06 Apr 3 Foods to Help you Manage Stress
Everyone experiences stress. Some stress is good for us, in fact, for me it can be downright motivating. That is, until it gets out of control and I lose it and then dive headlong into a bag of chips ☺
Here are some of the signs that you might be stressed:
IRRITABILITY, SWEATY PALMS, BODY ODOR, HEADACHE, OUT OF CONTROL APPETITE, FOOD CRAVINGS, DIFFICULTY SLEEPING, BAD POSTURE, CHRONIC FATIGUE, RELATIONSHIP PROBLEMS, MOOD SWINGS.
Don’t these sound terrible? I think if we exhibit more than two or three of these signs, our friends and co-workers will avoid us!
In addition to STRESS EATING, recent studies have found that people under stress had a 16% greater risk of getting a viral infection and a 20% increased risk for the common cold than those not under stress.
1. GREEK YOGURT
Two of the key points in stress management: make sure your diet contains enough protein and probiotics. My new favorite Greek Yogurt, Tillamook-Farm Style, crosses both of those points off my stress management list.
The protein helps to keep me full so I avoid the aforementioned bag of chips. And, plain (avoid sweetened yogurts) Greek yogurt can be a terrific source of probiotics. Recent studies have found that probiotics, also called ‘good’ or ‘helpful’ bacteria can help to keep your gut and digestive system healthy. A healthy gut leads to a healthier immune system.
Don’t like store bought Greek Yogurt? Wiz in the kitchen? Try this Euro Cuisine Greek Yogurt Maker!
A recent study done on children discovered that children’s stress levels fall within minutes of seeing green spaces. What a blessing it is to me to be able to exercise outside and see a bald eagle flying over the lake looking for his dinner. It was a bit of a stressful work day but I’m good now
2. NATURAL CALM BY NATURAL VITALITY
They call this the anti-stress drink. Personally, I’ve been a fan of this drink since I discovered it three years ago. Research shows that most of us are deficient in magnesium. For example, here are some good sources of magnesium: pumpkin seeds, spinach, kelp and Swiss chard. I don’t know about you, but when I get stressed the last thing I’m craving is a kelp salad.
I was surprised when I read the research about some of the possible symptoms of magnesium deficiency: headaches, muscle cramps and sleeplessness. When I think about my health when I’m under stress I can claim just about all of those symptoms!
When I’m really under a lot of work stress or I’m traveling and eating fewer green veggies that’s usually when I supplement with magnesium. It’s always my suggestion to try food first and then supplement if that’s not working. Key point: Keep in mind that this is a supplement and it’s prudent to check with your physician before trying ANY supplement. As with most supplements, there will be some people with health conditions that shouldn’t utilize magnesium-so discuss with your health care professional.
RECIPE BONUS!! The One Minute Wellness Coach’s Quinoa Protein Breakfast Bowl!
- Cook up 3 cups of quinoa, using water instead of chicken broth and store in your refrigerator for use throughout the week.
- Fruit compote: add 2 cups of berries to a small sauce pan on medium heat. Add in ¾ cup of water and heat & stir until desired consistency. Store in refrigerator for use throughout the week.
- Sauté’ 1 cup of raw pumpkin seeds (Trader Joes) in 1 Tbs. of coconut oil in a sauté pan on medium. When the seeds get hot, they might “pop” out of the pan so if they do, take cover, ha-ha. I like my seeds to turn a little brown, so probably about 3-4 minutes on medium heat. Make sure you stir so they don’t get too toasted.
- In a small sauce pan, add 1 cup of the cooked quinoa and heat on medium heat. Add a little water if it’s too thick.
- Add the quinoa to a breakfast bowl, pour ½ cup of the compote over the quinoa and sprinkle with ¼ cup of the pumpkin seed mixture. Drizzle with a little bit of honey and enjoy!
You’ll literally be jumping for joy!
Watch me make it on NBC! Having trouble with the video player? Click here.