5 Foods to Reduce Stress

5 foods to reduce stress.: What you eat can actually affect your mood. Choose your foods wisely! I know I am in trouble when I am so stressed, my dog starts looking like a roasted turkey dinner you see in those vintage cartoons. When your days are full of never-ending to-do's, stress can be a regular part of your life. Constant stress can wreak havoc on your well-being and health.

5 Foods to Reduce Stress

When left unchecked, stress can lead to many health problems, including heart disease, diabetes, obesity, and high blood pressure. Not to mention stress can take a toll on your thoughts and behavior.

I've learned one of the best ways to reduce stress is to skip the vending machine and instead focus on eating well. There are certain foods that may actually help relieve tension and anxiety.

1. Oatmeal

When we're stressed our blood pressure can become elevated. A study* published in the American Journal of Clinical Nutrition found that a diet which includes whole grains such as oats can lower blood pressure. Oatmeal in a jar is a great way to keep a healthy meal or snack available at any time.

2. Blueberries

Researchers have found eating blueberries can increase the count of a specific white blood cell that boosts immunity. Having a healthy immune system can help counter stress. Try adding blueberries to your oatmeal or yogurt in the morning. 

3. Flax Seeds

This superfood is an excellent source of magnesium which may help regulate emotions, alleviate depression, combat fatigue and minimize irritability. Magnesium can also help fight PMS! Try adding a teaspoon of flax seeds to your next smoothie. 

4. Dark Chocolate

Studies have shown that eating chocolate regularly can reduce your stress hormones such as cortisol. That's great news for all you chocoholics! Stick with the kind that contains at least 70% cocoa and keep it to just a bite or two and not the whole bar.

5. Cashews

These kidney-shaped nuts are a good source of zinc which is a critical mineral that can help reduce anxiety symptoms such as irritability and lack of focus. Their portable nature makes them an ideal snack to keep in your purse for when you're on the go.

Adding these 5 foods into your diet can help you relieve stress and help with your health and well-being. Which one will you try?

What food do you turn to in times of stress? ~ *Source: http://www.medicalnewstoday.com/articles/270644.php

 

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Foods to Reduce Stress:
Some Quick Recipes

I don't have access to buffalo where I live, and I can assure you if I left my house carrying a spear I would be writing my articles on the wall of a state facility. So instead I open the pantry and begin "hunting."

Any chef would cringe at the food combinations I've come up with: A shot of corn syrup, smoked almonds, pimento stuffed olives and some smoked oysters. Some days I've seriously considered breaking into the packet of powdered gravy! Believe it or not, I have made a marked improvement in my stress eating. I used to make a dash to the local fast food drive through. You know you need help when they know you on a first name basis.

I now keep fruits and vegetables at the ready as well as homemade, low fat/salt soups. I also discovered the power of the bean. Yes, I love beans. I will add them to my salads and soups and they will satisfy my hunger. Try the following recipe for my white bean spread. I will dip carrots or celery in it or spread it over a sandwich in place of mayo. It has many uses!

Ted's White Kidney Bean Spread
1 16 oz. can white kidney beans (drain & rinse)
3 tbs extra virgin olive oil
1 clove minced garlic (optional)
1 tbs fresh mint
1 tbs fresh cilantro
juice of 1/2 lemon
2 tbs fat free Greek yogurt
salt & fresh ground black pepper to taste

Combine all ingredients in a food processor and puree (keep refrigerated).

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Foods to Reduce Stress:
Dark Chocolate Blueberry Oat Protein Balls

I suggest making a batch or two and storing them in the freezer. When you're on the run, grab a couple, and the protein balls will defrost as you run your errands. Or pop them in the microwave for 10 seconds for a warm browny-like treat.

The recipe calls for no sweetener, but if your sweet tooth calls for it, add 1-2 teaspoons of stevia or maple syrup to taste.

They'll keep well in an air-tight container in the fridge for up to 1 week or in the freezer for up to 3 months.

Dark Chocolate Blueberry Oat Protein Balls

Ingredients

1 cup old-fashioned rolled oats

2 scoops vanilla protein powder

1/2 cup unsweetened cocoa powder

2 cups blueberries

3 tbsp water

 

Directions

1. In a large bowl, make your dry mix by combining the oats, protein powder and cocoa powder. Mix well.

2. In a food processor, pulse the blueberries until pureed. Add to the dry ingredients and stir.

3. Slowly add 1/2 a tablespoon of water at a time to the mixture until it forms a sticky thick fudge consistency.

4. Using 2 tablespoons of the mix each, roll into small balls and enjoy.

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Foods to Reduce Stress:
Instant Oatmeal Jar - Different Varieties On a Theme!

I recommend using mason jars or some other air-tight containers to hold the mixtures. Then block out an hour over the weekend to make up a batch. You'll find it's so simple to whip up enough to last several days or a week that you'll want to add this to your meal planning and prepping routine.

 

Choose Your Oats

All the recipes start with 1/2 cup of oats. You can use instant for a more porridge-like consistency or if you prefer a thicker consistency, use old-fashioned rolled oats.

To Sweeten Or Not?

Play with the sweetness to find what makes you happy. The recipes include an optional 0-2 teaspoons of sugar, or if you prefer, you can substitute honey or maple syrup.

 

Texture Is Up To You

The recipes call for 1/2 cup of boiling water, but you can use hot milk for a thicker texture. Or if you like your oatmeal less thick, add more water or milk until you find the right consistency for you.

 

Storage

The mixes will keep well at room temperature for up to 3 months or in the freezer for up to 6 months.

 

Foods to reduce stress

Chocolate Almond Cherry Oatmeal Jar

Ingredients

1/2 cup oats

1 tbsp sliced almonds

1 tbsp chopped dark chocolate

1 tbsp freeze-dried or dried tart cherries

1/8 tsp ground cinnamon

Pinch of sea salt

0-2 tsp sugar, to taste (optional)

Directions

1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.

2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

 

Foods to reduce stress

Strawberry Flax Meal Oatmeal Jar

Ingredients

1/2 cup oats

1 tbsp ground flax meal

2 tbsp freeze-dried or dried strawberries

Pinch of sea salt

0-2 tsp sugar, to taste (optional)

Directions

1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.

2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

 

Foods to reduce stress

Caramel Cashew Oatmeal Jar

Ingredients

1/2 cup oats

1 tbsp chopped dates

1 tbsp cashew pieces

Pinch of sea salt

0-2 tsp sugar, to taste (optional)

Directions

1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.

2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy. Foods to reduce stress taste delicious:)

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Foods to Reduce Stress and More Ways to Love Your Body