We all like our ‘comfort’ foods, especially when we are feeling stressed. You know the kind I mean - fast food, big meals, takeout, fatty foods, sweet foods, and alcohol. Let’s face it – we all find some comfort in a tasty meal and a bottle of beer or glass of wine when we stress out or get upset about something.
There is nothing wrong with that in moderation; however, it’s not a good permanent solution.
When you are turning to what you regard as unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. If your body is not getting the right nutrition, you will feel less energetic, more lethargic, and sometimes unable to concentrate and focus. What does that lead to? YES - even more stress.
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods to choose and which to avoid when it comes to redressing stress and helping you to deal with feelings of anxiety.
With food and nutrition, the best way to stress-less is to have a healthy, balanced diet, which includes each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of your diet is the best way to ensure your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When choosing the foods to eat, remember many have a range of magnificent properties that help the body redress stress. Choosing stress-less foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-less foods include:
Plan to stress-less
Planning your meals wisely is the key to staying physically fit and healthy, mentally strong, and being able to stress-less. It really helps to know the foods to avoid and the foods that are best to reach for as snacks when you are feeling worried and anxious.
During stress it can be tempting to eat classic ‘comfort foods’ – these are usually foods high in sugar, very starchy, or greasy. However, although these foods can make you feel temporarily better, they will make you feel worse in the long run.
Stress-less snacks include:
When you are dealing with worry or anxiety leading to stress, it is a good idea to make sure you have a selection of stress-less foods in your kitchen. Making sure that your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, it will improve your mental health and stress levels, too.
An example of a healthy, stress-less menu:
Breakfast: Oatmeal with berries / fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit /handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
There is a saying – “you are what you eat”.
Make sure you are filling yourself up with foods that are good for your mental health.
Everything in moderation - and balance is the key! Stress-less!
Find out how to Redress Stress in 5 easy steps here....
Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. doi:10.3892/mmr.2010.377
Penn State. " Pistachios may lower vascular response to stress in type 2 diabetes." ScienceDaily. ScienceDaily, 5 August 2014. <www.sciencedaily.com/releases/2014/08/140805163347.htm>.
Calling all dieters....hear ye! hear ye!
So you want to lose weight.
You have tried all the diets, starved yourself exercised until you ache all over and it´s just not working.
You managed the diet , exercised, looking great however struggling to keep to what you feel is your ideal weight.
What you believe about dieting and how to lose weight is arse about face as we say in Scotland.
Successful dieting is not about losing the excess fat, it´s about keeping it off.
Diets, no matter what kind, don´t work. As soon as you come off the diet the weight starts piling on again, and it´s harder to shift this time around. That´s why most diets are referred to as the yo-yo diet.
This is the BIGGY - diets are NOT a long term solution to weight control.
As always I like to KISS - Keep It Super Simple
In order to lose weight and keep your ideal weight you need to first of all
Then and this is what we need to look at arse about face.......
In general the only people that think about their blood sugar are people who have been diagnosed as diabetic, however, this is the key to successful weight loss and control.
Your body is constantly striving for balance, when any system is out of balance it results in dis - ease and your health suffers. Every illness and disease is simply an imbalance in the body. Find the imbalance, correct it and we restore health.
Excess weight is an imbalance in the body.
Your blood sugar level is the amount of glucose, from what you eat, that’s circulating in your bloodstream to provide energy to cells immediately or be stored for future use.
When we eat, our body converts carbohydrates into glucose, this is how we get our energy. When our blood sugar levels rise the body produces a hormone called insulin in order to allow the glucose to enter your cells and give you energy.
Interestingly stress causes glucose to be released and insulin to be suppressed.
Insulin and weight gain
When glucose is able to enter your cells then glucose levels in your blood drop. The higher your blood sugar , the more insulin you produce. Glucose that your body cells do not use accumulates as fat. If you have too much insulin circulating it will also hinder the body´s ability to break down fat. So as you can see increased blood sugar leads to increased insulin production.
Ironically, not getting enough sugar can also lead to putting on extra pounds!
Eating too little glucose can lead to a low blood sugar level, causing your body to go into “starvation mode” and then it will burn your lean muscle instead of the fat .
So how do we do this using the KISS method?
1. Make sure you drink enough good water daily.
Are you hungry or thirsty? Quite often when we feel hungry the body is actually thirsty.
Water helps the body metabolize stored fat, rid the body of waste (as in unwanted fat and toxins), and is a natural diuretic and a natural laxative.
The way to tell if you are hydrated enough is how often you have to pee and whether your urine is clear with no strong smell. If you do not have to pee every 1 - 1.5 hours during the day and your urine is concentrated and smells then you need to drink more water. What simpler way could the body have to tell us we are dehydrated. How many of us listen!
2. Maintain a healthy acid/alkaline balance in the body.
This can be done with diet.
3. Get to know your body and how your eating and stress levels affect your blood glucose.
Avoid eating white flour products , eat more fruit, vegetables, nuts and berries.( these all help to burn fat and maintain blood glucose levels) Avoid drinking soda, replace with carbonated water if you need the bubbles!
You do not have to suddenly become the most frequent visitor at the gym. Take a walk, stretch and bend, whatever you are doing do it consciously and exaggerate the movement a little.
The biggest hurdle people face when they are focusing on their weight is , they are focusing on losing weight which "stresses" them and makes it more difficult. Change the focus = lose the weight!
The above is meant to give you an oversight into how easy it can be to maintain your natural body weight. It does not have to be difficult and it is not about depriving yourself. If you would like more details contact me for a chat!
Qualified General Nurse
Certified Practioner Level IV
Emotion Code Certified
Certified Life Coach