foods that relieve stress

10 Superfoods for Stress Relief

You're overwhelmed, overtired, and in desperate need of some mental and physical nourishment. You're stressed. What can you do beyond throwing in the towel and hiding under the covers? Thankfully, you can relieve stress by eating certain foods and avoiding others.

Tara Geise, a registered dietitian (RD) in private practice in Orlando, Florida, and a spokesperson for American Dietetic Association says, "One of the keys is avoiding things that will give your body and mind real highs and lows like caffeine and alcohol. You don't want to intake a lot of stimulants or a lot of depressants when you're stressed." Geise also recommends skipping that sugary snack you crave when the stress builds up. "Sugar causes your blood sugar to spike and then fall quickly, which can make your energy level dip," says Geise. "Then you're low energy and stressed and that's not a good picture."

Not to worry -- there are many foods you can eat that will help with your stress levels.

Asparagus

This green veggie is high in folic acid, which can help stabilize your mood. "When you're stressed, your body releases hormones that affect your mood," says Geise. "Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they're needed to make serotonin, which is a chemical that directly affects mood in a positive way."

Recommended Serving Size: 7 spears, 1/2 inch thick, cooked, 25 calories
Beef

Even though beef often gets a bad rap, it's a great dinner option for a stressed-out family. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. "People think they should stay away from beef, but it's very nutrient rich, even compared to chicken," says Geise. Ask your grocery store butcher for a lean cut if you're concerned about fat content.

Recommended Serving Size: Scant 1 cup of raw lean ground chunk, 137 calories Scant 1 cup of regular ground beef, 310 calories
Milk

Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole-grain cereal and low-fat milk in the morning to start your day with a stress-fighting breakfast.

Recommended Serving Size: Whole cow's milk, scant 1/2 cup, 66 calories Two percent cow's milk, scant 1/2 cup, 46 calories
Cottage Cheese and Fruit

Cottage cheese is high in protein and calcium. "Foods with high protein content that aren't loaded with sugar won't cause a spike in blood sugar and will keep you satiated for a longer time," says Geise. Try mixing the cottage cheese with a fruit that is high in vitamin C like oranges. Vitamin C plays a role in fighting stress because it's an antioxidant that fights the free radicals that get released when you're stressed. These free radicals have been shown to cause cancer.

Recommended Serving Size: Creamed cottage cheese, scant 1/2 cup, 79 calories One percent fat cottage cheese, scant 1/2 cup, 72 calories 1 orange, 60 calories
Almonds

Are you ever looking for something you can really dig your teeth into when you're stressed? Try crunching on almonds to get some aggression out. A good source of Vitamin B2 and E, as well as magnesium and zinc, almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease.

Recommended Serving Size: Shelled almonds, 1/3 cup, 306 calories
Blueberries

Very rich in antioxidants, blueberries offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. Try them with cottage cheese or as a snack on their own.

Recommended Serving Size: Blueberries, 2/3 cup, 30 calories
Tuna

A great lunch option, tuna is high in stress-fighting vitamins B6 and B12. Tuna is also a good low-fat protein source. "Don't load tuna down with fat by using a lot of mayonnaise," cautions Geise. "Choose a light mayo instead."

Recommended Serving Size: Tuna canned in brine, 3.5 ounces drained, 99 calories Tuna canned in oil, 3.5 ounces, drained, 189 calories
Cornflakes or Crispy Rice Cereal

Although they aren't low in sugar, cornflakes and crispy rice cereal are fortified with B vitamins and folic acid to help reduce stress. Have them for breakfast with milk. Geise also recommends having them dry as an afternoon snack.
Source

foods help you sleep

 Foods help you Sleep

 

10 Foods That Can Help You Sleep. Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

Almonds
“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.

Tea
Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff.

Miso Soup
You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.

Banana
Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!

Dairy Milk
Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.

Oatmeal
You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas

Hard-Cooked Egg
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.

Edamame
Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.

Cherries
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt.

Cereal
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's.



Source: womansday

Weigh loss foods

weight loss foods

According to a recent study, red chili peppers can curb hunger and help you burn calories faster. These spicy little fruits are not the only everyday foods that have been linked to weight loss. Read on to discover more foods that can aid in dropping unwanted pounds.

Red chili pepper
The spicy peppers can kick-start your metabolism  because of a special component . You can add red pepper in its ground form to soups , marinades and sauces or cook with it in its raw form.

Kale
High in fiber  and low in calories, kale can help fill you up without filling you out. It is also a rich source of vitamin A,vitamin K and this important vitamin that boosts the body’s immune and detoxification systems. Eat kale on its own or add it to pasta, salad, soups and other main dishes.

Almonds
Almonds prove that good things really do come in small packages. These bite-sized nuts pack a punch of protein that helps curb hunger between meals. Raw, unsalted almonds are a healthy snack on their own or make a delicious, crunchy garnish for main courses and salads .compared to the fattier alternative, almond butter is more rich in vitamin E , iron and calcium.

Oats
Contrary to many fad diets, carbohydrates  are not to be feared. Oats are an ideal source of complex carbohydrates that sustain the body and provide the nutritious balance needed for weight loss. Compared with simple carbohydrates, oats slowly release energy into the body and have less of an impact on the body’s blood sugar.

Vinegar
Recent research shows that the main chemical in vinegar may help control your blood sugar, and thus aid in weight loss. Vinegar also makes a tangy substitute to creamy sauces and dressing that can be high in fat.

Apples
Apples are rich in antioxidants, are a fantastic source of fiber and provide natural carbohydrates  that help keep you sustained between meals. Eating them raw with their skin is the most nutritious way to consume apples, but they also work well in recipes for salads and desserts.

Green tea
Clinical studies have shown that green tea consumption may aid in weight loss. These rudimentary studies suggest that a specific antioxidant found in green tea can help the body burn fat. Green tea comes in several varieties and is a staple beverage in many Asian countries .

Avocados
Avocados are a wonderful source of monosaturated fats, which have been linked to weight loss and to a decrease in belly fat . This creamy green fruit provides the nutrition needed to keep you feeling satiated when faced with the temptation of junk food.

Lentils
Lentils are rich in proteinfiber , which is an important combination in combating high blood sugar and preventing the body from creating unwanted fat. Lentils come in many varieties and colors and are a common ingredient in soups and curries.

Blueberries
Blueberries are a superfood  full of antioxidants, vitamin C, iron and fiber , all of which have been linked with weight loss. Blueberries also provide a sweet substitute for refined sugars and controversial artificial sweeteners.

Cinnamon
Research suggests that cinnamon can help to regulate blood sugar and help the body burn fat. Cinnamon is also high in iron  and manganese, both of which are important parts of a balanced diet. Sprinkling cinnamon on sliced apples, oatmeal and wholegrain toast is a natural, sugar-free way of enhancing flavor.

Quinoa
This ancient civilization thought of their quinoa crops as sacred, referring to quinoa as “the mother of all grains.” Centuries later, the grain  continues to be praised for its nutritious value. Very rich in protein  and fiber quinoa is an ideal way of satiating hunger without loading up on calories.

Salmon
The oils found in fish such as salmon  have been linked to several health benefits, including weight loss. Replacing beef and pork with salmon as the main component of a meal is a low-fat protein solution.