for 6 hours or until chicken is cooked
Add cottage cheese, stir, and let cook for 30 more minutes
Can serve over rice
Recipe #3: 5 Ingredient Sheet Pan Salmon
600 calories: 45 g P/45 g C/28 g F
1 Salmon filet (6 oz)
1 TB Nutritional yeast
1 cup Broccoli – chopped
1 cup Sweet potato – diced (133 g)
1 TB Olive oil
Salt and pepper to taste
Preheat oven to 400 degrees
Cut up broccoli and sweet potato. Toss with 2 tsp olive oil, salt and pepper, arrange on a large sheet pan
Cook in the oven for 8 minutes. Take out of the oven and place salmon filet on a sheet pan and drizzle with remaining olive oil.
Cook for 10 more minutes, take out, and let settle. Top with nutritional yeast