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stress relieving foods

Vacation is over, and the stressors of daily life are starting to return. We often reach for high-calorie or sugary foods for comfort, but junk food only doesn’t really make us feel better.

Eating healthy food—and making that a conscious choice—can actually offer some real stress relief.

food stressEnd the cycle of eating bad-for-you foods and find relief elsewhere. Instead, add these truly anti-stress foods to your diet.

Nuts:

Stress depletes our B vitamin stores, which screws up neurotransmitters and that fight-or-flight hormone, adrenaline. Eating nuts helps to replenish these important B vitamins. The potassium in nuts is also key; a couple servings of potassium-packed pistachios a day can lower blood pressure and reduce the strain stress puts on our heart.

Red Peppers:

While oranges get all of the vitamin C hype, red peppers have about twice as much (95 vs. 50 mg per 1/2-cup serving). High doses of vitamin C before stress-inducing activities can lower blood pressure and increase recovery from the surge in cortisol – the “stress hormone.”

Salmon:

Omega-3 fatty acids are crucial in a stress-reducing diet. Taking a daily omega-3 supplement (containing DHA and EPA) for 12 weeks can reduce anxiety by as much as 20 percent. You won’t get the same mood boost from the omega-3s (ALA) in flax, walnuts and soy, though, so shoot for about 2 servings a week of wild salmon or other oily fish and/or talk to your doctor about DHA supplements.

Spinach:

This leafy-green veggie is rich in stress-busting magnesium. People with low magnesium levels (most of us, actually) are more likely to have elevated C-reactive protein levels—and research shows people with high CRP levels are more stressed and at a greater risk for depression. Magnesium also helps regulate cortisol and blood pressure, and since magnesium gets flushed out of the body when you’re stressed, it’s crucial to get enough. Other solid magnesium sources include beans and brown rice.

Oatmeal:

Not only does oatmeal feel warm and comforting to eat, it actually helps your brain generate the important stress-reducing neurotransmitter, serotonin. Research shows that people who avoid carbs are more stressed than their carb-loving friends. Not all carbs are created equal, though. Refined carbs (white bread, pasta, baked goods, etc) digest faster and spike blood sugar, messing with moods and stress. Complex carbs like oatmeal are digested more slowly and don’t spike blood sugar.

Dark Chocolate:

If you crave chocolate when you’re stressed, go ahead and indulge! Research shows people who eat the equivalent of an average-size candy bar (about 1.4 ounces) daily for two weeks had lower cortisol and fight-or-flight hormone levels. To reap the feel-better rewards, choose chocolate that’s at least 70 percent cocoa, or extra high in anti-inflammatory flavonoids like this locally-made chocolate bar! But remember, dark chocolate is a high-calorie food, so mind your portions.

Tea:

Research shows tea drinkers de-stressed faster and have lower cortisol levels than those who don’t drink tea. Caffeine can increase the stress response in many people, so stick to decaf and herbal teas. Herbal teas like chamomile, peppermint or ginger can be very soothing to the digestive tract, which can help with stress by calming the nervous system in your gut.

Do you eat these stress reducing foods? Are you willing to try them out in place of your usual stress snacks? Let us know in the comments!

healthy halloween

It’s Hallo-weekend! And you know what that means: SWEETS!

Don’t let the onslaught of chocolate bars, candy corn, and empty calories catch you off guard.

Here are a few tips on how to have a healthier Halloween, without missing out on all the tricks and treats!

Read more

For years, artificial sweeteners have been promoted as safe ways to cut calories and aid in weight loss.

The logic is simple: since obesity has been linked to diabetes, artificial sweeteners must also help with diabetes prevention. However, a new study shows they could actually increase glucose intolerance by changing the composition and function of gut bacteria. The findings were supported by experiments in both mice and humans performed by the Weizmann Institute of Science. They claim, “the widespread use of artificial sweeteners in drinks and food, among other things, may be contributing to the obesity and diabetes epidemic that is sweeping much of the world.”

