Drinking plenty of water is a powerful stress reduction tool.
Let me show you why. Click HERE to read.
The film I watched recently is called Food Matters. For me it was an eye-opening view on the sickness industry' is. This is why I consider it one of my "must see" recommendations.
Food Matters goes into deep health concerns like cancer and heart disease and even goes into emotional issues like depression, mental illness and stress how those are effected by the food we eat.
Plus the film talks about the depletion of our soils and reveal some startling information about the drug industry and their opinion on vitamins.
You can check out the trailer for the film here. The trailer alone is very much worth watching. When in just click on Food Matters icon and it will take you right to the free trailer. Enjoy!
You are welcome to share your insights and reflections. The films addresses really important for all of us topic.
Drinking plenty of water is a powerful stress reduction tool.
Let me show you why. Click HERE to read.
1. Nuts
Almost all nuts are good sources of vitamins B and E, plus selenium and zinc, but some nuts have more than others, so cover your bases by mixing them up.
Just an ounce -- a small handful -- will help replace those stress-depleted Bs (walnuts); give you a good dose of selenium and zinc (Brazil nuts), which are also drained by high anxiety; boost your vitamin E (almonds), which helps fight cellular damage linked to chronic stress; and may even lower your blood pressure by helping your arteries relax (pistachios). They're high in calories, so don't overindulge.
2. Guacamole
Avocados are loaded with B vitamins, which stress quickly depletes and your body needs in order to maintain nerves and brain cells. Scoop up the creamy goodness -- which comes from healthy monounsaturated fats -- with whole-grain baked chips or raw veggies. If you're watching calories, dip instead of scoop: 2 tablespoons have about 55 calories.
3. Berries, Any Berries
Blackberries, strawberries, cranberries, raspberries, blueberries.
They're not just delicious; they're jammed with antioxidants, which is why they're great at countering the skin-damaging free radicals generated by stress. Eat them one by one (like healthy M&M's) when the pressure is on. If you're a jaw clencher, try rolling a frozen berry around in your mouth. And then another, and another.
4. Salmon and Other Fatty Fish
The omega-3 fatty acid in salmon, called docosahexaenoic acid (DHA), isn't just good for your skin. Studies show people who eat ample amounts of DHA have a much lower incidence of depression, aggressiveness, and hostility. So this healthy fish may even help road rage! Some people report improvements in mood within days or even hours of eating omega-3-rich meals. Consider omega-3 supplements to assure you get the right amount.
5. Oranges
People who take 1,000 milligrams of vitamin C before giving a speech have lower levels of cortisol and better-behaved blood pressure than those who don't take it. So lean back, take a deep breath, and concentrate on peeling a big, juicy orange. The 5-minute mindfulness break will steady your brain cells, and you'll get a bunch of C as well. (Read: Vitamin C - Stress Buster)
6. Spinach
Spinach and other happy greens (the dark, leafy ones) contain folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain. Two cups of cooked spinach gives you the 400 micrograms of folate recommended to pick up your mood.
7. Dark Chocolate
The antioxidant flavonols in dark chocolate (check labels; you want 70% or more cacao) help keep your blood pressure steady and your mind sharp. They may also help counter cellular damage caused by stress. Try this when you need a mental lift: Microwave 8 ounces of vanilla almond milk on medium for 1 minute, and then stir in an ounce of dark chocolate till it melts (heat triggers antioxidant release). Delish. Just show a little restraint; chocolate packs a lot of calories. (Read: Stress and Chocolate)
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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.
Do you drink the amount of water you should every day?
Related Article:
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Parties have a very special place in our lives. So, is a food. Company parties, church gatherings and get togethers with friends all centers around food. How could you resist?
Food isn’t the only thing contributing to our weight gain however. There’s more.
Stress
Stress is everywhere. It is inevitable. Any change real or perceived causes stress response in our bodies.
I hate to tell you but there is a good chance all of party food settle around your waistline.
Stress causes certain changes to occur in your body. When we are put in a stressful situation the brain releases a neurochemical called corticotrophin-releasing hormone (CRH), which triggers the "fight or flight" response in the body.
It is a high alert signal for the body to prepare to fight or flee from upcoming danger. The pupils dilate respiration and heart rate increase. CRH causes the release of adrenaline and cortisol, hormones which mobilize fat and carbohydrate stores into the blood stream for quick energy. During this stage, the appetite is suppressed and the digestive system is shut down. This is why many people under acute stress will say that they are too nervous to eat.
