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
Prep Time
1 hr
Cook Time
1 hr
Total Time
2 hrs
 
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.
Course: Breakfast
Cuisine: American
Servings: 1 serving
Ingredients
  • 2 large eggs
  • 2 tablespoons water
  • dash salt and pepper
  • 2 ounces pre-cooked ground beef, shredded beef or bite-sized steak pieces
  • 1/4 cup chopped fresh spinach (or other veggies you like)
  • 1 tablespoon sliced green onions (optiona
  • 1 teaspoon finely grated cheddar cheese (optional)
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.

Asparagus and Feta Egg Scramble – Breakfast in 10 minutes

Are you scrambling to get out the door on time when the sun rises and skipping (or stumbling) right past breakfast? Missing your morning meal is a mistake for sure – I always end up getting “hangry” mid-morning and end up molesting the vending machine. That’s why I like to plan ahead just a bit to have ingredients on hand to make a quick fix like the Asparagus Egg Scramble with Feta Cheese  I’m sharing today or to prep a make-ahead meal  such as my Barn Raiser Beef & Egg Casserole (freezable in individual portions).

sparagus and Feta Egg Scramble is a simple, protein-rich breakfast solution that comes together in 10 minutes.

So, if you’ve got 10 minutes in the morning, you have a whole 600 seconds to get cracking on this Asparagus Egg Scramble with Feta Cheese. If you prep veggies the night before, you might be able to get it done more quickly!  This easy egg recipe also makes a lightning-speed dinner solution on those nights when orchestrating a complicated meal is absolutely, positively out of the question.

This is how to get the speed you need -asparagus, spinach and tomatoes sautés together on the stove top while eggs are scrambled on a nearby burner. When the two skillets are just seconds from being done, just slide out the contents from one into the next and stir!

Asparagus Egg Scramble with Litehouse Foods Feta Seasons

I’ve give this breakfast dish some salty, tangy zip thanks to the distinctive flavor of feta cheese – love using the new Simply Artisan Reserve Feta Cheese Crumbles, the container sprinkles these tiny cheese pieces just like a grated Parm. It’s genius!  Look for it, along with Bue Cheese Seaons in the specialty cheese section of your local grocery store.

I’ll be sharing this recipe on the Expo Floor Sunday morning, Jun 5th,  at the International Deli-Dairy-Bakery Food Show in Houston, Texas. Swing on by, if you’re attending!

Asparagus & Feta Egg Sandwich

Meanwhile, make an easy feat of feasting with the Asparagus Egg Scramble with Feta Cheese recipe! Serve straight from the skillet or spoon atop toasted whole grain toast – I’ve even bookended between bread to eat sandwich-style when rushing out the door. Enjoy!

What is your biggest hurdle getting out the door in the morning? Eggs, how do you take them? Are you running or competing in anything this weekend? Please share in the comments — XOXO, Jennifer

Asparagus & Feta Egg Scramble
Prep Time
2 mins
Cook Time
8 mins
Total Time
10 mins
 
Course: Breakfast
Cuisine: American
Servings: 4 servings
Ingredients
  • 8 large eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1/2 pound asparagus, trimmed and cut int o 1" pieces
  • 1/2 cup matchstick carrots
  • 2 cups packed baby spinach
  • 1/2 pint grape tomatoes, halved
  • 2 ounces feta cheese crumbles I used Feta Seasons from Artisan Reserve
Instructions
  1. In medium bowl, whisk eggs and season with salt and pepper. Set aside.
  2. Spray 12” skillet with cooking spray and bring to medium-low heat. When hot, add eggs and stir fairly vigorously using spatula, for approximately 5 minutes.
  3. In another 12” skillet, add olive oil and bring to medium-high heat. Add asparagus and carrots and sauté for 2 to 3 minutes. Next add spinach, tomatoes and garlic, stirring frequently and continuing to sauté for about 3 additional minutes or until spinach is wilting.
  4. Keep eggs on medium-heat and add sautéed vegetable mixture, stirring to incorporate.
  5. Remove from heat and sprinkle with feta cheese crumbles.
  6. Season additionally with salt and pepper, if needed.

