superfoods – Energizing Nutrition

Published April 8, 2015

20 Foods You Should Eat When Stressed

Curious about what to eat when stressed?

Check out Redbook magazine’s article where Molly is featured as a health and wellness expert and gives helpful tips on this topic. Here are her top 5:

1. 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!

2. SWEET POTATOES DRIZZLED WITH COCONUT OIL

Lee recommends reaching for root vegetables because “they contain a ton of antioxidants that help fjght 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.

3. 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.

4. 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.

5. 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 by Rosa Heyman, Redbook Magazine HERE

ABOUT MOLLY:

Molly Lee is the founder and director of Energizing Nutrition, an international holistic health and wellness practice. Molly’s passion is helping people thrive to their fullest potential and lead happier, healthier lives. She has been featured as a health expert in publications such as Redbook, Glamour and Muscle and Fitness Magazine. Besides health coaching, Molly loves to dance, fight and sing. She is an avid martial artist trained in wing chun kung fu and Brazilian capoeira.

*For more information regarding programs and press inquiries, please CLICK HERE

Published February 20, 2015

4 Foods That Will Help You Stay Full longer

Molly was recently featured as a health and wellness expert for Bustle, a popular online magazine. Learn about 4 Foods That Will Help You Stay Full Longer from Sara Spruch-Feiner’s informative article:

Ever had a big plate of pancakes topped with berries and a side of bacon only to find yourself wanting a muffin barely an hour later? It’s kind of the worst. Struggling to feel full, or even just satisfied, is incredibly frustrating, especially when you are trying to watch your weight. I turned to holistic health and nutrition counselor Molly Lee for tips on how to eat to best sustain yourself, regardless of your diet type or preferences.

Proteins

First and foremost, to feel fuller longer, one of the main things to look for in food is protein. If you include protein with each meal, you will be less likely to crave as many between-meal snacks during the day.

Lee advises selecting high quality forms of protein, as in whole foods (not processed protein powders or processed soy). If you’re a meat-eater, some of the best choices you can make include organic or grass-fed chicken or beef. However, if you’re a vegetarian, there are still plenty of nutritious options. Use superfoods like chia seeds and hemp seeds for added protein. Lee also recommends almond butter, sunflower seed butter, hummus, or lentils.

Fiber

You can get fiber in at breakfast, lunch, or dinner. Whether it’s an apple before a meal, an avocado on the side with lunch, or oatmeal in the morning, a fiber-rich diet is good for you and helps to curb cravings. Given the wide range of fiber-rich options, from broccoli and brussels sprouts to raspberries, pears, and almonds, including fiber in your diet is pretty simple.

Complex Carbohydrates

Contrary to popular belief, you don’t need to avoid carbs with a ten-foot pole — just make sure you’re eating the complex sort rather than the empty ones, i.e. quinoa over Wonder Bread. Lee notes, “Unlike refined carbohydrates, these balance your metabolism and serotonin levels, which allow for longer-lasting energy.”

Look to quinoa, brown rice, buckwheat, beans and lentils to get these into a balanced meal.

Healthy Fats

Like carbs, misconceptions about fats abound. Monounsaturated and polyunsaturated fats are actually good for us. Monounsaturated fats, for example, the type found in avocados, do the opposite of all the things for which bad fats (trans fats and saturated fats) are maligned. Including healthy fats in your diet can in fact help manage one’s weight and preserve heart health. Beyond the superfood that is the avocado, good fats can be found in olives, nuts, and fish such as salmon, trout, and tuna. Lee also recommends cooking with coconut oil for another added source of good fat. For a fuller and healthier belly, it’s an easy switch to make.

*Read the original article here