Keeping Stress At Bay
Stress is a fact of life. No matter how much planning we do there will always be stress that can disrupt our commitment to eating and living healthy. While stress itself (and the cortisol it releases) is harmful to our bodies in countless ways, the unconscious reactions we have to it are equally damaging. We all know that exercise, moderation and relaxation can assist us in altering the effects of stress. I have also found 1 Sure-Fire Way To Combat ‘Stress-Snacking’ that works for me and would like to share it with you.
‘Stress-Snacking’?
When we are stressed out we tend to reach for carbs, sugar and high fat foods. This reaction is partly bad habits rearing their ugly heads again, partly emotional eating and (believe it or not) partly a biological response that our bodies go through because of the survival mechanism. Our bodies don’t know that tax season is not a tiger out to kill us!
Protein vs Carbs…
Starch, sugar and processed foods are stimulating to the adrenal system while protein is calming. When the body is in the ‘flight or fight’ mode, protein works to calm the system by triggering an ‘all is well’ type of reaction on a cellular level. Without going into a long scientific explanation, suffice to say that the body starts ‘gearing down’ again when pure, clean, protein is introduced. The body recognizes that it is no longer in danger because it can stop fleeing, relax and eat. By contrast; starch, sugar and processed foods are stimulating to the adrenal system that is already on high alert. For survival these foods are a good thing and assists in getting away from the tiger that is chasing us – during tax season, not so much…
2 Types of Carbs …
Just like fats, there are good carbs and bad carbs. Otherwise known as High Glycemic and Low Glycemic foods. We are especially concerned with carbs. The higher on the Glycemic Index the carb is the more stimulating they are.
High Glycemic carbs break down very fast and directly into sugar to be burned quick. These carbs raise the insulin levels FAST for instant energy. The following foods are high glycemic: Sugar, bread, pasta, citrus fruits, potatoes, carrots, beets, tomatoes, beer & processed foods – to name but a few.
Low Glycemic foods break down slower and at a more even rate; a kind of natural time-release. Some low glycemic foods are: strawberries, blueberries, all lettuce/kale/spinach, legumes, green beans – and many more.
Just Cut It Out!
By looking at each small listing we can get a better idea of why some of these foods affect us the way they do. If we are eating extremely clean we are naturally eating more low glycemic foods and only a few high glycemic foods. When stress is higher than normal it’s beneficial to take special note of the type of carbs that are included in the daily meal plan. Cut out ALL processed foods, starch, bread and sugars. Replace them with carbs that have a Low-Glycemic Index.
When stress is high we do NOT want quick converting carbs! We want to mix good protein with low glycemic carbs and a good fat. This results in a meal plan that is balanced but also calming for the body in stressful times.
My favorite ‘stress buster’ snack:
5.3 oz container of Oikos Greek Yogurt – Blueberry with 1 tbsp of ground Flax seeds mixed in.
This snack is a fantastic stress buster! The protein is calming to the adrenal system, blueberries are low glycemic and replaces our glycogen levels at an even rate and the flax seed is a wonderful good fat. This snack is fabulous for both 10am or 3pm and has been a life-saver for me! Enjoy 
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