Slim Down with These Stress
Busting Treats by Jude Buglewicz From Team Beachbody - Click here for resources, tools and
information to help you to reach your health, fitness and positive lifestyle
goals!
 Getting
fit isn't easy. Finding the time and energy to exercise while juggling the
daily demands of work or school and family takes a strong commitment—and
most likely, a toll on your nervous system. But instead of reaching for a pint
of ice cream or bag of chips when you're feeling frazzled, opt for
stress-busting foods that not only help you chill out, but slim down at the
same time.
 As a holdover from uncivilized times, your brain
reacts to stress the same way it reacts to danger: it activates your "fight or
flight" response. This response releases hormones into your body mobilizing it
for swift action, then signals your body to eat and replenish its fuel
reserves. This was great back in the caveman days, but not in today's civilized
society. These hormones make us crave ice cream, greasy fries, donuts, and
other sugary, fatty foods to replenish our fuel reserves. No matter that the
fuel is not used up and so no reserves are necessary—your brain doesn't
know that. It's just doing its job trying to handle the stress.
These sugary, fatty
foods would provide quick fuel if you really were in danger and needed a burst
of energy, but you're not in danger, not the "fight or flight" kind anyway. How
to stop the madness?
You need to restore
your body's stress responses to normal. Eating high-carb, low-protein foods
that are also high in fiber promotes the production of serotonin that will keep
your emotions on an even keel and give you that feeling of fullness after
eating. Including lots of these high-fiber carbohydrates in your diet (40 to 60
percent of your daily calories, for most people) will help smooth the edges of
your frayed nerves and trim the inches from your pudgy tummy:
 Fresh
fruits and vegetables. High in carbs and fiber, low in fat, and full
of essential vitamins and minerals, fresh produce also has many beneficial
phytochemicals ("plant chemicals") whose antioxidant properties boost immune
responses, helping the body fight ailments like cancer, high blood pressure,
and heart disease. Choosing fruits and vegetables of different colors ensures
you get the benefits of each of the natural plant pigments.  Whole
grains. Also high in fiber and disease-fighting nutrients, whole
grains are complex carbohydrates that include wheat, oatmeal, brown rice,
quinoa, popcorn, corn, and some corn meals. Couscous and bulgar may or may not
be whole grain. If the label says cracked, crushed, rolled, pearled, and/or
cooked, it's not whole grain. For faster cooking times, presoak grains for a
few hours before cooking. Otherwise, choose breakfast cereals like Cheerios,
Grape-Nuts, Nutri-Grain, Shredded Wheat, and Total, or whole grain breads or
crackers. Just be sure that the first grain ingredient on the label has the
word "whole" in front of it.  Low-fat or nonfat dairy products. If you
body digests these well, dairy products are loaded with nutrients, including
calcium and magnesium, which help relax muscles. They have nearly the same
nutritional benefits as whole dairy foods, without the extra fat, cholesterol,
and calories. |
Top 10 easy
treats
Try combining mood-enhancing high-fiber carbohydrates into
snacks or small meals you can enjoy throughout the day. No more nutritional
meltdowns!
- Fruit smoothie made with nonfat
milk and blueberries, strawberries, or raspberries
 Whole wheat pita stuffed with shredded
carrots, sliced cucumbers, and chopped tomatoes
- Granny Smith apple wedges with
low-fat cheddar cheese
- Whole grain crackers with low-fat
cream cheese and slices of red pepper or pears
- Broccoli florets, carrots, celery,
sliced peppers, and cherry tomatoes dipped in hummus or fat-free ranch
dressing
- Cherries and raisins with low-fat
cottage cheese
- Whole wheat English muffin topped
with low-fat cheddar cheese, tomato, and arugula
- Whole grain cereal with banana and
nonfat milk
 Air-popped popcorn with low-fat grated
Parmesan cheese
- Nonfat plain yogurt with chunks of
papaya and mango, and a sprinkling of low-fat granola
|
For stress-reducing
techniques, check out the article "Exercising to Relax"
by Beachbody Fitness Advisor Steve Edwards. |
