Stress and Diet

Stress is Sabotaging Your Diet Success
SELF.com
By Lucy Danziger, SELF Editor-in-Chief - Posted on Mon, Mar 23, 2009, 1:41 pm PDT
If there's one thing that gets in the way of you being your healthiest, it's stress. For anyone who's found themselves standing in front of the freezer inhaling spoonfuls of Coffee Heath Bar Crunch ice cream (not my real name!) to avoid finishing a project, or waking up three times in the wee hours of the night in anticipation of a difficult conversation, here's some not-so-shocking news: Research shows that anxiety can make you sleep fewer hours, get sick more often, remember less, become more prone to long-term disease and—as if you needed reminding—eat more. No wonder up to 90 percent of doctor visits are for stress-related complaints, a fact that I suspect too many of you know firsthand (though you experience it as GI distress, back pain, a headache or other physical symptom).
In a recent Self.com poll, 85 percent of women said that worries interfere with their ability to catch zzz's, while 71 percent say they're more irritable due to stress. And given the recent headlines about the state of our economy, it's not surprising that 52 percent of women say they are under considerably more stress than they were six months ago. (What is your stress level?)
Grim, yes, but there IS hope. Just as our bodies are wired to react to stress, we're all also programmed to know how to wind down, whether it's by watching a funny movie, sitting in the sauna, sipping some chamomile tea (while dunking a cookie, of course!) or drinking a glass (or two) of wine with dinner. These activities switch on the brain's pleasure centers, blocking the production of the stress hormone cortisol and churning out happiness-inducing chemicals like serotonin instead.
When I feel a tightening in my back or neck coming on, I cope by doing things I love, like going for a long, slow run in the park with my dog. Try a few of these instant soothers, and watch your own stress go from ARGH! to Ahhh.
Turn up the tunes. Listening to music that has a steady (not frenetic) beat may cause brain waves to keep time and relax you, research from a music symposium at Stanford University in California reports. Load your iPod with a playlist of the songs that make you happiest.
Phone a friend. Pouring your heart out to pals can help you cope with bad feelings and brainstorm new ways to solve problems. And don't forget to return the favor: Lending an ear and offering support can make you feel needed and reduce anxiety. (Or drop them an e-card to say thanks!)
Break a sweat. Exercising for 30 minutes makes your body release chemicals that dull the physiological effects of stress response for up to a full day. But the effect only works when the activity is something you really want to do, so make sure you're psyched about channeling your energy in that cardiovascular direction.
Use a better bulb. Outfit your office lamp with an incandescent bulb, particularly if your cubicle is brightened by fluorescent lights. Incandescent and fluorescent lights work together to more closely mimic outside light. And it's sunshine (or the perception of it) that regulates the body's biorhythms. Not getting enough of it can affect hormone levels, suppressing the immune system and increasing the probability of mood swings, depression and sluggishness.
Pamper yourself. Whether you get a pedicure or splurge on a blowout, giving yourself special treatment reduces your blood pressure and gets your mind off what’s bothering you. Science supports this coping mechanism as well: A warm bath can activate neurons that increase serotonin, and a study from Bowling Green State University in Ohio found that a 15-minute massage can significantly cut anxiety levels. Not up for a splurge? Get the same effect from an at-home pedicure, manicure or blowout.
Dine by candlelight. The effect won't just make you look gorgeous. The dim setting actually signals your brain to release melatonin, the good-for-you sleep hormone which ensures a better night's rest. And catching enough zzz's helps keep your stress levels under control and your immune system humming. Can't sleep? See what your stress dreams are trying to tell you.
Snuggle with your sweetie. A simple 20-second kiss or hug increases endorphin levels, while having sex releases more calming hormones than any other form of sex play, researchers at the University of the West of Scotland at Paisley note.
Keep a journal. Jotting down your stressful thoughts can help you look at them more logically, potentially easing anxiety, mentally and physically. A study in the Journal of Health Psychology finds that a mere month of expressive writing can help reduce hypertension. Keep a pretty notebook handy at all times.
Anticipate something awesome. Or something tiny that makes you smile. The point is to look forward to something each day, whether it’s enjoying your morning java or counting down to an exotic vacation. Practicing this will keep your mind from focusing on what could go wrong that day.
Exhibit your exhilarating moments. Tape up pictures of three amazing days you’ve experienced, such as dancing at your wedding or crossing the finish line of a half-marathon. Honing in on the images for at least 10 seconds can lower muscle tension and stabilize your heartbeat.
Give someone props. Go on, pay a compliment to someone deserving. Research has shown that the more warm personal connections you make, the better your body is at jettisoning the effects of stress.
Stress-eater? Snack away the tension with these stress-busting foods.
http://health.yahoo.com/experts/healthieryou/9061/stress-is-sabotaging-your-diet-success/

