Getting Sick AFTER Stress & How to Lessen “Let Down Effect”

Thank you Florastor® Daily Probiotics for sponsoring this post. Visit your local retailer to pick up your bottle of Florastor®Daily Probiotics to complement your active lifestyle

!Have you ever become all-out sick, or at a minimum felt like crap on a crumby cracker, a few days after finishing a physically or mentally intense event like a marathon or Ironman, huge work deadline or even hosting a mother-in-law (not mine, of course)?  Falling under the weather after the black cloud of stress has lifted isn’t a coincidence; it’s an all-to-real occurrence that is referred to as the “Let Down Effect.” Physically and mentally stressful events may lessen immunity AFTER they happen.

Various studies have correlated the dissipation or “let down” of real or perceived stress with an increase in common colds, illnesses, flare-ups of chronic conditions like asthma, migraines, tummy trouble and other medical ailments.  By now, you’ve heard that chronic stress can make you sick and eventually even kill you, but many are surprised to learn that getting sick after a high-stress event (and while perhaps feeling quite relaxed about life) is all too common. This “Let Down Effect’ happens, in simple terms, due to the weakened state our bodies are left in left in after “things get better” – we use a lot of energy and resources to function in high alert mode without a break

When stressed, physically or mentally, increased levels of cortisol, adrenaline and other hormones put your body in fight-or-flight mode and mask the perception of pain. We are cleverly designed like this to safely and quickly extract ourselves during the threat of danger, so it’s not necessarily a bad thing. However, the immune system can be compromised, especially after prolonged periods of stress, and latent or chronic conditions can flare up.

In addition to these tolls of physical stress, the let down from emotional stress can cause many of the same problems. For example, dopamine (the pleasure and reward hormone) levels can drop, initiating possibly addictive behaviors like over eating, drinking and substance abuse as a person tries to subconsciously find relief.  

So, how do you prevent or at least lessen your chances of falling victim to the “Let Down Effect”?

Sleep Well:  Sleep deprivation compromises the immune system, so don’t pull all-nighters thinking you’ll come out ahead. Instead, do the best you can to get 7 to 8 hours a night by staying away from large late evening meals (including alcohol and caffeine), avoiding the blue light emitted from screens several hours before bed, taking a warm bath and using a diffuser to mist essential oils like lavender and chamomile.

Exercise Regularly: Moderate-intensity exercise done on a regular basis can keep your body from downshifting too quickly after a high stress event. If you don’t have time for an official jog or workout, try to include at least some extra walking or other movements in your day.

Decompress Frequently: If life is throwing too much your way, schedule non-negotiable “breaks” to relax whether it’s a 10 minute morning meditation, an entire hour devoted to yoga or even just 1 of minute of positive visualization every couple hours.

Nourish Your Immune System: Try vitamin C rich foods like oranges and grapefruit, vitamin E rich foods like sunflower seeds or spinach, zinc rich foods like beef and egg yolks. Probiotics can also help strengthen your digestive balance and support a healthy immune system. Floristor is a probiotic supplement that helps support a balanced, healthy lifestyle.

So, speaking of nourishing the body to help allay stress and prevent illness, I’m sharing a couple things I’ve been doing lately to stay as well as I can. You may have read my post last month about a Sleep and Stress test I took recently – it revealed that my cortisol and cortisone levels are highly elevated throughout the entire day without ever falling to normal as they should. This is likely a result of everyday work/family stress magnified by my running and obstacle course training, and chronic lack of sleep — I’m working hard to resolve it.

Floristor Probiotic SupplementSo, one of the things I started doing was taking Florastor® Daily Probiotics in the morning and evening with my meals – it’s the best-selling probiotic worldwide and backed by 60 years of use and research.  So far, I’ve been really happy with how this easy-to-take capsule is bringing my digestion into balance and helping me better maintain my immune function.  Florastor® is the only probiotic brand with Saccharomyces boulardii lyo CNCM I-745 which helps restore your natural flora. Florastor® helps my body break down carbs and fiber and naturally absorb water and nutrients from the foods I eat, these are good things for me as I fluctuate from being bloated to dehydrate when under stress. I also appreciate that this product is vegetarian, gluten-free, contains non-GMO ingredients and can be stored at room temperature. While, thankfully, I rarely have taken antibiotics, Florastor® Daily Probiotics can help those that need to be on this medication maintain a healthy flora balance.

60 Second Beef & Veggie Mug Omlete makes getting a healthy breakfast one less thing to worry about!

I also wanted to share this quick and easy breakfast recipe that is high in zinc – 60 Second 2-Egg & Beef Omelet. Yay, beef and whole eggs are both great sources of zinc, an essential mineral that keeps the immune system strong, helps heal wounds, and supports normal growth. My recipe is also high in protein, and you know I’m a stickler for getting approximately 25g of protein at breakfast – the eggs and beef are very satisfying for only 220 calories and keep me from tanking mid-morning. Plus, this microwave mug recipe takes less than 1 minute to prepare and around 60 seconds to cook, so there’s absolutely no stress in making breakfast on even the most frantic mornings!

