Are you stressed out?

Are you stressed out?
Ok, so I’m stressed. Now, what do I do? – Online exclusive
The scales weigh in their favor
Seriously stressed out!
Tacos and fish … What a dish!
How do you handle stress?

If you’re feeling stressed, you’re not alone. Most Americans experience some kind of stress, and 42 percent say they’re not doing enough or aren’t sure they’re doing enough to manage it. Are you in this group? First, find out how stressed you are by taking the quiz below, then read on for tips to manage stress.

Get your pencil ready and write down the statements that apply to you.

I feel less and less patient or sympathetic listening to other people’s problems.
I often avoid dialogue with my friends and co-workers rather than engaging in conversations.
I try to get away from people as soon as I can.
I find myself less eager to go back to work or to resume daily chores after time off.
My dedication to work, exercise, diet and friends is waning.
I’m falling farther behind in many of the responsibilities in my life.
I am losing my sense of humor.
I find it more difficult to see people socially.
I feel tired most of the time.
I don’t seem to have much fun anymore.
I feel trapped.
I know what will make me feel better, but I just can’t push myself to do it.

Now, add up the number of statements that apply to you and check your score below.

0–3: You may be more exhausted than stressed out.
4–6: You’re beginning to stress out.
7–9: You’re possibly stressed out.
10–12: You’re probably stressed out.

Sources: www.apa.org, www.pyschologytoday.com

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Online Exclusive

Ok, so I’m stressed. Now, what do I do?

Stress is… stressful… but it doesn’t have to be overwhelming. Try these simple solutions to manage or decrease your stress levels and get back to a less-stressed you.

Get moving! Engage in physical activity regularly.
Think positive thoughts and try to keep things in perspective.
Find something to laugh about like a good joke or funny story.
Schedule at least two 10-minute stretch breaks in your day.
Find a new, fun hobby.
Help others by getting involved in volunteer activities that make you feel good.
Wake yourself up in the morning with your favorite song.
Think of something that makes you smile before you get out of bed each morning.
Reflect each evening on what went well in your day or what you’re thankful for.
Take 10 minutes at the end of each day to create a to-do list by priority for the next day.
Get enough sleep.

Sources: www.bhg.com, www.heart.org, www.helpguide.org, www.mayoclinic.org, www.mindtools.com, www.musictherapy.org, www.quintcareers.com

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The scales weigh in their favor

It’s no secret, losing weight can be a challenge. It’s especially challenging for those who work full time and also juggle many other obligations, leaving them strapped for time and zapped of energy. But for a group of associates in human resources (HR) investigations, something had to give. They threw the book at excuses and decided to get fit — one small change at a time.

Although each associate experienced their weight loss journey independently while working in different offices, they inspired each other with their success. Now, they’ve volunteered to share their stories to inspire others.

Chris Tissot
Senior HR Investigator

“I’ve had issues with my weight most of my life. I always knew I needed to change — and I wanted to — but I was never able to fully commit. In February 2014, I finally decided to try again and stick with it. I started by adding some basic exercises at home, and I decided if I could lose 20 pounds on my own, I would join a gym. After three months, I met my goal and signed up for a gym membership.

”In addition to exercise, I try to keep track of my calories and limit my meals to no more than 500 – 600 calories each. I don’t restrict myself as long as I stay within my calorie range. I also use a fitness app, which allows me to track my steps. I try to walk at least 10,000 steps a day.

“I’ve lost more than 70 pounds and am getting very close to the ideal weight range for my height. I feel healthy and fit, and I feel good about doing it the healthy way. I know every day I have to decide to make good choices, but every small step I take is in the right direction.”

Kris King
Manager of HR Investigations

“At my heaviest, I weighed 336 pounds and was battling a condition that caused severe back pain. I tried to lose weight throughout my life, but in August 2013, I decided to take another crack at it.

“The first step I took was to download a fitness app and start tracking my calories. That’s all I did for the first two months, and I lost about 40 pounds. That took some of the pressure off my back so I could start walking. I began walking just five minutes a day, then slowly worked up to 25 – 45 minutes a day, three to four times a week.

“As time went on, I started making healthier food choices and just focused on building on the small successes I was seeing. There were days I would gain a pound and other days when I would lose two. I just kept going.

“To date, I’ve lost 106 pounds and feel so much better. I’m a better manager, associate and friend. I’m not to my goal weight, but I’m not going to be hard on myself. It’s about making choices that change your life, and I’ve definitely changed mine. It’s the best thing I’ve done for myself in a really long time.”

Tina Leathers
Senior HR Investigator

“I had a wake-up call in 2011 when my sister, who is a three-time leukemia survivor, said I was killing myself slowly. At the time, I was 275 pounds and smoking two packs of cigarettes a day. My sister was doing everything she could to be healthy, and cancer wasn’t her choice. But I had a choice. I also love a challenge and wanted to prove to her I was committed to living.

“Immediately, I signed up for a 100-mile charity bike ride to raise money for the Leukemia and Lymphoma Society. I quit smoking, went to see a nutritionist, bought a bike and started training. When the event came around, I was ready, and my sister and I crossed the finish line alongside each other.

“Over the next couple of years, I signed up for other events. I’ve completed three half-marathons, three 100-mile century bike rides and several 5Ks, 10Ks and warrior dashes. I keep signing up for events, so I’m constantly training for something.

“I had reached my goal weight of 180 pounds when my mom was diagnosed with lymphoma. I got off track for a while, like a lot of people do, but I made the choice, again, to live. Each day is a challenge, but it’s worth it. It’s not about the number of pounds; it’s about a healthy life.”

