Featured Article
Superfoods
for Moods and Stress
Your life is filled with deadlines, over-scheduling and much
multi-tasking. The demands you place on your body and mind can
easily lead to a quick-fix mentality. Coffee, sugar and that
menacing combination of the triple-shot, caramel macchiato are
the quick fixes that provide the quick highs – and even quicker
lows. That satisfied feeling rapidly plummets, resulting in a
frenetic search for the next drive-thru espresso stand. It’s
a vicious cycle! But relax, because a few key foods and supplements
will wipe away fatigue and reduce stress without wiping you out
(and your wallet).
A few simple adjustments to your diet may do wonders for your
emotional well being. What and when we eat has an overwhelming
influence on brain chemistry and a direct connection on how we
think and act. How we respond to stress depends as much on diet
as it does on learned coping skills. Combining the right superfoods
throughout the day is one great start, plus: 1) Eat a diet high
in complex carbohydrates with a low glycemic index (legumes and
unrefined grains have a balancing effect as they cause fewer
blood sugar disturbances);2) Consume protein three times a day
to help with depression and anxiety – proteins will help to keep
blood sugar levels consistent; 3) Add proteins with high tryptophan
amino acids such as pumpkin and sunflower seeds and parmesan
cheese, that aid in the creation of serotonin and endorphins
(mood regulating neurotransmitters); and 4) Eat foods high in
B Vitamins. Eating junk food for a few days, while tense and
stressed, can lead to a vitamin B deficiency – quickly compounding
the problem.
Black Beans
Why: Black beans are high in fiber, complex carbs and protein.
This all-in-one combination prevents blood sugar levels from
rising too rapidly, supplies protein that stops cravings for
sugar and junk food and contributes to stabilizing stress.
Black beans are also filled with nutrients that directly contribute
to brain health, giving you the ability to cope with a high
stress lifestyle.
Where to buy it: In the dried beans section of your grocery store.
If you don’t have the time to prepare dried black beans, canned
are an option. The darker the bean’s coat, the higher level of
antioxidants.
How much to eat: One cup of black beans will provide you with
15.2 grams of protein (the average body needs around 70 grams
of protein daily). Substituting black beans for higher fat foods
(such as red meat) for one meal daily would be ideal.
Speedy preparation: Dried black beans cook much quicker if soaked
in water over night. After soaking, rinse beans, add water (one
cup beans to four cups water) bring water to a boil and add beans;
they’ll be ready in 30 minutes. To help reduce the foaming while
beans cook, add one tablespoon of oil. Here’s a trick to help
reduce the feeling of gas that is sometimes produced from eating
beans: add a couple bay leaves to the pot while cooking.
Quick Tip Recipe |
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