 

Have you ever become sick after a period of physical or emotional stress? What do you do to boost your immunity or bounce back from a “tough time” healthy? Please share your comments and tips below – XOXO, Jennifer

 I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

60-Second 2-Egg & Beef Mug Omelet
Print Recipe
Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
60-Second 2-Egg & Beef Mug Omelet
Print Recipe
Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Servings Prep Time
1 serving 60 seconds
Cook Time
60 seconds
Instructions
  1. Generously spray large coffee mug with cooking spray.
  2. Add eggs, water and salt/pepper and whisk together with fork. Stir in beef and vegetables.
  3. Microwave on high for 30 seconds, remove and stir to “scramble”
  4. Return to microwave and cook for an additional 30 seconds, or until cooked through.
  5. Top with green onions and grated cheese, if desired.
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“Almost Instant” Spicy Shrimp Spinach Soup, Just Add Hot Water

thefitfork jennifer fisher paddle boardLife is an adventure and many days, I’m so worn out from my adventuring that I just don’t want to make a meal – especially, if my husband and boys are gone doing their own thing, and it’s just me! But, a nourishing meal is a must to keep me fueled up for the next epic event – be that training for an obstacle race, stand up paddle boarding all day, or hurdling over parking lot puddles on my way into the store!

Spicy Shrimp and Spinach Soup with Marzetta Marinara

Today, I’m sharing a single-serve lunch or dinner solution that is, I must say, quite genius! It’s a “Just Add Hot Water” Spicy Shrimp Spinach Soup that is perfect for an almost instant fix when you’ve got the hangries.  The idea is to fill up a glass jar about halfway with fresh ingredients (like marinara, veggies, brown rice and cooked shrimp), stick in the fridge until ready to eat, and then add boiling hot water and shake, shake, shake before slurping up! When you have to work at your desk through lunch, this almost instant soup recipe is 100x better than peanut butter crackers out of the vending machine and can be made just as fast by nabbing hot water from the break room. picy Shrimp Spinach Soup - just add hot water!  The perfect meal for lunch at your desk on nights when kids have to make their own!

Mezzetta Spicy Shrimp Spinach Soup

Just pour in 1 1/2 cups of water heated in microwave, coffee pot or hot water spigot!

But, it’s not only for eating outside the home. If you fancy yourself a meal prepper, multiply this single-serve soup recipe and feed the family all week! Keep loaded in the fridge and your kids can make their own on those busy nights when no one is (unfortunately) sitting down for dinner at the same time. Spicy Shrimp Spinach Soup

I can always count on Mezzetta® Marinara to help me whip up a quick and easy meal, whether it simple zoodles with sauce or an egg poached in marinara (yum)!  I’m all about the #MarinaraSauce . . . every jar of Mezzetta® Marinara is packed with the world’s best tomatoes hailing from the rich soils of Italy’s San Marzano region. Mezzetta® believes in using the fewest, freshest and finest ingredients in their marina sauces (which also contain no added sugar, unlike many other brands).There are six delicious flavors of Mezzetta® Marinara including the Calabrian Chili & Garlic (used in my recipe), Italian Plum Tomato, Whole Garlic & Sweet Basil, Caramelized Onion & Butter, Truffle, Porcini & Cream, and Parmigiano Reggiano

Mezzetta Pizza SauceMezzetta® also makes a pizza sauce that is out of this world!

Use it on pizza or spread it on a panni!

 

Mezzetta Win 11 day trip to Italy

You know what would be a great break from all this business of life? A fabulous Italian adventure!!! I have always dreamed of this trip, it is on my bucket list!  Mezzetta® is giving away an 11-Day Italian Vacation to Italy, you need to ENTER NOW!  One winner (and one guest) will attend culinary experiences (including cooking class and farm tour) in the San Marzano region of Italy and explore other cities of Italy. The Grand Prize trip consists of the round trip coach air transportation between the major commercial airport nearest winner’s residence and Rome, Italy, the culinary experience and tour of Italy. CLICK HERE TO ENTER

What adventure is at the top of your bucket list? What are your everyday adventures? Have a creative use for marinara sauce? Please share in the comments – XOXO, Jennifer

Spicy Shrimp Spinach Soup
"Almost Instant" Spicy Shrimp Spinach Soup, Just Add Hot Water
Print Recipe
Add boiling hot water to a jar full of fresh ingredients, shake, pull out a spoon and . .. viola, you've got a quick and healthy meal solution for lunch or dinner! Yay for portable instant soup!
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Spicy Shrimp Spinach Soup
"Almost Instant" Spicy Shrimp Spinach Soup, Just Add Hot Water
Print Recipe
Add boiling hot water to a jar full of fresh ingredients, shake, pull out a spoon and . .. viola, you've got a quick and healthy meal solution for lunch or dinner! Yay for portable instant soup!
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Servings Prep Time
1 serving 10 minutes
Cook Time
1 minute
Ingredients
Servings: serving
Instructions
  1. Layer all ingredients in quart-sized jar with sealing lid. Keep chilled for up to four days until ready to eat. When ready to serve, add 1 ½ cups boiling water (from microwave, tea kettle or coffee pot) and pour into jar. Add lid and shake well to combine, open and enjoy! Serves !
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Lean & Green Edamame Spaghetti with Kumquats – Protein Pasta

Edamame Spaghetti with Kumquats and Feta, a higher protein and gluten-free option for dinner!