Detangelia Williams
HR Legal Support

“Much of what I did to lose weight and feel better involved researching what was good for me and my body, and then making small changes. I started eating more whole grains, fruits and vegetables, and started paying attention to things like sugar and carbohydrates. I also started moving more. In March of last year, I picked up running. My goal was to run one mile non-stop. In November, I ran the Red Ribbon Half Marathon.

“It would have been easy to make excuses for not exercising or making healthy changes — I work full time and have three children — but I didn’t. If you really want to make a difference in your life, you have to make time for it. You’ll do what you want to do, and if you want to change, you will. It doesn’t mean you have to stop living; you just have to start living well.”

Gina Atkin
Senior HR Investigator

“Last year, I decided I wasn’t happy. I was tired of going into my closet and not being able to fit into my clothes. I wanted to make a change, and I remembered Mr. George’s saying, ‘Begin. The rest is easy.’ So, I began. I joined a weight loss program and also took up running. I participated in my first 5K in August 2014 with the goal of finishing in 33 minutes. I finished in 32 minutes and 45 seconds!

“In October, I reached my goal weight, and I now help others who are also in the weight loss program. Staying involved helps keep me in check and focused on my health. It’s also very motivating to have several of my co-workers on the same journey. I think we’ve all finally realized that although it’s not always easy, you just have to stick with it. You have to put yourself first.”
Note: Be sure to talk with your doctor before making any significant changes to your diet or exercise routine.

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Seriously stressed out!

That headline speaks to how we often feel on any given day. And, for some, stress is a constant companion. Whether we’re struggling to keep family commitments, maintain friendships, manage finances or meet work responsibilities, stress is a normal, unavoidable part of life. The good news is stress doesn’t have to control our lives.

Stress, regardless of whether it’s personal or professional, has an effect on our overall well-being — our emotional and physical health. Knowing our lives will likely never be stress free, we can take steps to limit its negative effects.

The first step is to recognize when you’re beginning to feel stressed. You may have emotional indicators like changes in mood, or physical indicators like body tension or headaches.

Next, use methods that work for you to make stress more manageable. Some suggestions include taking a breath of fresh air by going for a walk, finding something to laugh about or reflecting on the positive things that happened during your day.

Be sure to visit Publix News Online for tips to help manage stress. Start taking control of your stress today, so it doesn’t take control of you.

Best of Health,
Mendi McDowell
Manager of Wellness Services

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Tacos and fish… what a dish!

Looking for a delish dish that’s better for you? Try Aprons Smoked Paprika Fish Tacos with Black Bean-Pineapple Salsa as part of your next meal. You’re sure to get hooked on this Better Choice recipe! Better Choice recipes are designed to be included as part of an overall balanced meal.
Total time: 30 MINUTES | MAKES 4 SERVINGS

smoked paprika fish tacos

INGREDIENTS

1/4 cup fresh cilantro, finely chopped
Juice/zest of 3 limes
2 tablespoons + 1/2 teaspoon smoked paprika, divided
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoon canola oil
1 1/2 lb fish fillets (tilapia, orange roughy, or flounder)
2 tablespoons fat-free sour cream
2 tablespoons light mayonnaise
8 small extra-thin corn tortillas
2 cups angel hair shredded cabbage

PREP

Chop cilantro.
Zest/grate lime peel (no white; 1 teaspoon); squeeze limes for juice (3 tablespoons).

STEPS

Whisk in medium bowl: 2 tablespoons paprika, salt, pepper, and oil until blended. Add fish and turn to coat; let stand 4–5 minutes to marinate.
Combine sour cream, mayonnaise, 1 tablespoon lime juice, lime zest, cilantro, and remaining 1/2 teaspoon paprika; set aside.
Preheat large nonstick sauté pan on medium-high 2–3 minutes. Place fish in pan; cook 2–3 minutes on each side or until fish flakes easily. Remove pan from heat; add remaining 2 tablespoons lime juice over fish. If desired, heat tortillas following package instructions.
Place 1/4 cup cabbage on each tortilla; divide fish evenly over cabbage. Spoon cilantro sauce and Black Bean-Pineapple Salsa (optional) over fish. Serve.

CALORIES (per 1/4 recipe) 320kcal; FAT 10g; SAT FAT 1.5g: TRANS FAT 0g; CHOL 75mg; SODIUM 260mg; CARB 23g; FIBER 4g; PROTEIN 37g; VIT A 40%; VIT C 30%; CALC 8%; IRON 15%

black bean-pineapple salsa

INGREDIENTS

1/4 bunch fresh cilantro, finely chopped
Juice of 1 lime
1 can reduced-sodium black beans (15–16 oz), drained/rinsed
1 (8-oz) can pineapple tidbits, drained (reserve 1 tablespoon juice)
1/4 cup prediced red onions
1/4 cup prediced green onions
1 tablespoon canola oil
1/2 teaspoon smoked paprika
1/4 teaspoon kosher salt

PREP

Chop cilantro.
Squeeze lime for juice (1 tablespoon).

STEPS

Place all ingredients in bowl, including pineapple juice.
Stir until blended. Serve on tacos or on side with chips.

CALORIES (per 1/4 recipe) 120kcal; FAT 4g; SAT FAT 0g; TRANS FAT 0g; CHOL 0mg; SODIUM 200mg; CARB 20g; FIBER 4g; PROTEIN 4g; VIT A 4%; VIT C 10%; CALC 4%; IRON 10%

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How do you handle stress?

Have a stress-reducing tactic that works well for you? Tell us about it! We can all benefit from hearing how others cope with day-to-day stress.

Share your tips for successfully dealing with stress by sending an email to Publix.Life.Inspired@publix.com. Your helpful tip may be featured in a future edition of Publix News or Publix News Online.