Stress-Busting Snacks – Why Keep On Hand

A balanced diet full of colorful fruits and vegetables is perhaps the best shield against stress-related health problems, but carbohydrates will quickly soothe you in a tense moment, says Judith Wurtman, author with Nina Frusztajer Marquis of The Serotonin Power Diet:

Here, Wurtman explains why you should keep stress- zapping snacks on hand:

Portions are key: While we're fine with taking just one aspirin and waiting for the headache to fade, we often eat straight through our emotional crises, Wurtman says. Take in about 120 or 130 calories of carbohydrates, stop eating, wait 20 minutes, and you'll feel the effects without having stuffed yourself. 

An empty stomach: Carbohydrates such as dry cereal contain tryptophans, which are amino acids that are converted into the serotonin in the brain. Serotonin is often called a "feel good" neurotransmitter—it has been shown to calm us down and restore mental energy. But to feel serotonin's lovely effects, it's best to eat on an empty stomach.

Skip the bacon: If you choose, say, a small baked potato as your stress-suppressing snack, skip the butter topping. Fat will slow down the digestion process, delaying your much-needed serotonin boost. Protein completely thwarts serotonin production, so please skip the bacon too.

Stress busters: Wurtman found that women suffering from PMS—a predictable source of stress—felt much better after having a carbohydrate drink than a protein and carbohydrate concoction. "It made them less angry and much less tired," she says. A low-fat muffin or brownies are a nice option if you are irritable but on the run.

A little grazing: Often what makes an event stressful in the first place is its unexpected quality. That's why you should keep serotonin levels high during the day by snacking in between meals with foods like low fat muffin, for instance. "If you have enough serotonin in your system at all times," says Wurtman, "you're not going to melt down."

Bad rap: Carbohydrates have gotten a bad rap thanks to the popularity of protein-heavy plans such as the Atkin's diet. But eaten the right way—think jam on toast—they do provide an energy boost. For you dieters who are terrified of carbs, Wurtman says that serotonin is actually an appetite suppressant.

Try Healthy and LowCalorie Snacks and Muffins