STRESS Part 1

Too Much Belly Fat? Get Less Stressed!

Yes, you read that right. Too much stress—especially chronic stress, can lead the body to store fat in the abdominal region. Researchers continue to uncover the detriments of everyday stress on the body. Stress can be mental, emotional, or just day to day busyness that has overtaken the lives of many Americans (and probably many of you reading this!). The connection between abdominal fat and stress is linked with chronically high levels of a hormone called cortisol.

What Is Cortisol?

Cortisol doesn’t deserve an entirely bad rap. When our body thinks it is in danger (aka stress), the adrenal glands release cortisol into the blood stream as part of our “fight or flight” response. Cortisol gives us a quick burst of energy, heightened cognitive function and lower sensitivity to pain. However, in today’s culture our stress rarely occurs in isolated incidences like it did for our ancestors (can you imagine being chased by a bear?!) Our day to day stress is often relentless so the body perceives it is in danger, causing chronically high levels of cortisol.

The Belly Fat and Cortisol Connection

Within our cells, we have a fat storage enzyme that when overexposed to cortisol causes adipose (fat) tissue to store greater amounts of fat. And (as if that wasn’t bad enough) it also causes an increase in the overall number of fat cells, especially within the abdominal region¹. Interestingly, excess cortisol has also been associated with blood sugar imbalances, high blood pressure, altered inflammatory responses, decreased muscle tissue, impaired cognitive performance, and lowered immunity. So, research is telling us we need to look at the entire lifestyle when dealing with excess abdominal fat and obesity—stress, food intake, and physical activity levels.

Now you know the stress and belly fat connection, so stay tuned for the next post to look at solutions for a stressed lifestyle and unwanted belly fat!

¹ Talbott, Shawn (2007). The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health- And What You Can Do About It. Alameda, CA: Hunter House, Inc.

Book Review: Moosewood Cookbooks

For a little diversion from the exercise world and more into the wellness world as a whole, I wanted to highlight a great series of cookbooks for healthy living. Moosewood, Inc. has published 11 cookbooks. What began as a small restaurant has grown into one of the thirteen most influential restaurants of the 20^th century according to Bon Appetit magazine. For more about Moosewood, Inc, check out its website: www.moosewoodrestaurant.com.

For these vegetarian cookbooks, forget the image of rubbery soy burgers freezer wrapped in plastic. Instead you get flavorful and healthy options for better living.

I am the first to say I am not a vegetarian, but I appreciate vegetarian food. Here are some benefits to saying “yes” to vegetables instead of meat a little more often:

1. Less saturated fat helps avoid heart disease (not to mention bulging waistlines)
2. Mother Earth will love you for it! The extra meat and calories in our American diet put almost as much greenhouse gases in the air as driving a small car for a year¹.

Here is one of my favorite Moosewood recipes. If you have been to a party with me in the last year, you have probably tasted it!

One Step Bean Guacamole from Moosewood Restaurant Low-Fat Favorites

1 avocado, preferably Hass (if they are small I use two)
15 oz can cooked kidney beans, drained
½ cup prepared Mexican style red salsa
1 to 2 tablespoons chopped fresh cilantro
Salt and ground black pepper to taste (optional)

Halve the avocado lengthwise and gently twist the halves to separate from the pit. Make lengthwise and crosswise cuts about ½ inch apart in the flesh of each half. Scoop the avocado cubes out of the skins and into a serving bowl. Stir in the kidney beans, salsa, and cilantro. Add salt and pepper, if desired.

¹University of Chicago (2006, April 14). Study: Vegan Diets Healthier For Planet, People Than Meat Diets. ScienceDaily. Retrieved September 28, 2009, from http://www.sciencedaily.com/releases/2006/04/060414012755.htm