However, as the immediate stress dissipates, adrenaline levels drop and we begin to feel calmer. The cortisol levels remain elevated in order to bring the body back to a balanced state. One way it accomplishes this is by increasing the appetite to replenish fat and carbohydrates that should have been used to fight or flee the stressor.
So what happens if you aren't fighting or fleeing from anything? What happens when you stress comes from traffic jams, deadlines, trying to please everybody, financial worries, having a job or a boss you despise, trying to juggle family and career or a host of other modern day stressors?
This kind of prolonged stress will cause cortisol levels to stay elevated in turn keeping the appetite chronically elevated. These high levels of cortisol will also keep insulin levels high leading to the deposit of fat stores in the abdominal area.
Can you avoid all of the stress in your life? Of course not. If you are one of the millions however who are chronically stressed out or anxious you may need to learn some ways to "actively relax" in order to activate relaxation response.
Getting a massage, learning breathing exercises, meditation, listening to guided relaxation audios and walking and exercise can all be helpful.
When you learn to manage stress and activate relaxation response you are able to manage your weight successfully.
Chronic stress can cause cravings for cookies, candy, chips and other high-fat, high-carbohydrate foods.
The stress-driven appetite for these foods leads to dangerous weight gain, primarily around the waist.
60 percent of American adults are overweight or obese, many due to stress-related food cravings.
Over 20 percent of American adults are obese with a stress-related condition known as "metabolic syndrome." This condition is characterized by a beer belly, high blood pressure, poor cholesterol readings and high blood sugar.
According to Dr. Pamela Peeke, a former scientist at the National Institutes of Health and associate clinical professor of medicine at the University of Maryland School of Medicine, people with an apple-shaped figure are at greater risk for heart disease, stroke, diabetes, and some types of cancer. "It's not just what you weigh; it's where you weigh it," says Dr. Peeke, author of Fight Fat After Forty .
The individuals who are high reactors to the stress hormone called cortisol, consume more calories and more sweet foods under stress. Their recent study also demonstrated that greater food consumption occurred in high cortisol reactors when they were in a negative mood.
Recommened:
Relora a natural dietary supplement was developed to improve mood, help stressed individuals relax, and to normalize the hormones related to stress-induced eating. 80 percent of stressed adults studied feel more relaxed with Relora. Relora has also been shown in a pilot study to normalize cortisol levels in stressed individuals.
Preliminary findings suggest that Relora can decrease the cravings for high fat, high sugar foods in stressed individuals, most likely due to its ability to normalize stress hormone levels that cause these cravings. Works equally well with male and females as a stress reducer and stress related weight control supplement.
Remember - unhealthy cravings are not always your fault - it can be stress. But it is your fault though when you let the stress to make you fat and destroy your health.
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Vitamin C is already everybody's favorite nutritional supplement, linked, however mostly, to preventing the common cold and fighting cancer.
But recent studies demonstrate that vitamin C reduce both the physical and psychological effects of stress on people.
People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. Even more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.
In one study German researchers subjected 120 people to a sure-fire stressor—a public speaking task combined with math problems. Half of those studied were given 1,000 mg of vitamin C. Such signs of stress as elevated levels of the stress hormone cortisol and high blood pressure were significantly greater in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed when they got the vitamin.
The researchers believe that vitamin C should be considered an essential part of stress management.
Earlier studies showed that vitamin C abolished secretion of cortisol in animals that had been subjected to repeated stress. Cortisol is a hormone released by the adrenal glands in response to stress. In case of chronic stress once cortisol gets (stays) into the bloodstream, it is responsible for devastating health problems in to all parts of the body and mind.
Vitamin C is present in fresh, uncooked fruits and vegetables, especially citrus fruits and red and green peppers. One eight-ounce glass of fresh orange juice provides 97 milligrams of the vitamin.
It's also found in papayas, cantaloupes, strawberries, broccoli, Brussels sprouts, tomatoes, asparagus and parsley.
An unstable substance, vitamin C is destroyed by cooking and exposure to light.
Bad news – most of the fruit and vegetables do not contain necessary amount of nutrients and vitamins anymore.
The only option to provide our bodies with the necessary vitamins and vitamin C in particular is from health supplements.
Can chocolate be a considered as a stress management tool?
Well, chocolate isn’t going to solve the stressful situation and this can’t be considered as a proactive stress management tools as using mediation, visualization or exercising.
