I can totally relate to this picture sometimes. As organized and pulled together as I try to be, a wrench inevitably gets thrown into the works, and this week has been no exception! It seems sometimes that the hurrieder I go, the behinder I get.
One of the by-products of volunteering as a court-appointed special advocate is the stress that comes along with the job. I mean, really...who wants to testify in court? The few times I have done so, my nerves were so jangled that I could barely work the rest of the day. Doesn't that make you feel better? The woman who tells you not to be nervous about testifying in court does, herself, get nervous!
If the stress isn't from court-related performance pressures, then it's sadness (and sometimes anger) over the circumstances of the families and children on our case load.
Stress and pressure are a given in life. It wouldn't matter if you were volunteering with CASA or not, stress would find a way into your daily regimen. It is no respecter of persons.
Left unchecked, stress and pressure have a way of zapping whatever energy you have in store, leaving you vulnerable to illness, lethargy, and depression. Many major illnesses, including heart disease and cancer, have been linked to stress left unchecked.
The staff of Tri-County CASA wants you to be healthy and happy as you volunteer with our organization. For that reason, finding appropriate ways to cope with stress is an important topic for discussion.
Let's start with the most obvious areas: diet and exercise.
Science suggests that it's WHAT we are eating, combined with HOW MUCH of it we are eating, and factoring in our sedentary lifestyle that is causing many Americans to be obese. Science also suggests that even simple changes in diet and exercise can make a big difference in a person's overall health and well-being.
Begin by looking at the "empty" calories you are consuming. These can be found in soft drinks, sweetened tea, sweetened coffee, candy, and snacks. Weaning yourself off of these sugar-laden goodies is a quick win for your waistline.
Next, look at the percentage of meat and dairy you eat to fruit, vegetables, and whole grains. The USDA's food pyramid suggests that the majority of our food should come from fruit, vegetables, and whole grains. Lean protein is an important part of any healthful diet, so if you're eating red meat three or more times per week, think about substituting one of those meals with another type of protein. Think fish, chicken, shellfish, or beans, all of which are good sources of lean protein, as are skim milk, yogurt, and cheese.
Next, look at your portion size. The American plate has grown over the years, hasn't it? Take eating out for example. Did you know that most restaurant entrees are actually three to four times the recommended portions? I have started ordering a "to-go" box with nearly every entree I get in a restaurant. If I start by slicing off only the part I intend to eat, I find that I rarely overeat. Plus, I have lunch already in the bag for several days thereafter!
Go to your cabinet and find a salad plate. It's the plate that is a bit smaller than the regular dinner plates in your cabinet. This is the size plate you should be using at mealtime. Now, measure it off into fourths. In the first quarter of the plate should be your meat or entree. The second quarter should be your rice, pasta, or whole grains. The third quarter should be vegetables or sides. And the fourth quarter is where your fruit, yogurt, or dessert should go.
Finally, let's talk about exercise. It has a number of benefits. Not only does it burn calories and create lean muscle in our bodies, but it has the added benefit of reducing stress. People who exercise regularly sleep better, are more relaxed, have stronger immune systems, and are generally better able to weather the storms of life than their non-exercising counterparts. If you go outside to exercise, you also receive sun exposure (don't forget the sunscreen!), which supplies your body with Vitamin D, an important component for energy, alertness, and overall health.
When I speak about exercise, I'm not suggesting that you run laps or pump iron, unless you are already doing that. Just a short 20 or 30 minute walk is sufficient. Yoga is another good way to stretch muscles, reduce stress, and re-center yourself.
How do you stay healthy and stress-free? Share in the comments section. Live healthfully!
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