Eat your stress away #2

After discussing the impact of stress on our eating habits and giving you some tips in theory, we are now taking this into practice.

Here are some useful tips to improve your eating habits even whenyou're totally stressed.

• Breakfast: 

NEVER skip breakfast. It's the most important meal of the day which should give you energy and great fuel throughout your day. (more here) If you are really on a rush, just grab a fruit and slice it into your yogurt. 

• Lunch and Dinner: 

Try to include healthy stuff like oven baked potatoes , tuna, sushi (more here) , vegetable soup, salad, or the healthy meals from fittaste (more here). When you're having lunch with you collegues during lunch break in a restaurant, try to opt for healthy choices instead of a cheese packed pizza or pasta which will only make you crave for sugar afterwards. 

• Snacks: 

Keeping your metabolism on the run and sustaining your energy calls for a little planning (more here). To get some good fuel, you may bring a banana, yogurt, nuts or raisins instead of a snickers or a sugar-packed industrial 'muesli'-bar. 

• Beverages:

As described in the first part of this post, you may remember that caffeine-drinks isn't the right way. Drink more water to avoid dehydration and protect your kidneys. Or, 100% fruit juice or herb teas to get some minerals and vitamins. 

• Supps: 

To replace the nutrients depleted by stress, you may consider supplements like B or C vitamins, calcium, magnesium or zinc. Herbal supps such as aloe vera (more here) and lemongrass (more here) help to digest properly, just as ginger, fennel, mint, dandelon and meadowsweet teas.

After considering these tips, you should notice the benefits within days already. If you still feel stressed and nervous inwardly, I highly advise 'Bach' flowers which are also available without prescirption as it's homepathic.

 

Eat Your Stress Away #1

When you're stressed, your body produces adrnaline to give you a little energy boost. Unfortunately your blood-sugar level also drops afterwards and you need food to fill it up again. 

Who doesn't know these stressful situations in high school or university when you have to study and pass exams? Or at work, when you have so many things to do... and then there's that delicious chocolate bar and this specific piece of cake that would just perfectly fit into the situation, right? 

It's not a surprise that, when our stress levels go up, our resistance to 'comfort' food decreases. I've experienced this a lot during my high school years. Yes, I haven't always been a healthy fairy... 

Of course we grab our favorite foods, when we're stressed because we LOVE it and it actually makes us happy, but moderation is the key people. 

With the right nutrition, you can take a positive step toward combating stress and facing the challenges of the day. 

Here are some tips to solve these problems all by protecting your health: 

• Bloating: 

Nobody wants a bloated belly. It's unpleasant and stressful, because it doesn't make us feel comfy in our skin. Being bloated may come from wheat products such as bread, pasta, cakes and biscuits, or from dairy products like milk, cheese, butter or cream. By cutting down some of these products you will quickly notice how the problem eases. 

• Caffeine: 

How to stay focused while studying or working on a heavy case at work? Yes, you grab a coffee or some caffeine drinks. But unfortunately these raise your stress-level even more and can also lead to insomnia and dehydration. So you are making things even worse. A better option are herb teas, or prepare a lemon infused water as it's packed with vitamin C, which also lowers your stresshormone (cortisol).

• Cravings:

These bad guys normally appear during the 'post-lunch' and increase at hormonal times under stress. To get rid of cravings, you can try to include small portions of the craved item into your usual diet. If you need more tips about healthy foods and how to avoid cravings, you may read my article here. 

• Indigestion:

Eating in the middle of a stressful situation , or eating on the run because you are in a rush, can lead to indigestion as the digestive system is not relaxed. Take your time when eating. Get up a little earlier to have a relaxed breakfast , believe me your body will thank you for it.

• Sugar highs&lows:

Of course your brain needs glucose to perform, but sugary foods only cause your level to spike and then drop, which again leads to sleep-mode and a lethargic mood. And then, may lead to another sweet craving, and before you realize it you've entered the vicious circle.

To give you an example of what foods can help you precisly, check out the second part of this post where we're taking theory to practice.

Lemon-Lime-Mint infused water

Berry smoothie

Raspberry-Green Tea to stay focused