Fight Stress with Food!

Who doesn’t have to deal with stress?? Stress is such an everyday part of life that most of us often joke about how ‘stressed out’ we are. Whether you are stressed out over work or the unexpected bill or the upcoming holidays. All of these are common stress triggers. For me the stress bomb hit me full force yesterday - an unexpected pressing matter had to be resolved and completing an application for a new apartment. Moving and finances. I’m sure many of you can relate. I found myself becoming short and irate very quickly and breathing heavier normal.

Thankfully, I am aware of my body and I started questioning myself, practicing deep breathing and thinking about what foods would support my adrenals and help calm my stress. These are all things that are within your reach to! Whether it is an important work meeting or a family function or finances you can nourish your body to better manage stress.

  1. Resist the tendency to reach for unhealthy foods when you are beginning to feel stressed instead reach for foods that help relieve stress and anxiety.

  2. Go for grass-fed, organic protein sources - these contain the amino acid tryptophan which can affect serotonin levels, also known as the ‘happiness hormone’. When serotonin levels are low you can experience moodiness and depression. Nuts like almonds, pecans and walnuts also contain tryptophan.

  3. Choose foods that are rich in Iron - tired often?? This can be a sign of iron-deficiency (anemia) and lead to depression. Choose organic grass-fed eggs and beef, wild salmon and shellfish and vegetables like kale, spinach, collards and broccoli.

  4. Eat food rich in vitamin B-12 - a vitamin essential for proper neurological function and the production of red blood cells. Eat plenty of grass-fed liver and beef, shellfish like shrimp, scallops and clams, fish like wild salmon and sea vegetables like kelp and chlorella.

  5. Choose a quality vitamin D3 supplement or get 15 minutes of sunshine 3 times/week - vitamin D deficiency is quite common given how often we either avoid the sun or slather on sunscreen; but being deficient in vitamin D has been linked to chronic fatigue, muscle pain and depression.

  6. Eat foods rich in Magnesium - which is an important mineral used in hundreds of enzyme reactions in the body. Eat lots of dark leafy green vegetables like spinach and chard, almonds, pecans and walnuts, seeds like flax, pumpkin and sunflower and cacao (or real chocolate :).

Stress-Free Smoothie

2 cups organic almond milk

1 large handfuls organic baby spinach

1 1/2 cup organic blueberries, fresh or frozen

1 banana, ripe & a little spotty

1 tbsp almond butter

2 tbsp raw cacao powder, organic

1 tbsp raw maca powder, organic

=> Blend until desired consistency is reached and enjoy! :)

 

Eating a diet rich in these foods will properly support your body and help you manage stress better. I have upped my intake of chlorella and my super greens, as well as a healthy amounts of grass-fed, organic eggs and meat and some nuts and seeds as a snack. The good thing about eating like this is that other aspects of your health will improve too; improved cardiovascular health, balanced blood sugar levels and maintaining a healthy weight to name a few! Food can and will affect your mood, so be wise in your choices!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Boost your Mood with Food

There have been some times in my life when I’ve felt down or blue, as I’m sure has happened to other people. I can’t say I was “depressed” but I might’ve been, had I taken the time to evaluate how I was at that time. For other people depression is very real and isn’t something that they can just shake off. What I have seen and studied though gives me hope that with some minor changes to our diet & nutrition we can manage this illness. Nutritional imbalances have been proven to affect not only the body, but the fragile chemistry that is our brain. I’m going to share with you some nutritional deficiencies that once corrected can make you feel better - and some recipes.

  1. Lean protein rich in Omega 3s, like Wild Salmon, Artic Char, Mackerel - cold-water fish, have plenty of amino acids that have positive effects on the chemicals in your brain, helping balance your moods. They are also a great source of energy.

    1. Nuts and seeds like Walnuts, Flaxseeds, Chia seeds, Almonds are also high in Omega 3s.

  2. Berries, like blueberries, strawberries, blackberries, raspberries, can help prevent the release of cortisol - a stress hormone that aggravates symptoms of depression and causes one to retain fat around your midsection.

  3. Limit your sugar intake - anything that ends in -ose or that has ‘syrup’ in its name and be mindful of any hidden sugars, read your labels. Every 4 grams of sugar listed on the label equals 1 teaspoon.  

  4. Research into Folic Acid has shown that it can help boost your mood. Go for leafy greens, like spinach and swiss chard, oatmeal, sunflower seeds, lentils and black-eyed peas.

  5. A diet rich in vitamin B-12 has been shown to have a positive effect on the brain. To keep your levels optimal go for lean, grass-fed beef, clams, oysters, crab, wild salmon and organic, cage-free eggs.

  6. Vitamin D is also important for its mood-enhancing properties. Your body makes it from the sunshine, just 10-15 minutes of sunshine can help your body get its dose, but make sure you time it right, either early in the day or later in the afternoon. Organic cage-free eggs and fish with bones in it are other sources of vitamin D.

  7. Dark Chocolate!! (Just when you thought there was no ‘good news’ on this list!) But there is one caveat - it cannot be Hershey’s or Mars or a pint of Haagen-Daas!! In order to get the mood-enhancing effects of chocolate - it has to be at least 70% cacao and preferably organic.       

As you can see from this list - it almost exactly reflects what a truly healthy and healing diet is. The benefits of eating clean and lean will have positive effects on everything from your body weight to your energy levels to your hair and skin and nails and your mood!! It makes sense. No special fad diets or calorie restriction just real, healing food.

Spinach & Lentil Frittata

4 organic, cage free eggs

1 bunch spinach, organic - coarsely chopped and rinsed

4 scallions, organic - diced

½ onion, organic - diced

½ cup lentils, organic  (can substitute with a can of wild salmon)

2 tbsp butter, organic

1 tsp himalayan sea salt

*Start by melting butter over medium heat. Add the scallions, onions and lentils and allow them to cook for about 2 minutes. Add the spinach and stir it gently allowing it to cook down - this is going to look a little scary but put the whole bunch in. Add the sea salt. In a separate bowl - whisk the eggs. Add them to pan. Cover and reduce heat to low-medium setting. Cook, covered, for about 15 minutes. Serve and enjoy!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N