Nutrition and Stress

"I'm so stressed out!!!"

How many of us have said that in the last week huh?

Everyone experiences stress to some degree throughout the day. Some is noticeable, some is not. There are two forms of stress: physical and emotional. Both forms take a toll on the body.

Food has a direct effect on mood. Specific foods can help our ability to handle stressful situations by putting our body and mind in balance. Frequency of meals can make a noticeable difference on tension levels. Eating 5-6 smaller meals per day, (breakfast, snack, lunch, snack, dinner, snack) will help keep blood sugar levels nice and even, preventing mood swings and allowing the body to cope with emotional stressors. Unrefined carbohydrate foods (complex carbs) have a calming effect on the brain. They help transport tryptophan – which produces serotonin in the brain. B-vitamins enable proper nervous system function and allow energy to be released from our cells, which are under pressure during stressful situations.

Calming Foods:
*Omega 3 Fatty Acids – salmon, herring, mackerel, tuna
*Fresh Fruits
*B-Vitamins – whole grains, dairy foods, beans, peas, lentils, lean meats, nuts, green veggies
*Calcium – dairy, tofu, seeds and dark green leafy veggies like spinach

AVOID:
*Alcohol, cigarettes and caffeine. These rob the body of vitamins A, B, C, zinc, magnesium and essential fatty acids.
*Fatty and sugary foods like fast food and sweets (this means chocolate ladies, even if it’s dark!)

So take a deep breath this week and remember to keep yourself at the top of your to-do list by treating your body well…try this recipe below for starters, it’s a favorite in my family.

Blessings,
Ashley

Grandma Sharon’s Salmon Recipe:

1 Lg Salmon Fillet (make sure its wild Alaskan salmon)

1/4 cup brown sugar
1 T honey
2 T butter
1 T olive oil
2 t minced ginger
1 t soy sauce
2 T dijon mustard

Melt together brown sugar, honey and butter. Remove from heat and add rest of ingredients, mixing together. Spread on salmon fillet in glass baking pan.
Bake in oven at 400-425 degrees about 15-25 mins depending on size of fillet.