But I enjoy chocolate and I have noticed that there are situations (stressful) in my life that it is ok to have it in my ‘stress coping techniques’ tool box’.
Here is why:
Raw, organic chocolate is good for me.
It contains a great amount of antioxidants and can work to balance your hormones. It can lower blood pressure and cholesterol. Click HERE to learn more chocolate benefits.
Raw, organic chocolate makes me feel better
It stimulates the production of ‘feel good hormones’ – endorphins and the release of serotonin (natural anti-depressant) and could boost your energy.
Chocolate can impede that its time to learn some stress coping techniques
There could be situations that you do not realize you are stressed but you somehow crave chocolate. Use this as an early warning sign - maybe its time to learn some more conventional stress management techniques.
Enjoy your raw, organic chocolate!
Click HERE to learn the Truth About Chocolate.
Related Articles Stress-Busting Snacks – Why Keep On Hand
]]>Many people who are trying to overcome their problems with stress, anxiety, and depression start out their day by consuming two cups of coffee, a couple of sugar donuts, and a few cigarettes hoping to overcome fatigue resulting from a sleepless night and wonder why they end up having a panic attack on their way to work.
Needless to say that such a breakfast is completely void of nutrition as well.
Stress may be made worse by:
The foods you eat every day could be killing you, one day at a time!
More Info At : Stress nutrition tips.
]]>Unhealthy foods increase stress levels and poison your body. That's not the worst of it. Your Body, Mind and Spirit are one and form a whole. And where your body goes, your mind follows, just as where your mind goes your body follows.
A physically unhealthy body can influence the mind to be unhealthy, unmotivated, moody, tired, unclear, forgetful, anxious, and stressed. We all know these are not comfortable feelings.
And on the contrary: if our fuel is of high quality, our bodies function well and we think clear, we are full of energy, vitality, our overall health is excellent and we prosper. The fuel we give to our bodies’ engine comes directly from food, from things we eat.
During the period of stress, the body uses up nutrients quicker than usual and chronic long - term stress damages all body systems, digestive system included and empty all body’s nutrient reserves Therefore here are some considerations to take into account to develop your daily diet and vitamin supplementation plan.
The key to of good stress nutrition is the balance, variety and moderation. To stay in good health the body needs the right balance of macronutrients: protein, carbohydrates, fats and micronutrients: vitamins, minerals and phytonutrients and water.
Take Action:
Eat 5 - 6 times per day to avoid unstable blood sugar levels and escape fat storage, and ensure stable energy levels. Low and stable blood sugar levels reduce not only stress but also the risk of adult type diabetes.
Aim for 7 to 10 servings per day of different coloured organic fruit and vegetables. Colorful fruit and brightly green vegetables are perfect for stress prevention/ reduction nutrition - they are rich in antioxidants and phytonutrients.(eat them as much as possible and preferably raw or very lightly cooked). This is not as difficult as it looks.
Eat foods with high fibre content. Eat both types of fibre: soluble and insoluble. This gives the muscles of the walls of the digestive system some bulk to work against.
Eat complex carbohydrates (oatmeal, buckwheat, whole-wheat bread, pasta and brown rice). Many whole grain foods rich in complex carbohydrates are good sources of essential vitamins and minerals as well. Foods rich in complex carbohydrates include also vegetables, peas, and beans. NB: one teaspoon of sugar or its equivalent suppresses the immune system for 5 hours after eating.
Protein is essential for growth, development and repair of body tissues. Although keep protein intake within moderation. Avoid red meat completely. Eat more beans and pulses, grains, seeds and nuts. Fish and organic poultry are also acceptable. Soy is also a good source of protein, especially for women (Click HERE for great soy products recipes of healthy meals)
Fats Take fish oil for omega 3 essential fatty acids or eat oily fish 2 or 3 times a week. Eat a variety of seeds each day (pumpkin, sesame, sunflower and always linseeds) and walnuts . Mix them together and add them to cereal and salads.
While on the subject, Iunderstand that it can be a struggle to meet these nutritional demands if you are a working mom and lead a hectic lifestyle. If this is the case, there are still many ways to meet your nutritional requirements. One option I recommend is to try a delivery diet company like the Bistro MD Gourmet for example, who will create for you a bespoke diet in relation to your nutrition requirements, saving you the extra stress of worrying about your diet.
Want even more for your long term health? I recommend to consider stress vitamins.