A little history…

Most studies linking sugar to health problems have been highly criticized because the government subsidies corn, which is used to make high fructose corn syrup, and ends up in most processed foods. Also, major corporations feel threatened because they know the sugar content in their products are far more than what’s healthy.

Despite protests, the World Health Organization released draft guidelines last year that halved the recommended maximum added sugar intake (10% of daily calories to 5% of daily calories, 200 to 100 calories for a 2000 calorie diet). In response, the International Council of Beverages Associations, whose members include The Coca-Cola and PepsiCo, released the following statement:

“ICBA is disappointed that the WHO has confirmed the conditional recommendation suggesting a further reduction of the intake of free sugars to below 5 percent of total energy intake, as it does not reflect scientific agreement on the totality of evidence…we will continue to offer innovative ways to help consumers to achieve calorie balance through smaller portion sizes, no- and low-calorie beverages and transparent, fact-based nutrition information.”

For companies like Coca-Cola, the solution to the attack on sugar is to replace sugar with artificial sweeteners. Many people think if there are no calories, there is no harm.

But is there?

There is confusion over why the use of artificial sweeteners has not been aiding in weight loss. Some studies even show opposite effect. Another interesting fact worth noting is that overweight people often have different bacteria in their intestines than slim people do, but it is not clear what the link is & whether or not bacteria somehow cause obesity or diabetes. However, it has been found that even though artificial sweeteners do not contain sugar, they still directly affect the body’s ability to metabolize glucose. More specifically, they can lead to glucose intolerance: the inability of the body to cope with large amounts of glucose, the first step towards diabetes.

Now Let’s Get Sciencey!

In an experiment led by Dr. Eran Elinav of the Weizmann Institute of Science’s Department of Immunology, and Prof. Eran Segal of the Department of Computer Science and Applied Mathematics, mice were given water laced with 1 of 3 types of sugar substitutes (aspartame, saccharin, sucralose), water, or water with sugar.

It was found that those given artificial sweeteners developed glucose intolerance, while the others did not. Next, the researchers killed the mice gut bacteria with antibiotics, and found it reversed the effects (the mice were no longer glucose intolerant). When they transferred gut bacteria that had been grown outside of the mice in the presence of artificial sweeteners into healthy mice, the healthy mice developed glucose intolerance.


But enough with mice. Let’s talk humans!

In an elaborate study called the Personalized Nutrition Project, it was found that there was a significant association between reported consumption of artificial sweeteners, gut bacteria, & glucose intolerance.

They also performed a controlled experiment with volunteers who did not regularly consume artificial sweeteners. They asked them to consume them for a week, then tested their glucose levels and gut microbiota. It was found that some, but not all, had begun to develop glucose intolerance. This was because there were 2 different populations of human gut bacteria: one induced glucose intolerance when exposed to sweeteners, and one with no effect either way.

Dr. Elinav believes certain bacteria in guts of those with glucose intolerance reacted to chemical sweeteners by secreting substances that caused an inflammatory response similar to a sugar overdose, promoting changes in their ability to use sugar.

Wow. Heavy Stuff.

The only real solution to health problems such as heart disease, diabetes, and obesity is healthy eating and exercise.

The current American diet is not healthy, and metabolic diseases will continue to be a concern until Americans drastically alter their lifestyle. Artificial sweeteners are not the solution to sugar, sugar is not even the problem. The problem is the quantity in which sugar is consumed because it is in practically everything! And the current recommended added sugar intake is not labeled as a percent daily value on nutrition facts. And as long as major food corporations have the money and legal ability to influence government policy, there will be little change in the regulation of sugar and artificial sweeteners in foods.

So what should you do?

If you haven’t read my last blog post, you should. Because you’ll learn ALL about what “healthy” really means. Eat plants, eat whole, REAL foods, not ones made in a lab with 10 billion ingredients that you can’t pronounce. I’m a proud host to a healthy gut bacteria population! Besides, real sugar tastes good. Just don’t eat too much.