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Foods To Eat When You’re Stressed

Keep calm and carry on with these stress-relieving snacks.

A while back, Redbook Magazine asked me to share some recommendations for their article, Foods You Should Eat When You’re Stressed. I thought it would be helpful to re-post the advice during these times – the list includes easy, simple meals and snacks that will help steady your nervous system, keep your moods balanced and immune system strong. There are 23 tasty and nutritious food recommendations in total, offered by a wonderful panel of health, nutrition and wellness experts. Featured below are the tips I shared:

KALE SMOOTHIE

Or any smoothie that has a dark green, leafy vegetable (think Swiss chard or bok choy) at its base, really. They’re great sources of antioxidants and fiber for a much-needed energy boost, which will in turn help increase productivity — and hopefully decrease anxiety. Unlike processed or packaged food, these fresh veggies “produce an expansive, relaxing effect on the body, and help to relieve tension both mentally and physically,” says Lee. All hail, kale!

SWEET POTATOES DRIZZLED WITH COCONUT OIL

Lee recommends reaching for root vegetables because “they contain a ton of antioxidants that help fight harmful free radicals and toxins, which form because stress causes inflammation and can weaken our immune system.” Not to mention the natural sweetness of the potato, coupled with the coconut oil, can reduce your craving for refined sugar — you know, that urge you feel to grab a cookie (or five) when things start to go haywire at work. Choose the cookie and you’ll likely feel even more depleted, and eventually more stressed, later in the day. But opting for this sweet side dish will leave you feeling satisfied. If sweet potatoes aren’t really your style, feel free to swap sweet potatoes for yams, beets or parsnips if that’s more your jam.

SUPERFOOD SEEDS

Head to the health food section of your grocery store and stock up on oh-so-portable chia, hemp, or sunflower seeds. “High in protein and omega-3s, these superfood seeds will give you real, protein-packed energy and help you focus,” says Lee. Snack on them solo, add ’em to a salad or blend into a smoothie for a quick fix. No more stressing because you waited until the last minute to finish a project.

QUINOA

High in fiber? Check. A complete protein? Check. “Quinoa also contains magnesium, which relaxes blood vessels, balances blood sugar and aids in the transmission of nerve impulses — all of which help keep your stress and cortisol levels under control,” says Lee. Here’s some fun ways to eat quinoa while still getting a comfort-food fix.

CHICKEN LETTUCE WRAPS

Spice up your classic lunch staple by swapping bread — which can make you feel sluggish and bloated — for lettuce. Lee says dark greens will help you stay clear and relaxed, while the healthy dose of protein from chicken will maintain your focus and calm. Plus, they’re just more fun to eat.

Read the full article with complete list HERE.

*Ready to improve your health?  CONTACT Molly to discuss your health and wellness goals.

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What you Think is as Important as What you Eat

I was pleased to come across Carl Stronter’s article, What you Think is as Important as What you Eat, posted in Uplift Connect. From a holistic health perspective, we understand that everything is interconnected and that you cannot separate mind and body when it comes to health. For example, I’ve seen time and time again – clients who are eating well and exercising regularly, doing all the “right” things however, they may be overly rigid, self-critical or fearful with food. Others are in a toxic work situation or relationship which is creating constant stress and anxiety. They are unhappy and their minds are overloaded with difficult thoughts and emotions, causing an imbalance in their system and manifesting in minor to serious health issues. Establishing true health involves attention to the mind-body connection and nurturing our physical, mental, emotional and spiritual needs. Here are some key points from Stronter’s article: 

How to Think Your Way to Better Health

Some are calling it the next frontier in the field of health: mind-body medicine, which is the study of the interaction between the body and mind as it relates to health and disease.

In recent years, many extraordinary, well-researched studies have come out showing a very direct link between our emotions, beliefs and thoughts, and the health of our physical body, as well as measurable changes in our genetic code. In the past, this was referred to as the “placebo effect,” and was written off as a fluke power of the mind that had to be counted for in double-blind studies. However, this inherent mind-body connection is proving to be the elephant in the room that had been ignored for centuries—and is now the latest frontier in modern medicine, shaking up old models of disease theory and showing us that health is far more complex than previously thought. While eating a healthy diet is still important, our health is far more dependent on our state of mental and emotional well-being than previously thought.

Mind Over Matter

If you’ve ever practiced mindfulness or meditation for any length of time, the results were not altogether surprising: every single one of the study participants’ DNA demonstrated significant, measurable changes in the genes that researchers had identified as being responsible for, or related to, metabolism, aging, insulin response, and relaxation, among many others. The observed changes were found to be clearly indicative of a majorly reduced stress response and activation of telomere maintenance genes, meaning that the mantra, meditation and mindfulness practices actually caused observable, measurable changes in the body that ultimately led to alteration and repair of DNA. In essence, changes in the mental state of the participants produced very real and measurable changes in their physical bodies, all the way down to the genetic level. Clearly, something is going on here.

These findings also lend a research-backed explanation to the miraculous experiences of Dina Proctor, who developed a simple but extraordinarily powerful visualization and meditation technique, based on the work of pioneering cell biologist and mind-body medicine researcher Dr. Bruce Lipton, that was able to create significant, measurable changes in her biochemistry and blood work over the course of just a few short weeks. 

Read the full article here.

*We’d love to hear from you!  CONTACT US to discuss your health and wellness goals.

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How to eat for Spring and Summer? Tune into your body’s innate wisdom

“In the Spring and Summer, the days become longer and warmer. The increased sunlight naturally results in increased energy and a natural inclination towards more movement. Contrary to in the wintertime, eating too many heavy foods and being sedentary during the warmer months can lead to imbalance in the form of sluggishness, low energy and lack of motivation. When in tune with your body, it will direct you towards naturally cleansing foods such as more greens, raw foods, fruit, lighter proteins and less fatty, heavy foods. Your body’s natural motivation for more activity will help the winter weight melt off. Trust and know your body will take care of you when you listen. The inner wisdom exists and when you learn to trust and understand what your body is calling for, you being to create a new food paradigm for yourself – one that is easeful and goes with the flow of the seasons rather than one that leads to struggle and frustration. The answers are not outside of yourself as advertised – they are within: when you simply begin to tune into your body’s natural voice, you will know what is needed each moment, each week, each month, and each season.”  ~ Energizing Nutrition, A New Food Paradigm

 What are some of your favorite Spring and Summer foods?

*Tip: If you’re not sure where to start when it comes to integrating more seasonal foods, make a visit to your local farmer’s market.

*We’d love to hear from you!  CONTACT US to discuss your health and wellness goals.