"Some of the secret joys of living are not found by rushing from point A to point B, but by inventing some imaginary letters along the way"
-Douglas Pagels
WEBSITE: http://www.lhj.com/health/fitness/relieve-stress-with-yoga/
It's true that many of us reach for the chocolate cake when times get hectic. Let's face it, as women we are particularly notorious for emotional eating! Big oresentation Monday? 4...5...the whole bag of M&M's. Relationship drama? Rocky road ice cream complete with whipped cream, chocolate syrup and a cherry on top. Certain time of the month? Anything chocolate within an arms reach. Whether it's caused by cortisol cravings, nervous energy or an attempt to quiet uncomfortable emotions, stress eating can truly take a toll on the body. If you open the candy drawer everytime you get stressed be prepared to see the scale tip in the wrong direction.
Emotional eating does not need to be seen as an absolutely terrible and taboo habit though so throw out all your beliefs about stress and eating! It's 4pm and in walks the boss with the report he needs completed by the end of the day. In kicks stress and that vending machine seems all too near. You know Grandma's Chewy Peanut Butter Cookies will not fit into the healthy lifestyle you are looking for but you can't seem to shake the craving. You are stuck torn between trying to work and the thought of food and are getting very little down. This deprivation will only lead to stress, and not help you to relax in times you need it most. So the solution for emotional eating is not to ignore every pang but rather learning healthy choices to chomp on instead. Noshing on food can help ease nerves and prepare you for the challenge, along with many other stress management techniques (don't make food your only go-to option, life is TOO stressful for that!)
Almonds are one of my favorite stress eating options, I leave my desk drawer armed with packages of almonds to reach for when I am ready to pull my hair out. Loaded with Vitamin E and B to help prepare you for the craziness each day holds. Pistachios and walnuts can be a strss reliever just getting the energy out by shelling them! "We experience an immediate cardiovascular response to strss because of the fight or flight response" (Sheila West, MD). Both pistachios and walnuts help lower blood pressure in these situations so your heart isn't on overload.
Ice cream might not be the all-time greatest choice for each and every trial in life, but an avocado can be the fatty, creamy treat you are looking for. As I have said, an avocado is not my favorite food by any means...it's ok every once in a while but there are so many other foods I would rather (peanut butter is my fat, creamy treat!!) But the majority of people love avocados-don't let the fat fool you, they are so great for a healthy lifestyle! That thick, richy texture can do wonders for your cravings and nerves while fighting blood pressure with the monounsatured fat and potassium.
"Turns out calcium can reduce muscle spasms and soothe tension" (Mary Dallman, PhD). I don't know about you, but extreme stress causes a twitch in my right eye. Who knew a glass of milk, or lactaid in my case, can help with these stress responses?!?! Milk has also been linked to some PMS symptoms such as mood swings, anxiety and irritibility. Sounds pretty good to me!
While many find it bland and boring, oatmeal is seriously one of my all time favorite foods!! Plain, with cinnamon, adding raisins or berries, or dropping in some nuts...there are so many options to change up this meal! Dark chocolate helps in the release of serotonin, which is a calming agent for the brain. Carbohydrates have a very similar effect and can replace that chocolate fix. Oatmeal is high in fiber and very slow to digest causing serotonin to flow more steadily. The quick, sugary, processed kinds are digested quicker, so for stressful days settle for the old-fashioned oats to get the maximum benefit.
Be it a glass of orange juice or the natural flavors of a fresh peeled orange, oranges can help your blood pressure and cortisol level. Beat stress with the wonders of Vitamin C!
Everyone has an archenemy, and for stress that is Omega-3! Diets rich in Omega-3 have been linked to a lowering of the levels of adrenaline and cortisol and therefore reducing stress. Dieticians recommend a 3-oz serving of fish at least twice a week. We all know salmon is high in this, and extremely delicious! Other options include tuna, herring and mackerel. Seafood not for you? Omega-3 is also found in eggs, yogurt, milk and soy.
Magnesium is a great option for the insanity that is found in all aspects of life. High in magnesium, reaching for spinach options can help you get through the stress of the holidays, the big meeting with the district manager, or the cupcakes you need to have finished for the elementary party in an hour. Spinach has also been shown to reduce migraines that can cause fatigue. One cup of spinach is 40% of your daily value of magnesium so add it to your salads, sandwiches or omelets and begin the fight agaisnt stress!
All this being said, don't beat yourself up for grabbing that snickers bar to your big meeting. It is OK to fight stress with some of the foods that comfort you but be concious not to make this a habit. Try subbing in some of these healthy options, or any healthy foods that help you relax! Again, food shouldn't be the only technique you have for countering emotions. Try yoga, breathing, going for a walk, or whatever it is that relaxes you the most.
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