Yuck to Yes! 6 Clean Eating Mistakes to Avoid

YUCK to YES! Six kinda gross healthy eating issues and how to get past them!You’ve purged the fridge and pantry of processed foods, loaded up on organic foods and free-range proteins, and your produce bin is now a colorful rainbow of Mother Nature’s bounty. It’s a beautiful sight – and congratulations on your road to a healthier lifestyle! However, many of us unwittingly sabotage even the best-laid plans for a healthy diet because it’s either what we were taught to do because “it isn’t pretty,” . . . or, frankly, we’re just a little grossed out.  It’s time to just “get over it” and stop making these healthy eating mistakes!

Don’t scrape off brown stuff off bottom of salmon: Keep healthy fats in your diet by salmon gettyleaving on the brown-grey gunk found on the bottom of salmon.

I’m not talking about the skin (although that’s good for you too), but the soft, gelatinous layer found between the skin and flesh. This brown-grey stuff is the insulating fat for this cold water fish and also where the overwhelming majority of heart-healthy omega-3 fatty acids are found.

Don’t pour off liquid pooled on top of Greek yogurt: Despite looking like a cloudy mess that should be drained away, this liquid is actually the whey. Whey is comprised mostly of settled water from the yogurt, but it’s also where the protein, potassium, and calcium live! Stirring in the whey before eating your yogurt keeps the protein content in yogurt high, preserves important nutrients and promotes a creamy texture.

Don’t spit out fruit seeds: Despite your mother’s warnings, most fruit seeds are actually quite beneficial for your health (some companies are even selling packaged watermelon seeds to snack on – they’re good! ), containing a boost of important amino acids, vitamins and minerals. You can eat watermelon seeds!For example, watermelon seeds are an abundant source of zinc and the tropical papaya has an enzyme that helps fight parasitic infestation, a common health issue where the fruit is grown (isn’t Mother Nature clever?).  I’m not saying you need to go out of your way to eat every seed in sight, but it’s definitely does no harm to eat a few of them –and, a plant won’t sprout in your stomach!

Don’t peel vegetables:  Stop peeling your vegetables, especially if they are thoroughly scrubbed and washed. Purple Potato PeelNot only does it take a ridiculous amount of time to de-skin produce (like potatoes, sweet potatoes, cucumbers, eggplant, onions, carrots, beets and others), peeling also robs your diet of important nutrients. A high concentration of vitamins, minerals and antioxidants are lurking on the skin of your favorite vegetables – for example, the levels of iron, calcium, potassium, magnesium, vitamin B6 and vitamin C found on potato skins are much more highly concentrated ounce-for-ounce, than in the rest of the tuber.  However, if you decide to remove the outer layer of vegetables for aesthetic purposes, save the peels and boil  with water for a vegetable stock.

Don’t avoid egg yolks and those “stringy things”: Let’s crack the hype that egg yolks are bad – yes, they contain cholesterol, but recent studies show that eating eggs does not ramp up the risk for heart disease. In fact, the yolk is where the bulk of an eggs super powers reside, packed with vitamins, minerals, protein and healthy fats that benefit the eyes, brain and remainder of our bodies. Egg ChalazaeAnd, if you’re grossed out by the white stringy things in eggs, don’t be. There is no harm in eating this ropey part of the egg, called chalazae. Chalazae are merely what anchor the yolk to the membrane and are not the beginning of little chick as many think. Egg experts say that the more chalazae you see, the fresher the egg.

Don’t chastise chia seeds over slime:  Chia seeds are rich in iron, potassium, calcium, omega fats, zinc, fiber, and antioxidants – and a good source of protein. However, the number one complaint of this super-food is the slimy texture the sand-sized seeds take on when wet.  Many don’t mind it, but others get the gag reflex. One way to reap the benefits of chia seeds, but avoid the gelatinous goo, is to incorporate a sprinkling of the seeds in smoothies or baked goods.

