If your go-to way to manage stress is devouring a bag of potato chips. Feel free to feed your anxiety with these Eat This, Not That!-approved, stress-relieving eats and drinks. Stash some of them in your snack drawer so you can grab a snack and get back to work, refueled, refocused, and less overwhelmed. Even if your stress sends you into munching overdrive, none of these picks will derail your weight loss efforts, leaving you with one less thing to worry about.
1.Oatmeal with Cinnamon and Honey
A hot, hearty bowl of oats delivers that yummy carb-y experience and bumps up your feel-good hormone serotonin. And because it’s also packed with slow-to-digest fiber, it won’t cause an inconsistent spike in blood sugar levels like some other foods do. Add cinnamon (shown to ease frustration) and a teaspoon of honey (satisfies a sweet tooth and boosts immunity). Opt for the cleanest oatmeal option you can buy.
2.Kale Chips
Homemade kale chips have just a few ingredients: olive oil, kale, and maybe some salt. A recent study found that people who ate olive oil daily felt more satisfied and enjoyed a bigger boost of serotonin than those eating other types of fat. As for kale, research from the Harvard School of Public Health found that people whose blood contained high levels of carotenoids were significantly more optimistic. Check out this quick how-to video for amazing kale chips.
3.Smoothies
Get your caffeine fix by blending java with soymilk (the folate it contains may boost serotonin levels), unsweetened cocoa powder (cue the dopamine, as with coffee), and a ripe banana (potassium lowers blood pressure).
4.Sweet Potatoes
They're sweet, delicious, and packed with nutrients including optimism-boosting carotenoids and fiber (it’s also low on the Glycemic Index). “You’ll get the carby, sweet sensation without the blood-sugar spike.
5.Yogurt with Berries
Find the creaminess you desire in plain low-fat Greek yogurt. It’s a great source of energizing protein and calcium, which your body needs to release feel-good neurotransmitters. Add fresh berries for sweetness and a mega-dose of stress-busting antioxidants and immunity-boosting vitamin C.
6.Vegetable Curry
Cozy up to a bowl of spicy Indian food and two things happen. When your brain detects capsaicin the molecule in chili peppers it releases endorphins to calm things down. And curcumin (curry) actually shields key parts of the brain against the effects of stress, per recent research. Add spinach for a hit of magnesium, which has been shown to ease tension headaches.
7.Green Tea
A 2011 study linked L-theanine the amino acid in green tea with feeling cooler under pressure. The green stuff also comes with a jolt of caffeine, so you’ll enjoy a focused calm. Check out these five pretty spectacular reasons to drink more green tea.
8.Guacamole with Carrots
Creamy avocado is high in monounsaturated fat and potassium, which lowers blood pressure, according to the National Heart, Lung, and Blood Institute. Monounsaturated fat also helps keep receptors in the brain sensitive to serotonin. With raw carrots, the simple act of crunching is a satisfying stress stopper.
9.DARK CHOCOLATE:
Really, we’re not screwing with you. A study out of the Nestlé Research Center (of course) found that those who deemed themselves “highly stressed” had lower levels of the stress hormones cortisol and catecholamines in their system after two weeks eating chocolate everyday for two weeks. Don’t worry, we checked out another study just to verify, and they also found that dark chocolate buffers the effects of stress in humans. So it’s official; break off a square to celebrate. (For a couple dark-chocolate drizzled snacks, check out our list of good snacks and stock up for the workweek ahead.)
10.STRAWBERRIES
Strawberries are surprisingly high in vitamin C, which has been proven to have a significant effect on stress levels. Increased vitamin C consumption has been proven to help people cope with stressful situations. Levels of cortisol (one of the stress hormones) decreased rapidly in subjects given vitamin C supplement, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group.
11.WILD SALMON
If you don’t like fish, you have good reason to be stressed. But you can get the same benefits from an Omega-3 supplement. A study out of Ohio State University found that students who took regular omega-3 supplements had a 20% reduction in their anxiety levels, in comparison to students who were fish-free and didn’t take supplements.
