E-HEALTH Info

Take a bite out of stress!

Foods to help you get through the tough days

If your morning involves heavy traffic, an overcrowded transit system, slow kids or a dog to walk before leaving for work, then your morning also involves stress.

Simply defined, stress is a physical, chemical or emotional reaction that causes bodily or mental tension. Stress is inevitable. But how you deal with it can change the way it affects your body. Healthy lifestyle choices – such as good nutrition – improve your ability to control stress and decrease the negative impact it has on your long-term health.

During times of stress, your body goes into the “fight or flight” response. Heart rate and blood pressure increase, muscles tense and the body dumps energy into the bloodstream. These reactions use up vitamins, minerals and energy. If you are not eating a well-balanced diet, you may not have enough nutrients to fight stress. Ongoing stress can deplete your body’s nutrient stores and weaken your immune system, making you more susceptible to illness.

There are common nutrition pitfalls we all make under stress. They include:

Caffeine overload: Excessive caffeine intake can cause restlessness, anxiety and poor sleep. Poor quality sleep decreases your mental alertness and leads to mood changes which may impact the way you respond to stress.

Fast-food frenzy: Fast food may be your solution to the hectic dinner rush, but poor food choices lead to weight gain, lower energy levels and medical problems – all of which contribute to emotional, physical and physiological stress.

Mindless eating: Stress can lead to “emotional eating.” You may eat when you are not hungry or gravitate towards foods that are low in nutrients.

Skipping meals: You might skip meals when you feel stress. Missing a meal causes low blood sugar, which then leads to irritability, decreased concentration and fatigue.

There are things you can do, such as:

Eat a well balanced diet: No one food or nutrient can magically reduce stress. However, there are foods that may help restore your body’s ability to regulate itself and deal with everyday stress:

A diet rich in complex carbohydrates:

(whole grains, beans, dark green and colourful vegetables and fruit) can support optimal levels of serotonin, a brain chemical that relaxes your body and mind.
Lean protein foods provide tryptophan, the building block for calming hormones like serotonin and melatonin.
B Vitamins (particularly B6) help mobilize fuel sources during stress. Potatoes, walnuts, bananas and oats are rich in this vitamin.
Vitamin C can help minimize the secretion of stress hormones, which in turn helps us better deal with stressful situations. Five hundred mg of vitamin C per day can help you replenish these stores. Choose foods daily that are excellent sources of vitamin C (e.g., oranges, strawberries, sweet potatoes, spinach).
Omega-3 fatty acids help reduce inflammation caused by stress. Eating fish (particularly fatty fish like salmon, herring, sardines or albacore tuna) two times per week is suggested.
Magnesium deficiency has been linked to “Type A” or high-stress personalities. Legumes, nuts and whole grains are good sources of this mineral.

Plan your meals: When you have good meal options at home, you will have less stress when asked “What’s for dinner?” Take time to plan your meals. Make meals on the weekend for the coming week. Freeze individual or family-sized portions.

Cut back on caffeine: Yes, you can still have your morning coffee. However, Health Canada recommends limiting caffeine intake to 400 mg/day. As an example, an eight ounce serving of brewed coffee contains about 80 to 135 mg of caffeine, while a 12 ounce serving of cola has about 50 mg of caffeine.

Mindful eating: Think about how you eat during stress. Do you overeat? Do you make poor food choices? Or do you lose your appetite completely? Pay attention to the foods you eat. Select foods that are both pleasing to your palate and nourishing for your body. Become aware of your physical hunger and fullness cues to help you choose when to start and stop eating. Take time to reflect on your diet and eating habits. Small changes today can positively impact you tomorrow.

Recipes

Adding stress-fighting foods into your diet can be easy and delicious.

Banana Strawberry Smoothie

1 frozen ripe banana
1 cup strawberries (fresh or frozen)
1/2 cup orange juice
1/2 cup soy milk
2 tablespoons canned pumpkin
1 tablespoon ground flax seeds
1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes until smooth and creamy.

Makes two 3/4-cup servings.

Mediterranean Lentil, Tomato and Spinach Soup

1 tablespoon (15 ml) olive oil
2 stalks celery, chopped
1 onion, chopped
2 cloves garlic, mashed
1 teaspoon dried basil leaves
1/2 teaspoon each dried oregano and thyme leaves
A pinch each of dried, crumbled rosemary leaves and pepper
3 cups (750 ml) vegetable stock
1 can (28oz/796 ml) diced tomatoes, including juice
1 can (19oz/540 ml) lentils, drained and rinsed
Juice of 1/2 lemon
3 cups fresh baby spinach leaves
Freshly grated Parmesan cheese (optional)

Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, lentils and lemon juice.

Bring to a boil, reduce heat and simmer, covered, for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired.

Makes 8 cups (2 L), 4 servings.

Danielle Barriault is a registered dietitian with the Calgary Health Region’s Healthy Public Policy department.