Chocolate Chia Seed Pudding - TheFitFork.comOh, and if you’re looking for a chia seed recipe this Chocolate Raspberry Coconut Chia Pudding is one of my favorite healthy treats.

 

 

 

Do you have any tips on healthy eating, maybe some gross stuff that is actually good?! Please share in the comments below — XOXO, Jennifer

DIY Garlic Pizza Sauce and Saucesome Food Pairings

Two-Minute Homemade Garlic Pizza Sauce can be made in a flash, saves money and lets you control the spice.Yeah, yeah . . . National Pizza Day was yesterday. I may be a day late, but definitely not a dollar short with this easy-to-make homemade garlic pizza sauce recipe that will take your pie to the next level. Homemade garlic pizza sauce tastes better, saves money and can be made ahead and frozen for a busy weeknight dinner solution. Store-bought sauces can be kind of pricey, especially the better ones – but my creation saves you some dough (see what I did there?) that can be put towards your favorite fresh toppings. Personally, I love Campari tomatoes, spinach and roasted garlic – but the kids are pepperoni addicts all the way. As for the crust, I’m staying out of the crust controversy – pan crust, thin crust or even cauliflower-carrot crust, it’s up to you. Make it your way, I’m just here to share the sauce. DIY Homemade Pizza Sauce is perfect for your pie and to use with nearly everything -- sauce to dunk bread, shrimp, cheese, to toss with pasta or zoodles, or to simmer with eggs!The secret to this pizza sauce recipe is a can of “fire-roasted” tomatoes and Instantly Fresh herbs – I’m a big fan of these freeze-dried herbs and garlic from Litehouse Foods, but you can also use regular dried herbs or fresh if feeling fancy.  Those not in the know would think this hearty sauce had been simmering all day on the stovetop and not whipped up at warp speed in a blender. Make a double batch and freeze for a busy weeknight dinner solution. Other recipes that are insanely good with this pizza sauce: Egg & Zucchini Ragu Eight Minute Egg & Zucchini Ragu   More Eggs . . .Portabello Eggs Inferno:   Portobello Eggs Inferno makes a quick and easy breakfast, lunch or dinner! Dip Roasted Spicy Creole Shrimp into Pizza Sauce (instead of cocktail sauce): Shrimp sauteed with Cajun spices  

So, what is your favorite topping for pizza? Dare I ask, what is your sauce strategy? Do you cut your pizza in wedges or squares? Do you consider pizza something for a “cheat” day or a well-balanced, hand-held meal? Please share in the comments – XOXO, Jennifer

Linking up with Running On Happy and The Fit Foodie Mama

DIY Garlic Pizza Sauce and Saucesome Food Pairings
Prep Time
2 mins
Total Time
2 mins
 
No pre-packaged pizza sauce here, this easy homemade recipe takes your pie (and pasta) to the next level, saves money and lets you control the spice.
Course: Condiment, Main Dish
Cuisine: American, Creole - Cajun, Italian
Servings: 16 servings
Ingredients
  • 1 15-oz can fire roasted tomatoes, drained
  • 2 tablespoons oplive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon minced garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried red pepper flakes more or less to taste
Instructions
  1. Add all ingredients to blender and blend for approximately 45 seconds or until ingredients combined and tomatoes broken down but not completely pureed. Spread out sauce thinly on prepared pizza crust. Makes sauce for 3 medium or 2 large pizzas. Store leftover sauce in refrigerator or freeze in air-tight zip-top plastic bag.

Portobello Eggs Inferno with Mezzetta Pasta Sauces #FallForFlavor

Eggs for dinner, I’m all about that! Nothing worse than coming home from a busy day of work, training and kid stuff being hungrier than a linebacker and have nothing planned, thawed or leftover.  But, with a jar of pasta sauce in the pantry (loving of Mezzetta® Napa Valley Homemade pasta sauce) and some eggs in the fridge, I’ve found I can win dinner and be the champion of chow every night!

