| |
|
|
By Alana Gold, Registered Dietitian
Has your schedule has been turned upside down this holiday season, with long distance traveling, family get-togethers, extra shopping and social obligations? For many, holiday cheer dissolves into holiday stress. At this chaotic time, it is not uncommon to overindulge in food and drink to help soothe emotional stress. But, when the holiday season is over, you may be upset to discover you have gained unwanted weight.
There are ways to enjoy the best of food and drink the season has to offer without the added weight gain. Truestar is here to put you back into the holiday spirit and teach you how to eat right to fight off holiday stress: |
1. Eat in hormonal balance: All Truestar Nutrition Plans are hormonally balanced to help normalize blood sugar levels. When we don’t eat in hormonal balance, our blood sugar levels swing, and the accompanied feelings of irritability, headaches and other symptoms of stress arise. Eating in hormonal balance includes:
Complex carbohydrates, such as whole grains, beans, vegetables and fruits, which contain fiber to help regulate your blood sugar and insulin levels. Carbohydrates also boost the brain’s production of serotonin, which increases good feelings and improves mood.
High quality protein, such as fish, poultry, lean meats, soy, tofu and lowfat dairy products.
Essential fats for good health, such as olive oil, fish oil, avocado, flax and nuts.
2. Choose omega-3-rich foods: Omega-3 fatty acids must be supplied by the diet in order to maintain a proper ratio of essential fats in the body. By eating omega-3-rich foods, your body will be more equipped to handle stress and your immune system will be stronger. Good sources of omega-3 fats include:
Cold-water fish, such as salmon, mackerel, halibut, herring, albacore tuna, anchovies, trout and sardines;
Flaxseed oil, canola oil;
Walnuts, flaxseed, pumpkin seeds and sunflower seeds.
3. Recognize emotional eating: Holiday stress and feelings of loneliness can cause us to eat unnecessarily, feeding our emotions rather than true hunger. Potato chips, cookies and ice cream are used as a comfort and a distraction from what is really bothering you. Take time to learn why you overeat in times of stress and develop strategies to combat these emotions. Try substituting emotional eating with chewing a piece of gum, having a cup of herbal tea, going for a walk, reading a book, writing in a journal or spending time with family and friends. Click here for more information on emotional eating.
4. Avoid simple sugars and processed, fatty foods: In times of stress, our body’s level of the hormone cortisol is increased, causing fluctuations in blood sugar and ultimately leaving us with cravings for sugary and fatty foods. When this happens, reach for naturally sweet fruits instead of candy, baked potato chips instead of fried chips and lowfat frozen yogurt instead of ice cream to satisfy your cravings with fewer calories. |
|
|
|
5. Eat balanced meals throughout the day: Eating five or six smaller meals rather than three large meals helps keep your blood sugar levels stable and, in turn, keeps cravings, stress and tension in check.
6. Load up on fruits and vegetables: It is easy to get run down and sick when you’re feeling stressed, exhausted and overworked during the holiday season. Load up on nutrient-dense fruits and vegetables to help boost immune function and protect against the harmful effects of stress. Bright green, yellow, orange and red foods are the best selections. Truestar Nutrition Plans include good sources of nutrients, such as:
Green: Broccoli, cabbage, brussels sprouts, spinach and other green leafy lettuce, green peppers, honeydew melon and kiwi.
Yellow, Orange and Red: Yellow and red peppers, pineapple, sweet potato, carrots, oranges, squash, cantaloupe, papaya, peach, nectarine, grapefruits and tomatoes.
7. Avoid excess alcohol: Although alcohol can give you a temporary “feel good” feeling, it actually acts as a depressant and alters your mood and judgment. Alcohol is also high in calories and low in nutrients. Be merry—but not too merry—this holiday season by having seltzer with a lime twist or a glass of water between alcoholic drinks. Why not have the occasional “virgin” version of your favorite drink? |
8. Limit caffeine: Chocolate, tea, coffee and soft drinks all contain caffeine—the culprit of the quick “pick-me-up” and even quicker “drop-me-down” feeling. These mood swings make handing stress difficult and caffeine should, therefore, be limited.
9. Get your vitamins and minerals: Stress causes our body to use up nutrients more rapidly, so extra amounts of the nutrients are needed. Anti-stress vitamins and minerals, such as B vitamins, vitamin C, calcium and magnesium can become depleted during times of stress. To help maintain a healthy nervous system this holiday season, take a look at the Truestar Vitamin and Supplement Plan for Stress.
10. Exercise: During times of stress, exercise can alter your body chemistry to calm and soothe those upset nerves. Even though the holiday season can be a difficult time to keep up an exercise routine, try working out first thing in the morning or plan family activities such as ice skating or walks in the park.
Remember: Don’t panic if you fall of the health wagon this holiday season—this will just add to your existing holiday stress. The New Year is just around the corner, where you can start the Truestar Nutrition Plan to begin eating right to fight stress all year round!
References |
| > > Back to Nutrition home |
|
|
|