About AHS \| Services \| Public Health \| e-Health Info \| Jobs \| Future Growth \| News & Media

Recipes Banana Strawberry Smoothie Mediterranean Lentil, Tomato and Spinach Soup	E-HEALTH Info Take a bite out of stress! Foods to help you get through the tough days If your morning involves heavy traffic, an overcrowded transit system, slow kids or a dog to walk before leaving for work, then your morning also involves stress. Simply defined, stress is a physical, chemical or emotional reaction that causes bodily or mental tension. Stress is inevitable. But how you deal with it can change the way it affects your body. Healthy lifestyle choices – such as good nutrition – improve your ability to control stress and decrease the negative impact it has on your long-term health. During times of stress, your body goes into the “fight or flight” response. Heart rate and blood pressure increase, muscles tense and the body dumps energy into the bloodstream. These reactions use up vitamins, minerals and energy. If you are not eating a well-balanced diet, you may not have enough nutrients to fight stress. Ongoing stress can deplete your body’s nutrient stores and weaken your immune system, making you more susceptible to illness. There are common nutrition pitfalls we all make under stress. They include: Caffeine overload: Excessive caffeine intake can cause restlessness, anxiety and poor sleep. Poor quality sleep decreases your mental alertness and leads to mood changes which may impact the way you respond to stress. Fast-food frenzy: Fast food may be your solution to the hectic dinner rush, but poor food choices lead to weight gain, lower energy levels and medical problems – all of which contribute to emotional, physical and physiological stress. Mindless eating: Stress can lead to “emotional eating.” You may eat when you are not hungry or gravitate towards foods that are low in nutrients. Skipping meals: You might skip meals when you feel stress. Missing a meal causes low blood sugar, which then leads to irritability, decreased concentration and fatigue. There are things you can do, such as: Eat a well balanced diet: No one food or nutrient can magically reduce stress. However, there are foods that may help restore your body’s ability to regulate itself and deal with everyday stress: A diet rich in complex carbohydrates: (whole grains, beans, dark green and colourful vegetables and fruit) can support optimal levels of serotonin, a brain chemical that relaxes your body and mind. Lean protein foods provide tryptophan, the building block for calming hormones like serotonin and melatonin. B Vitamins (particularly B6) help mobilize fuel sources during stress. Potatoes, walnuts, bananas and oats are rich in this vitamin. Vitamin C can help minimize the secretion of stress hormones, which in turn helps us better deal with stressful situations. Five hundred mg of vitamin C per day can help you replenish these stores. Choose foods daily that are excellent sources of vitamin C (e.g., oranges, strawberries, sweet potatoes, spinach). Omega-3 fatty acids help reduce inflammation caused by stress. Eating fish (particularly fatty fish like salmon, herring, sardines or albacore tuna) two times per week is suggested. Magnesium deficiency has been linked to “Type A” or high-stress personalities. Legumes, nuts and whole grains are good sources of this mineral. Plan your meals: When you have good meal options at home, you will have less stress when asked “What’s for dinner?” Take time to plan your meals. Make meals on the weekend for the coming week. Freeze individual or family-sized portions. Cut back on caffeine: Yes, you can still have your morning coffee. However, Health Canada recommends limiting caffeine intake to 400 mg/day. As an example, an eight ounce serving of brewed coffee contains about 80 to 135 mg of caffeine, while a 12 ounce serving of cola has about 50 mg of caffeine. Mindful eating: Think about how you eat during stress. Do you overeat? Do you make poor food choices? Or do you lose your appetite completely? Pay attention to the foods you eat. Select foods that are both pleasing to your palate and nourishing for your body. Become aware of your physical hunger and fullness cues to help you choose when to start and stop eating. Take time to reflect on your diet and eating habits. Small changes today can positively impact you tomorrow. Recipes Adding stress-fighting foods into your diet can be easy and delicious. Banana Strawberry Smoothie 1 frozen ripe banana 1 cup strawberries (fresh or frozen) 1/2 cup orange juice 1/2 cup soy milk 2 tablespoons canned pumpkin 1 tablespoon ground flax seeds 1 tablespoon honey Blend in a food processor or blender for 1-2 minutes until smooth and creamy. Makes two 3/4-cup servings. Mediterranean Lentil, Tomato and Spinach Soup 1 tablespoon (15 ml) olive oil 2 stalks celery, chopped 1 onion, chopped 2 cloves garlic, mashed 1 teaspoon dried basil leaves 1/2 teaspoon each dried oregano and thyme leaves A pinch each of dried, crumbled rosemary leaves and pepper 3 cups (750 ml) vegetable stock 1 can (28oz/796 ml) diced tomatoes, including juice 1 can (19oz/540 ml) lentils, drained and rinsed Juice of 1/2 lemon 3 cups fresh baby spinach leaves Freshly grated Parmesan cheese (optional) Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, lentils and lemon juice. Bring to a boil, reduce heat and simmer, covered, for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired. Makes 8 cups (2 L), 4 servings. Danielle Barriault is a registered dietitian with the Calgary Health Region’s Healthy Public Policy department.
	E-mail comments to e-Health Info Webmaster. Page last updated on: May 09, 2008