The past few weeks have been insanely busy\u2026bordering on absurd. Sleep has been limited; work has been 10-12 hr days, plus grad school apps, seeing friends\u2019 shows, holidays prep, etc etc. This could have been the recipe for a total nutrition catastrophe of belly busting stress eating but, instead there was plenty of healthy food waiting already cooked in my freezer. These pass three weeks I truly remembered WHY I cook the way I do and lord knows I was thankful.
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\nEven with all that wholesome food waiting at home I still have those stress eating cravings of carbs and salt. I sit stressing out at my desk dreaming of hot buttery popcorn, thick gooey chocolate, or salt and vinegar chips. Some other time I might just have some, as I live by the 90\/10 rule: Eat well 90% of the time and forget about the 10%. However, when I am stressed out that is not a good idea. My 90\/10 turns into 50\/50 or 40\/60 if I don\u2019t keep an eye on it.<\/p>\n

I mean we\u2019ve all been there. It\u2019s cold outside or we are working harder than usual. The holiday parties are rolling in left and right. This little piece of cake is good, oh and that cupcake, maybe it\u2019s the pate, pie, chips, cookies, fried snacks, whatever your vice\u2026when we are stressed become twice as delicious and harder to resist and definitely difficult to monitor just how much we REALLY ate. Suddenly the holidays are over and none of our clothes fit, our immune systems are down, we\u2019re fatigued, irritable, and thus sending us head first into constructing crazy New Year\u2019s resolutions. Breathe! Step away from your stressor food and behold a list of tricks\/foods you should consider eating to curb the cravings and save your sanity not to mention your waistline.<\/p>\n

Spice it up: Although we know that eating our vegetables will help
\nkeep us healthy… Eating veggies can get old quick! Salads, steamed
\nbroccoli\u2026But adding all that heavy cheese and those fried croutons
\nwon\u2019t help. Try making your own vinaigrettes. My favorite quick fix:
\nBalsamic vinegar, spicy mustard, garlic powder, onion powder, fresh
\nbasil and shallots. This dressing doesn\u2019t just work on salads either.
\nUse it to marinade chicken or fish. Fast and easy and if you
\nnoticed\u2026low fat. You can also add some sesame seeds or crushed
\nred pepper. Little things make a big difference. Play with flavors.
\nAdd a little cheese but, don\u2019t go over board.<\/p>\n

Fruit\/Nut Bowl: When we were kids my mother bought loads of nuts and fruit for the holidays. There was an over flowing bowl on most of the tables in our house. Things we didn\u2019t usually have all the time\u2026tangelos, hazel nuts and pecans in the shell, pears. Having fiber filled snacks on hand will fill you up faster and keep you full longer. And the work of cracking shelled nuts keeps me from eating nearly as many\u2026not just because it is more effort but because I am completely aware of just how many I\u2019ve eaten as opposed to reaching into a shelled bag of nuts and just knocking them back. Plus, squeezing that nutcracker will release some of that built-up tension. Just an ounce of walnuts will help replace those stress-depleted B vitamins; Brazil nuts provide a whopping amount of zinc, which gets drained by high levels of anxiety; boost your levels of vitamin E, which fights against damage to cells caused by chronic stress, by eating the almonds.<\/p>\n

Drink water. When it is hot outside I drink water nonstop. When the temperature drops, suddenly I find myself drinking less and less. We are meant to drink HALF our body weight in water daily. Dehydration can lead to weakened immune system, headaches, muscle spasms, fatigue, and dizziness. According to the mayo clinic dehydration is often confused with hunger, so drink a glass of water, wait 10 minutes, if still hungry then eat.<\/p>\n