Fill your cart with stress-busting foods
For brightening moods
· Almonds
· Lowfat yogurt
· Pistachios
· Salmon
· Scallops
· Shrimp
· Walnuts
B vitamins stimulate the brain's production of serotonin, helping you relax, explains Paul Lachance, Ph.D., professor emeritus of nutrition and food science at Rutgers University in New Brunswick, New Jersey. Choose nuts for B6, fish and yogurt for B12. Try Curried Cashew Shrimp With Garlic Cilantro Rice, or Bananas Foster With Toasted Almond Coffee Ice Cream.
For jump-starting immunity
· Blueberries
· Broccoli
· Green bell peppers
· Kiwifruit
· Strawberries
· Tomatoes
Veg out with vitamin C, which blunts the effects of stress by reducing free radicals and bolstering your immune system. "It is also your body's first line of defense against stressors like colds and exertion," Lachance explains. Try Sweet and Sour Chicken With Short-Grain Brown Rice and Baby Spinach.
For managing anger
· Avocados
· Bananas
· Black beans
· Corn
· Potatoes
· White beans
Feeling steamed? Seek out potassium, an electrolyte that helps lower blood pressure, says Brie Turner-McGrivev, a registered dietitian at the University of North Carolina at Chapel Hill. Try Pistachio Banana Bread Pudding.
For sounder sleep
· Chickpeas
· Lentils
· Oatmeal
· Pumpkin seeds
· Spinach
· Swiss chard
Magnesium acts as a natural tranquilizer that relaxes muscles, blood vessels and the gastrointestinal tract. Plus, the mineral plays a role in boosting serotonin, says Bonnie Taub-Dix, R.D., a spokeswoman in New York City for the American Dietetic Association. Try Pistachio Crusted Salmon With Orange Lime Spinach Salad.
http://www.self.com/health/2009/03/a-stress-reducing-shopping-list?mbid=yahoo

Veggie side dish recipe

Zucchini and Carrot a Scapece - serves 6
1/3 cup plus 1/4 cup extra-virgin olive oil
5 large zucchini (about 2 pounds), cut into 1/4-inch rounds
Salt and freshly ground black pepper
3 garlic cloves, thinly sliced
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh mint leaves
10 medium carrots (about 1 pound), peeled and cut into 1/4-inch rounds
1/4 cup red wine vinegar
Heat 1/3 cup oil in a heavy large frying pan over medium-high heat. Working in batches, add the zucchini and fry until golden, about 2 minutes per side. Using a slotted spoon, transfer the fried zucchini to a baking dish. Sprinkle generously with salt and pepper. Sprinkle half of the garlic, basil, and mint leaves over the zucchini.
Add the remaining oil to the frying pan. Add the carrots to the hot oil and saute until golden, about 5 minutes. Using a slotted spoon, transfer the fried carrots to the dish of zucchini. Sprinkle generously with salt and pepper. Sprinkle the remaining garlic, basil, and mint leaves over. Drizzle the vinegar over the vegetable mixture and toss gently to coat. Cool to room temperature. Cover and marinate in the refrigerator overnight. Allow the vegetables to come to room temperature before serving. Transfer the scapece to a platter. Serve with bread, fish or chicken.
foodnetwork.com (Everyday Italian)

HOW TO BOIL WATER

Over a dinner with friends recently we were having a conversation about the number of people we all know that have moved away from everyday cooking or have almost completely given up on cooking entirely in favor of all of the prepackaged and convenience foods we've all come to recognize and believe are going to "save us" from our kitchens. One of the friends even regaled us with a tale of an acquaintance that didn't even have real dishes in her house, the thought of clearing plates and using the dishwasher was just too much work so she only used disposable plates and cutlery. Wow, the amount of garbage that one person must create between the disposable dishes and all of the packaging from the convenience food is incomprehensible.
Our conversation turned to the funny gadgets and gimmicks like the pasta cooker you see on TV that doesn't require you to do anything other than add your noodles into a canister of hot water - leave them sit long enough and they will eventually "cook". Well, if you leave anything to sit in warm water long enough it will eventually soften. I shared my story about someone recently asking me for a "recipe" for popcorn...yes, that is right - popcorn, popped on the stove in a pot with actual corn kernels and hot oil. Can you imagine, a recipe for popcorn?
Do people really think that the best way to cook pasta is in a canister on the counter top ? Are we really too busy to cook pasta in an actual pot of boiling water, are we so used to throwing a bag in the microwave that we have forgotten how to "make" popcorn from scratch? What a frightening prospect.
It is kind of like remembering the first time you had a conversation with someone much younger than you and in that conversation you were talking about listening to your favorite record album, only to realize they had no idea what a record album is? Is this the fate of food and cooking, is making popcorn on the stove the next record album and popcorn from a bag in the microwave the i-pod of cooking? Do people really want to live like the Jetson's? Open boxes, eat tasteless food of mysterious origin and throw the dishes in the garbage at the end of the meal. Wow, no thanks. I would rather eat the record album itself.
Angie Quaale is the owner of Well Seasoned gourmet food store and cooking school in Langley, British Columbia, Canada. Well Seasoned is the area's premier destination for all things gourmet. Angie has a diverse background in the food industry and is a well known local foodie. She is a board member of Les Dames D'Esscoffier and has a regular food column called "Food for Thought" in the Langley Times. She often appears on TV, radio and in print where she shares her vast knowledge as a well seasoned foodie
Article Source: http://EzineArticles.com/?expert=Angie_Quaale

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