9 Foods That Reduce Stress Levels

9 Foods That Reduce Stress Levels - Reach for these items next time you're feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game.

Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

Almonds, Pistachios & Walnuts
Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.

Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

Spinach
A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Salmon
Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.

Avocados
The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).

Green Vegetables
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

More stress-busting tips:
- Exercise reguarly
- Drink an energy shake for breakfast
- Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).

Thus the article in 9 Foods That Reduce Stress Levels, hopefully useful information I provide. goodbye

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5 Reasons This Nutritionist Buys Frozen Fruits and Veggies

5 Reasons This Nutritionist Buys Frozen Fruits and Veggies - Frozen foods get a bad rap for being processed junk, but the truth is, some of the healthiest foods in the market are in the freezer section. Here are five important reasons to stock up today, and all year round, on iced veggies and fruits:

They’re mature – in a good way!
The minute a fruit or veggie is picked, it begins to lose nutrients, so exactly when it’s plucked, and how long after harvesting you eat it impacts its nutritional value. Because most frozen fruits and veggies are frozen shortly after they’re harvested, they’re allowed to fully ripen, which means they’re chock full of vitamins, minerals, and antioxidants, and freezing “locks in” many of their nutrients. On the flip side, much of the fresh produce in your supermarket was reaped over 1,500 miles away, and had to travel by truck to get there. As a result, it may have been harvested before it reached its nutritional peak, then artificially ripened during transport.

They’re just as nutritious (or even more so) than fresh
The differences above may be why frozen produce has been shown to be just as nutrient-rich, or even superior to fresh, a fact supported by two new independent studies. Scientists from Leatherhead Food Research and University of Chester, carried out 40 tests to measure nutrient levels in produce that had been sitting in a fridge for three days, compared to frozen equivalents. They found more beneficial nutrients overall in the frozen samples, in everything from broccoli to blueberries. In fact, in two out of three cases, frozen fruits and veggies packed higher levels of antioxidants, including polyphenols, anthocyanins, lutein, and beta-carotene. This conclusion supports previous research, which found that freezing produce does not destroy its nutrients. In one report, the vitamin C content in fresh broccoli plummet by more than 50% with a week, but dipped by just 10% over an entire year when frozen.

They’re additive-free
Because freezing preserves food, no unwanted additives are needed in bags of frozen goodies, like spinach and strawberries. In addition, “naked” produce (e.g. no added salt or sugar) is the norm, so it’s incredibly easy to find fruits and veggies with single word ingredient lists–simply the fruit or veggie itself. To be sure, always check the ingredients, but I bet you’ll find at least a dozen varieties in the freezer aisle with absolutely nothing added.

They’re super healthy shortcuts
I frequently visit my local farmers markets, and I’m a huge fan of fresh, in-season produce. But to be honest, after a long day, I sometimes look at my bounty, sigh, and think, “Ugh, I wish it would magically prep itself.” One of my favorite things about keeping frozen options on hand is that they don’t require any washing, peeling, or chopping. And for many of my clients, that benefit is the sole reason veggies wind up on their plates. One study found that working women spend, on average, less than one hour a day preparing, serving, eating, and cleaning up after meals. That’s not under an hour for each meal – it’s less than one hour for all daily meals! Because frozen produce is prep-free, reaching for it can save you a ton of time, allowing you to make healthy dishes at home, rather than opting for takeout.

They’re versatile
I keep my freezer stocked with a spectrum of frozen fruits and veggies, and use them in a variety of ways. In addition to adding frozen fruit to smoothies, I thaw or warm it as a topping for oatmeal, or whole grain toast spread with almond butter. Frozen veggies are my chief ingredient in stir fry dishes, but I also love to sauté them in extra virgin olive oil with garlic and herbs, toss with a little quinoa or brown rice pasta, and top with a lean protein. For a quick and easy side dish, I keep jars of all natural, vegan pesto and tapenade, to toss with steamed frozen veggies. Some of my favorite combos are: broccoli with sundried tomato pesto; spinach with roasted red pepper pesto; and French cut green beans with green and black olive tapenade. Simple, delicious, and ready in a jiffy.

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5 Reasons Your Diet Is Making You Fat

5 Reasons Your Diet Is Making You Fat - Have you ever gone on a diet and gained weight?

According to a new UK survey, nearly a third of women have seen a spike on the scale after going on a diet, gaining an average of nearly four pounds.