Complex Carbs: no matter how I try,…. my craving for carbs doesn\u2019t just vanish nor can it be willed away. Instead of fighting the urge I eat whole grain and complex carbs. I reach for brown rice, buckwheat\/soba noodles, or Quinoa (not really a carb but tastes like one). Instead of ordering fried rice I make my own with brown rice at home. Or I make bowls of quinoa and egg. So… I feed the craving with highly nutritious variations that will keep me full longer and not spike my blood sugar. If you have a sweet tooth\u2026go for Sweet Potatoes, Golden Raisins, or Plantains.<\/p>\n

Minerals Power: Magnesium, Calcium, and Potassium are great natural ways to chill out when stressed. Magnesium and calcium are crucial to muscle contraction and relaxation, as well as nerve stimulation. Together with potassium, they help to lower blood pressure. Chronic anxiety depletes magnesium from the body, causing additional anxiety, muscle cramps and headaches. Consume foods rich in these minerals, such as green leafy vegetables (collards, spinach,etc), sardines, whole grains, peas, nuts, dried beans, dairy products, calcium-fortified orange juice (rich in both calcium and potassium) and fresh fruits.<\/p>\n

Remember those Bs Please: The body’s requirement for all the B-vitamins increases with stress. Vitamin B6 is particularly important for a healthy immune system and nerve function. In addition, Vitamin B6 may increase the release of dopamine, a neurotransmitter in the brain that acts as a natural relaxant. Folic acid (known as “folate” in food sources) is another B-vitamin related to serotonin levels. Low levels of folate decreases serotonin production. Foods rich in both Vitamin B6 and folate include legumes, bananas, nuts, fish, leafy green vegetables and poultry. If you like avocado then make some Guacamole: No need to look any further if you have a craving for something creamy! Avocados just happen to be loaded with B vitamins, which your body needs to maintain healthy brain cells and nerves. Stress depletes your body of these vitamins quickly. Use whole-grain “baked” chips to scoop it up. Additionally, the crunching will keep you from gritting your teeth!<\/p>\n

Drinks Matter: We all know that alcohol is a depressant and over imbibing is not a good idea. No news flash there. But most people don\u2019t realize how much they over imbibe caffeine\u2026especially when they are stressed. Try cutting back on the sodas and coffee. Or if you must try green and black teas, or my favorite Mache Green tea for immune boost and some caffeine. To relax there is lavender, rooibos, chamomile, passionflower, rosemary, kava kava, or valerian tea. Chamomile, Mint and Ginger are great stomach soothers for those stress knots. What about the famous soothing cup of warm milk? Well, milk is rich in tryptophan, an amino acid necessary to produce serotonin. It is also an excellent source of calcium, which is involved in muscle contraction and relaxation, as well as blood pressure regulation. Thus, milk may prove to be truly calming. Go for the lower fat milks if you plan on drinking a lot.<\/p>\n

That\u2019s Berry Kind of You: Berries…Any Kind are great when you are feeling pressured. Try eating berries one by one instead of that bag of M&M’s! And when the pressure’s REALLY on and the tension is tightening your jaw, try placing a frozen berry in your mouth and roll it around in your mouth; do this one after another. The carbs in the little jewels turn to sugar at a snail’s pace so don’t worry about having a crash in your blood sugar levels. Plus, there’s even a bonus! Berries are a good source of vitamin C, which helps fight against a jump in cortisol, the stress hormone.<\/p>\n

HOT CHOCOLATE: Nothing says holidays to me like hot chocolate\u2026and I am not even a big sweets person. Don\u2019t go for the sugary fake stuff in the packet\u2026even when it says no added sugar\u2026buyer beware. Instead grab a bar of real DARK chocolate or Raw Cacao. I go for 80% and above\u2026.usually 95%. Melt chocolate in a pan with some low fat milk. Add a dash of vanilla extract and a bag of mint tea. You will have the SMOOTHEST mint hot chocolate.?
\nMoral of the story: Don\u2019t let the season stress you out! Take
\nprecautions to keep your anxiety and stress down by feeding yourself
\ndelicious things. You won\u2019t regret it!<\/p>\n

Happy Holidays!<\/p>\n