Stress Eating~ Part TWO-A

Stress Relieving Foods- part a

{Sorry for the delay in this week’s post!}

After last week’s intro, you may now know for a fact that you or a loved one are indeed a stress eater. Now, you want to know more.

* What foods should I eat?

* How can I differentiate between stress-induced hunger and bonafide hunger?

* What can I do to curb the intense cravings I get for sugar/ chocolate/junk food when I feel stressed?

I’ll address each of these concerns in this and subsequent parts of this series on Stress Eating.

You might be wondering, “Which foods are stress relievers?”

According to the authors (Posner and Hlivka), Tryptophan-containing foods, foods containing B-vitamins (including B-5, Pantothenic Acid), and foods containing minerals such as Magnesium and Selenium help the body to reduce stress.

Example foods for each category and reasoning behind it:

Tryptophan-containing foods= Red meat, Turkey, Bananas, and Nuts

 Because they “enhance moods and provide a calming effect” on the body (175-176).

B-vitamin foods= Beans and Lentils, Tuna and Mackerel, and Green Leafy Vegetables (including, collard greens, kale, chicory, mustard greens, and broccoli because GLVs aren’t limited to lettuce and spinach).

 Because they contain B-vitamins such as Riboflavin, Thiamine, Niacin, Folic Acid, and B12. All of which “help life your mood and relieve stress” (176).

Veggies1Veggies2

Magnesium= Squash, Spinach, Sweet Potatoes, Broccoli, Celery, Cucumbers, Cheese (though I’m thinking you’d want to watch quantity eaten since it can be fattening), Yogurt, Whole Grains, and Tofu (I cannot stand the texture of tofu, but if you like it I say, “More power to you!”).

Because it can help “improve a depressed mood and relieve stress” (176).

Selenium= Halibut, Scallops, Brazil Nuts, GLVs, Tuna, Oysters, and Chili Peppers all contain adequate amounts of the mineral.

Because it is “a chemical element that helps the body produce Serotonin,” a neurotransmitter responsible for “boosting mood and a feeling of well-being” (176).

Vitamin B5 got a category all its own= Beef, Brewer’s Yeast, Eggs, Fresh Vegetables, Kidney, Legumes (think peanuts), Liver, Mushrooms (though if you are on a fungal-free diet steer clear), Nuts, Pork (please do not eat if you have an allergy or religious rule to avoid), Saltwater Fish, and Rye and Whole Wheat Flours.

 Because it is the “anti-stress vitamin” and is thought to “enhance the activity of the immune system and improve the body’s ability to withstand stressful conditions” (176). Our immune system takes a beating when the body is under stress.

~ Again, if you have any food sensitivities or allergies, please avoid those foods which you already know to cause you issues. There should be plenty of options to select from each category that Posner and Hlivka cited in their book, which I have taken verbatim from the pages of Stress Eater Diet. ~

More foods to be mindful of (not so much for stress relief, but for an overall improved feeling of well-being):

Fresh Fruits and Vegetables (part two B), and Sugars(part three).

*** Always be mindful of your body and its reactions to foods and activity! You are the only one who can fully know the goings-on in your body. Do NOT ignore telltale signs of an allergic reaction or over do exercises which may lead to injury to your person! ***

Note to those with allergies:

If you find that in each of the categories above, you either are allergic to or simply do not like the food options listed, there are others that can be easily researched either through googling the nutrition facts of a given food or the given nutrient to find other food sources than from the list above.

Important Note about this blog’s author:

While I will, indeed, have my Associate Degree in Health & Wellness in May 2013, I am not a doctor, nor am I aware of your medical issues. The health, nutrition, and wellness statements made in this blog should be taken in conjunction with advice from your healthcare professional. This is especially important if you are under constant supervision by a physician for a chronic health condition.

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