If you know you have a big day ahead, plan to have some lox with breakfast for salmon on your salad. It will fight those overwhelmed feelings from stress and also keep you focused, so you can nail that afternoon presentation or meeting.
12.BLACK TEA
Once you go black, you never I’m talking about tea, I just want to be clear. A 2007 study published in the journal Psycho pharmacology found that black tea drinkers are better able to manage stress than their herbal-sipping counterparts. Not only were black tea drinkers generally less stressed out, they also were able to return their body to homeostasis more quickly after a stressful situation than non-black tea drinkers.
13.NUTS
Nuts are crunchy, so there’s a stress relieving activity for you. More importantly, nuts are high in magnesium, a vital nutrient when in it comes to our body’s natural stress coping mechanism. (Leafy greens are another great source of magnesium. So over the trendier options? Try these greens that are healthier than kale.) The majority of us are magnesium deficient, the RDA for adults is between 320 and 420mg daily and the average American gets about 250mg daily. A common sign of magnesium deficiency is an inability to manage stress, and the physical ramifications of that like high blood pressure, insomnia, fatigue, or loss of appetite. Go ahead, eat that PB & J, it will calm you dow.
Breakfasts:-
1. Fortified whole-grain cereal with low-fat milk and blueberries.
Fights depression. The cereal’s fortified with vitamin B, which studies have linked to good mental health . Plus recent research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones they’re also less likely to get depressed. And those berries may be blue, but they keep us from feeling that way . So get crunching tomorrow morning. Even a soggy bowl says smile!
2. Banana-almond-flax smoothie.
Fights depression and stress. Slurp some happiness on the go with a smoothie that does wonders for the mood and the taste buds. The potassium in bananas is a super stress-buster; plus nuts and flaxseed are great sources of omega-3s, which may help fight depression .
3. Buckwheat pancakes with sliced banana.
Beats stress. Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it, too: Buckwheat pancakes pack flavonoids that may help reduce stress (at least in mice). Top the stack with some sliced banana, filled with potassium, another stress-buster!
Salads:-
1. Full-fat Greek yogurt with honey and granola.
Fights depression, boosts pleasure. This positivity parfait packs a bunch of happy ingredients: protein from a creamy cupful of Greek yogurt increases levels of pleasure-boosting neurotransmitters, and the yogurt's probiotics may be a tasty way to fight depression . Honey really is a spoonful of sweetness, with compounds that may fight depression by reducing inflammation in the brain.
2. Salmon salad with vinaigrette.
Fights depression. When a bad mood hits, try a forkful of fish to feel better. Keep things cheery and green with this salmon salad, chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression . Swap plain ol’ lettuce for spinach leaves for a bunch of mood-boosting B vitamins.
3. Warm quinoa, spinach, and shitake salad.
Fights depression and anxiety. Quinoa’s not only an awesome vegan protein source it’s also a complex carbohydrate that can help prevent depression and anxiety by increasing levels of serotonin in the brain. And beyond the B vitamins in spinach, mushrooms are a source of selenium, a compound that may help fight depression . This superfood-packed salad's got all the goods!
4. Beet, citrus, and avocado salad. Boosts energy.
This colorful concoction brightens up the mood and the dining table. A bowlful of beets helps increase happiness with tons of folate; the vitamin C in citrus fruit recharges the body; and the flavonoids in a squirt of lemon juice benefit the brain. Tell a bad day to beet it!
5. Wild seaweed salad. Fights depression and anxiety.
Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of this snazzy salad. Seaweed’s a source of iodine, which can help fight depression; brown rice is a complex carb that helps stabilize mood with serotonin; and the omega-3s in EVOO, flavonoids in lemon, and anthocyanins in honey may all boost mood .
