adenosine, a chemical manufactured in the brain and
designed to slow nerve-cell activity, from parking in its
usual spot, so it can’t do its usual job of opening blood
vessels and inducing calm.
Alcohol rub. It goes without saying that a double whiskey before a stressful presentation is out of the question.
But even cocktails and beer after work should be consumed
in moderation. Alcohol can leave you dehydrated, interfere
with digestion and sleep, strain your liver and kidneys, and
slow your recovery from the effects of stress. If you enjoy the
occasional nightcap or glass of wine at the end of a particularly stressful day, chase it with water.
Shield Yourself
Responding to stress without reaching for bad foods
requires discipline — and a plan. The first thing is to view
change in a positive way. After all, one reason we don’t
make dietary changes is that we don’t like to feel deprived.
And dieting can actually be another significant source of
mental stress. So don’t think about what you shouldn’t
consume: caffeine, sugar, bad fats, alcohol. Instead, zero
in on the positive habits you’ve already developed. How
can you make small, sustainable additions that will have a
cumulative effect over time?
Build a reserve. Now is the time to start building a
bulwark against stress. Putting deposits in your nutritional
bank account today guarantees that tomorrow, when the
tough times hit, you’ll be prepared. Start with a good breakfast every day. A good multivitamin with adequate supplies
of vitamin C and B-complex is a smart addition to a diet,
but good sleep, regular exercise and at least three well-proportioned meals a day will also pad your nutritional nest.
Smart snacking. When stress attacks, it’s the little
stuff that counts most. An ideal snack balances blood
sugar and positively affects brain chemicals, while sparing
you processed sugar and trans fats. It includes protein,
good carbs, healthy fats, vitamins and minerals. Some
strategic snack choices include:
Unsalted nuts or seeds and some berries or dried fruit
Yogurt topped with flaked coconut and chopped figs
Cheese cubes with grapes
Strips of ham wrapped
around pitted prunes
Half an avocado with
a few shrimp
Vegetable sticks dipped
in guacamole or
tzatziki sauce
A cup of warm
vegetable soup
Rye crackers with cottage
cheese or hummus
Three-part meals. Stress
or no stress, one good guideline for healthy meals is to
40 Experience Life Healthy Eating November 2009
divide your plate into thirds (the same rule can be applied
to snacks). One-third of your meal should consist of protein,
one-third whole-grain or vegetable starches, and one-third
nonstarchy (think leafy and crunchy) vegetables or fruits.
Proteins. For meat eaters, this food group includes
lean meat, poultry, game and fish. Vegetarian sources of
protein include eggs, beans, legumes, cheese, yogurt,
nuts and seeds. Dairy products also are rich in calcium,
a mineral important for nerve function. One of the best
sources is canned fish that includes bones, such as salmon
and sardines.
Whole grains. Unlike simple carbs such as table
sugar or fructose — both of which have small molecules
that are rapidly absorbed during digestion — complex
carbs consist of large molecules that require some time to
Never underestimate
the psychological value of nurturing
yourself, especially during times of
stress. When you eat, be aware that you
are fueling yourself for the things that
matter to you. You are preparing your
body to repair and regenerate itself.
break down. This moderates the flow of blood sugar into
your bloodstream. Whole-grain products, including brown
rice, whole-wheat bread and pasta, muesli, rolled oats,
wheat berries, and quinoa, are rich in complex carbohydrates. Such foods also contain fiber, which is good for the
digestive tract; plus they have a far better nutrient profile
than refined grains.
Fruits and vegetables. Stress and poor diet can increase
free radicals in your body. These altered oxygen molecules
damage body tissues and affect the immune system, but
they can be countered with antioxidants, including vitamins A, C and E, as well as the minerals selenium and zinc.
Edible plants contain thousands of vital antioxidants. All
plants also contain phytochemicals, some of which boost
