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| Friday, August 22, 2008 |
| Foods to Tame Your Tension |
It is about this time each year that I get a little stressed. It’s the end of summer, back to school and the holidays are right around the corner. This year we also have to contend with high gas and food prices and a shaky economy. If you too are starting to feel a little cranky, you might want to try some of the foods I use to tame my tension.
It has long been believed that food can have a direct effect on stress levels. Forget the “comfort foods” like ice cream and cookies to make you feel better. Foods high in sugar have the complete opposite effect. These foods give you an initial sugar rush, but soon after you experience a crash and may end up feeling worse than before you ate. Likewise, those salty snacks like chips and pretzels can leave you dehydrated and tired. Of course overall diet is important for mood and well being, but here are some of my favorite foods to help you feel less stressed and more in control.
- Low Fat Dairy. These foods are high in calcium and magnesium, which can be calming because they help relax muscle fibers. Low fat dairy can also be quite satiating so you won’t feel hungry as soon after eating.
- Berries. Berries are high in antioxidants which can help prevent oxidative stress which is related to aging and chronic disease. They are also a good source of vitamin C which helps fight a rise in the stress hormone cortisol. Try them alone, on a salad or in some yogurt.
- Citrus fruits. Oranges and grapefruits are high in vitamin C which has been linked to lower cortisol levels as well as decreased blood pressure. I love just peeling and eating these fruits by themselves, but you can also toss these into a salad.
- Mixed nuts. Just an ounce or two can provide you with B vitamins and zinc, which are drained by high anxiety, as well as vitamin E which helps fight cell damage due to stress. Try using nuts as a snack between meals or mix them with some yogurt.
- Shellfish. I love all shellfish. Crab, lobster and shrimp are low in calories and saturated fat and taste great. They are a great source of protein and B vitamins. They also contain selenium which is a powerful antioxidant as well as zinc which helps the antioxidants do their job. Fresh shellfish is plentiful here in South Florida where I live, but frozen shellfish provides all the same nutrients.
- Spinach. Spinach contains iron which many women lack. It also contains magnesium which has been shown to lower stress levels and vitamin E which has anti cancer properties. Studies have shown that regular consumption of spinach can help reduce the risk of various cancers including colon, liver, lung, stomach and ovarian cancer. Imagine if you had a spinach salad a few times per week.
Well, those are my top five tension fighting foods. They can be eaten alone or in any combination such as a spinach salad with orange sections and slivered almonds. Try them for yourself, and as always, cut down on the sugar and saturated fat and don’t skip meals. You will start to feel a difference and your stress might just melt away.
- Jennifer
Labels: healthy eating, Jennifer, Stress Management
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posted by The Sensei Team @ Friday, August 22, 2008   |
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