Main Dishes:-
1. Poached eggs and asparagus.
Fights depression and anxiety. Eggs are a (perhaps surprisingly) good source of vitamin D, which may be important for fighting depression; they also provide mood-boosting vitamin B. And asparagus is filled with tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety .
2. Brown rice and black beans.
Fights depression and anxiety. Beans aren’t just good for the heart they’re good for the mind, too, since the selenium in them can help reduce inflammation in the brain . Plus brown rice can boost mood by regulating serotonin levels. Try this great recipe for happiness.
3. Almond-crusted barramundi fish.
Fights depression. The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try sea bass instead, although it doesn’t have quite as many omega-3s.)
4. Seared lamb chops with anchovies.
Fights depression and beats stress. Go classier and happier than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3s.
5. Turkey burger with sweet potato fries
Fights depression and anxiety Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. The tryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plus sweet potatoes are filled with mood-boosting B vitamins. Fry them in olive oil for some extra omega-3 happiness power!
Pasta:-
1. Spaghetti with steamed mussels.
Fights depression and anxiety. Mussels and most types of shellfish are loaded with B vitamins, important for a good mood Try this recipe, which features whole-wheat pasta and EVOO. Certain food combinations have a lot to do with mood: A meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.
2. Whole-wheat pasta with cauliflower and collards.
Fights depression. This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Pack an extra punch with purple cauliflower it not only looks cool, it also prevents depression with a hefty dose of B vitamins.
3. Walnut-miso noodles.
Fights depression, anxiety, and stress. Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases serotonin levels, and walnuts pack omega-3s that fight depression and anxiety. And chop up some chard for a tasty topping that’s a great source of magnesium, which can improve snooze time and reduce stress levels, especially for ladies .
Soups and Stews:-
1. Chicken soup with vegetables. Boosts alertness.
Try a bowlful of the good stuff for the soul and for a smile. Chicken packs the protein that helps us stay alert and ready to tackle the day. And orange you glad vegetables like carrots and squash also improve mood. Loud slurping required.
2. Lentil and vegetable stew with kale.
Fights depression. Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and the little legumes are great sources of folate, important for a good mood .
Side Dishes:-
1. Braised collards with tomatoes.
Fights depression. This picture-perfect side dish features B vitamins and lycopene, which may fight depression by reducing inflammation in the brain . Substitute cherry tomatoes for the whole tomatoes in this recipe, since it’s easier to eat more of the lycopene-packed skin that way.
2. Fresh corn and blue potato hash.
Fights depression. Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood. This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.
Snacks and Desserts:-
1. Trail mix with nuts and dark chocolate.
Boosts alertness and beats stress. This crunchy combo is filled with monounsaturated fats that help prevent blood sugar crashes, a major cause of grouchiness. Plus they can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion) . And a smidge of dark chocolate can prevent sluggishness with high levels of theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels of sneaky stress hormones.
2. Granola bars with chocolate.
Fights depression and anxiety. These homemade treats may look like cookies, but they’re actually nutritious ways to perk up. They’re filled with ingredients that fight depression and anxiety, like the omega-3s in flaxseed and anthocyanins in honey . Even better, dark chocolate’s a stress-buster and oats are a source of soluble fiber that helps prevent mood swings.
3. Chocolate chia seed pudding.
Fights depression and anxiety. Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup, this recipe’s a double whammy for a good mood. Chia seeds are a source of those depression-and-anxiety-reducing Omega-3s, and dark cocoa powder helps keep bad moods in check.
Beverages:-
1. Coffee with cinnamon. Boosts energy.
There’s no Red Bull required to make it through a long afternoon. Coffee’s a natural stimulant, brightening a dismal day by boosting energy and metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin . And a sprinkle of cinnamon’s all it takes to put some more pep in that step.
2. Green tea and honey.
Relieves anger and anxiety. Sip a cup of the green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which helps reduce anger and improve concentration. Add a spoonful of honey to reap the benefits of anxiety-reducing anthocyanins
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