It may sound counterintuitive, but I’ve seen it happen.
In my private practice, many women have contacted me after a diet backfired, and made their too-snug jeans even tighter.

Has it happened to you? Here are five of the top reasons a diet can actually expand your waistline:
A diet can throw your body out of balance
The UK survey found that one in three women starts dieting between the ages of 15 and 20. Most then routinely diet about three times a year, but over 10 percent diet five times a year. Trouble is, many schemes are too strict, which can bring metabolism to a screeching halt, and others are approaches that result in an imbalance. For example, cutting fat too low can lead to a surplus of carbs your body can’t burn, which then get socked away in your fat cells. And diets that permit eating unlimited amounts of “allowed” foods essentially sanction overeating, and unfortunately, any time you eat more than your body needs, even healthy stuff, the excess feeds body fat.

Diets don’t allow for wiggle room
The number one thing that makes dieting unsustainable is the “on” or “off” mentality. When people go “on” a diet, then slip up, they feel like they totally blew it, which shifts them into “off” mode, and right back into unhealthy habits. In so many other areas of life, we accept a lack of total perfection, and even use detours as learning opportunities. That should be the case with weight loss. If you overate, ask yourself why? Did you turn to food as a reward, comfort, or way to quell anxiety? If so, actively work on finding other ways to meet those needs. Or if you binged because you were starving, the diet is failing you, not the other way around. The reality is losing weight and keeping it off requires consistency, so your approach should feel like something you can stick with. And if emotional eating keeps getting in the way, address it. In my experience with clients, doing so is often the true key to lasting weight loss.
You have to eat foods you don’t like
There’s nothing worse than having to choke down foods you can’t stand because a diet demands it. That just creates feelings of deprivation and resentment, which may boost stress hormones, and as a result, intensify cravings. Plus it’s not necessary. You can eat meals you look forward to and enjoy and still lose weight (check out this meal from my newest book S.A.S.S! Yourself Slim) – it’s just about finding the right balance. For example, I had a client who loved sandwiches, and she thought she had to nix them in order to lose weight. After a few days of eating unsatisfying salads, she’d give up, and go back to sandwiches, feeling guilty but satisfied. The real problem was her sandwiches were portioned for the body of a male construction worker, not a petite female who works at a desk. Once we tweaked the proportions, she was able to enjoy her custom-built sandwiches, and finally get results.

Diets are filled with fake foods
“Diet” foods trigger a nails on chalk board kind of response within me, because they’re just wrong on so many levels. Most are laden with artificial additives, which in my opinion is like body pollution. They rarely taste good or feel satisfying, and they’re typically way too skimpy, so you’re left with lingering hunger and distracting food fantasies. Plus, processed foods fortified with nutrients is not nutrition, and when you give them up, you can eat so much more! For example, for the same number of calories as a diet frozen dinner (but a lot more nutrients, flavor, and aroma), you can eat a generous portion of veggies stir fried in a simple vinegar-based ginger sauce, over a small bed of brown rice topped with edamame or shrimp and sliced almonds. I know pre-portioned meals are convenient, but if they lead to extra snacking, they ultimately work against you.

Diets forbid foods you can’t give up
Balance is a boring word, but when you think about what it really means, it’s incredibly alluring. To me, balance means having your cake and eating it too – literally. In all my years of counseling clients, I’ve only met a few who didn’t have at least one can’t-live-without splurge food. According to the UK survey, the top five foods people find hard to resist are: chocolate, potato chips, cheese, bread and wine. One in four give in within a month of swearing them off, but the truth is, it’s possible to indulge without derailing your results, as long as you create some balance. For example, if you’re going to a restaurant and you want to get dessert, which is high in carbs and fat, leave the carbs and fat out of your dinner, and make a meal of veggies and lean protein, like steamed or roasted vegetables with chicken or lentils. It may seem strange if you’re used to all or nothing, but think of it this way: spending a little too much on occasion leads to a much better outcome than going on frequent, wild spending sprees. More progress, less chaos.

What’s your take on this topic? Have you ever gained weight after going on a diet? Do you feel like you’re perpetually riding a diet roller coaster? Please share your thoughts @CynthiaSass and @goodhealth.
Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. Connect with Cynthia on Facebook, Twitter and Pinterest.

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