So, how does a plate of pasta fit in with my higher protein diet? Let me tell you! As many of you know, I’ve been eating a higher protein diet for the last several years and really scaled back the amount of carbs that come in the form of bread, baked goods, rice . . . and pasta! You may have read one or two of my posts on the importance of protein, there have been many!

Jennifer Fisher Yoga Side Plank

A higher protein diet helps me stay lean and mean for running, Crossfit, yoga and all my other fitness endeavors. Oh yeah, and for LIFE — that especially!

As a long-time athlete, I decided it was time to take a closer look at what I’ve been eating and how wit as or was not fueling my goals. While carbs have their time and place on my plate (like leading up to and during an endurance event and, of course, pretty much any and all vegetables whenever I want), kicking up my protein intake has really helped me build some much-needed muscle I need to stay competitive as I creep up into the shadows of being 49 years old!

Explore Asian Organic, Gluten Free Pastas

So, until I recently found the Explore Asian line of higher-protein pastas, I had been eating my beef ragu on top of zucchini, my stir-fry on top of spinach and my chicken noodle soup without, err, noodles – you get the idea! As much as I love the extra servings of veggies, sometimes it’s nice and comforting to have pasta to twirl around on your fork or slurp from a spoon. Explore Asian has given me back pasta options – and options that are ridiculously healthy and can be quickly cooked into a nutritious meal that fills me up and helps me stay lean and strong. I’m winning already!

Explore Asian Organic, Gluten Free Pastas

All in all there are five flavors, but I especially love these three Explore Asian products- Black Bean Spaghetti, Edamame Spaghetti and Thai Brown Rice Noodles. Every batch is made with the finest, organic NON-GMO ingredients that are also vegan, gluten free, organic, Kosher certified and come in low on the Glycemic Index (around 20).  Additionally, Explore Asian has about 400% more protein and fiber and 60% fewer carbs than other pasta making them a great option for diabetics, vegetarians or those following a low-carb, high-protein diet!

Edamame Spaghetti with Kumquats and Feta makes a high-protein vegetarian meal.

I’m sharing a yummy, easy “pasta” recipe (Edamame Spaghetti with Kumquats) using the Edamame Spaghetti from Explore Asian the pasta, coming straight out of the bag, is simply made from edamame beans and water, that’s it!  One serving of this bean-based pasta offers 24g of protein in a 2 ounce dry serving – this is pretty much spot on with the recommended 25 – 30g recommended per meal. You don’t really need to add any additional protein, but I threw on a few extra edamame beans to get to the upper range and flavored it up with some zesty kumquats and feta cheese.

Explore Asian Edamame Spaghetti with Kumquats and Feta

The pasta is so easy to boil up too! It basically cannot be overcooked and the fiber content from the beans offers a great texture that keeps this pasta in a constant state of just-right al dente! This means the pasta products will work well in a crock pot and left overs hold up beautifully for reheating the next day! Check out this other recipe I made earlier in the year with the Black Bean Spaghetti — Black Garlic & Steak Curry!

Black Garlic Beef and Bean Curry

You can find Explore Asian gluten-free pastas at Whole Foods, Costco and Fairway stores as well as at http://www.explore-asian.com/.  Costco is now even selling the Edamame Spaghetti in 2lb boxes!

Use the STORE LOCATOR to find the retailer closest to you.

Try this gluten-free, organic, high-protein pasta out for yourself! If you do, take a picture of your recipe using Explore Asian products and enter for a chance to win a $100 gift card to Whole Foods.  Head over to the recipe database for inspiration, get cooking, and then send a photo of your finished dish to info@explore-asian.com no later than December 24, 2015.

This post is sponsored by FitFluential on behalf of Explore Asian.

 

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Edamame Spaghetti with Kumquats and Feta makes a high-protein vegetarian meal.
Edamame Spaghetti with Kumquats and Feta
Print Recipe
Make a quick and healthy dinner of edamame pasta tossed with feta and kumquats - this gluten-free, high-protein spaghetti is perfect fuel for the athlete.
Servings Prep Time
4 servings 5 minutes
Cook Time
8 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
8 minutes
Edamame Spaghetti with Kumquats and Feta makes a high-protein vegetarian meal.
Edamame Spaghetti with Kumquats and Feta
Print Recipe
Make a quick and healthy dinner of edamame pasta tossed with feta and kumquats - this gluten-free, high-protein spaghetti is perfect fuel for the athlete.
Servings Prep Time
4 servings 5 minutes
Cook Time
8 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
8 minutes
Ingredients
Servings: servings
Instructions
  1. Prepare pasta according to package instructions. Drain and return to pot.
  2. In small bowl, whisk together orange juice, soy sauce, Srirracha, and olive oil.
  3. Put edamame beans, chopped kumquats and sauce into pot with drained pasta and toss until everything coated.
  4. Sprinkle with feta cheese and serve.
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