Portobello Eggs Inferno makes a quick and easy breakfast, lunch or dinner!I came up with this really delicious, nutritious and filling meal that I can make in about 15 to 20 minutes – Portobello Eggs Inferno. The recipe is single serving, but it can easily be tweaked to feed a larger crowd. With three teenagers and a husband who often works late, I usually know until the last minute how many will be sitting around the table each night, so I love flexible, expandable recipes like this!

Portobello Eggs Inferno Ingredients

Since I have a taste for spicy things, I used the “Spicy Marinara” flavor from the line of Mezzetta Pasta Sauces – and it’s pretty spicy (in a good way)! Some people call recipes that poach or bake eggs in spicy tomato sauce “Eggs in Hell” or “Eggs in Purgatory,” but I call the outcome pure heaven!  Instead of just cracking eggs into the sauce, I decided to bake the two little guys right on top of a meaty Portobello mushroom boat floating in a sea of spicy awesome sauce!  If you eat bread, the warmed, oozy sauce is perfectly sopped up with the crusty ends of a loaf – or I let mine meander over to my side of salad as a hot dressing.

Portobello Eggs Inferno with Mezzetta Spicy Marinara

I’m lucky my kids like most spicy foods too! They use the pasta sauce to make traditional spaghetti and meatballs (okay, the meatballs are store-prepared, but they can make the rest themselves)!  If your young ones don’t like spicy, don’t fret – Mezzetta Napa Valley Homemade pasta sauce has six flavors – Spicy Marinara (what I’m showing), Marinara, Tomato & Sweet Basil, Roasted Garlic & Caramelized Onions, Parmesan, Asiago & Romano and  Wild Mushroom.

Spaghetti and Meatballs with Mezzetta Spicy Marinara

Mezzetta Perfect Pasta Night GiveawaySo, are you getting hungry for these Napa Valley Homemade sauces?! You can find them on the pasta aisle at most grocery stores – in the meantime, enter for your chance to win a Perfect Pasta Night, the awesome grand prize includes all six Mezzetta® Napa Valley Homemade™ Pasta Sauce flavors and lots of other goodies – including a $500 grocery gift card! There are also 10 runner up prizes that include the entire sauce collection with recipes cards. Enter now!

 

What is your favorite quick dish using pasta sauce? Which of these flavors would you try first? Please share in the comments below – XOXO, Jennifer

 

Portobello Eggs Inferno
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 
Speed into dinner and #FallForFlavor with this easy baked egg dish that is a quick fix with pasta sauce for breakfast, lunch or dinner.
Course: Breakfast, Main Dish
Cuisine: Italian
Servings: 1 serving
Ingredients
  • 1 teaspoon olive oil
  • 1/2 cup chopped fresh spinach
  • 1 cup spicy marinara pasta sauce I used Mezzetta brand
  • 1 medium portobello mushroom cap
  • 2 large eggs
  • 2 tablespoons shredded Parmesan cheese
  • 1 teaspoon chopped green onions
  • salt and pepper to taste
Instructions
  1. In small 6-inch skillet (that is oven proof), heat olive oil and saute spinach over medium-high for 2 to 3 mintues.
  2. Heat oven to 400 degrees.
  3. Add marinara sauce to skillet and stir to combine with spinach.
  4. Wash mushroom cap and remove stem. Place gill side up in middle of pasta sauce -- cut off rounded bottom if needed to keep it sitting flat.
  5. Crack eggs in middle of mushroom leaving yolks intact. Sprinkle with Parmesan cheese, salt and pepper.
  6. Bake at 400 F degrees for approximately 15 minutes, more or less depending on preferences of yolk consistency.
Recipe Notes

To make for 4 people, use a 10 - 12" skillet and multiply all ingredients by 4 inches.