by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 3, 2023 | Nutrition and Health
Foods that Reduce Stress
When you’re stressed out, the foods you’re turning to are highly likely to be traditional ‘comfort’ foods. For example, big meals, take-out, fatty foods, sweet foods, and white breads and grains, even excessive alcohol.
It's true that when you turn to these types of foods, you often feel better. However, eventually, you're likely to feel worse. This is because when your body isn’t getting the right nutrition, you feel less energetic, and less able to concentrate and focus. So, what kinds of food help reduce stress?
Foods that Reduce Stress
Filling up on whole grains, vegetables, fruit, low fat dairy and lean proteins is a suitable place to start.
These basic staples provide your body optimum amounts of nutrients. Not only that, but they work to fight both physical and mental health problems. Plus, these foods are less expensive than eating out!
Some of the best stress relieving foods include:
Avocado
Avocados are a creamy and versatile fruit. They can be eaten in a range of ways. For example, raw, in sauces, dressings and dips, or in a smoothie. Avocadoes have the properties to stress-proof your body. they also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. These antioxidants and vitamins boost the benefits of avocadoes even more. However, be careful with portion control when eating avocado, as it is a source of good fats.
Blueberries
If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a fantastic way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanins. Blueberries are linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. Thus, eating more blueberries may help you to better deal with stress.
Chamomile Tea
Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials. These trials have shown that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
Chocolate
Dark chocolate is best for you because it contains more flavanols and polyphenols than milk chocolate. Flavanols and polyphenols are hugely important antioxidants which can help combat stress.
Beef
Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef as well as higher in omega-3 fats.
Oatmeal
Oatmeal is a healthy, filling comfort food. And oatmeal contains health properties to make you feel better from the inside out. For example, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin. This may calm you down and help you feel less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Walnuts
If you’re looking for a healthy snacking option which will help you control your stress levels, walnuts are an excellent choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack or part of a healthy dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables
Leafy greens, including kale, spinach, collard greens, and broccoli are full of nutrients and antioxidants to fight off disease. Dark leafy greens are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods
Finally, eat fermented foods such as yogurt can help to keep your gut healthy. A healthy gut will improve your mental health and reduce stress levels. Beneficial bacteria, known as probiotics, are found in fermented foods including yogurt, kefir, and sauerkraut. The action of probiotics is shown to positively affect your brain chemistry.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
As I mentioned previously, foods laden with sugar, are overly starchy, or greasy contribute to stress.
Eat stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios. Or sip on a fruit smoothie with avocado and leafy greens. Overall, when combating and dealing with stress, it’s important that your diet is balanced.
Make sure most of your meals include foods that reduce stress. You will feel healthier overall, and your mental health will improve as well.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries OR
Pumpkin Spice Pancakes with Fresh Blueberries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, this menu is just an example. But it gives you a promising idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat. So, make sure that primarily, you’re filling yourself up with foods which are good for your mental health.
For healthy versions of comfort foods, check out my cookbook here.
Click here for some healthy recipes I have found recently.
Below is a super popular course I created to help your kids learn how to plan some healthy, budget-friendly meals:
Meal Planning for Kids
Other Things You Might be Interested in:
Benefits of Dark Chocolate
3 Reasons Fermentation is Fun
Reduced Fat Alfredo Sauce
30 Steps to Living a Healthy Lifestyle
by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 30, 2023 | Education Materials
Fighting Fatigue: Finding Time for Self-Care While Raising a Child with Disabilities
As a parent of a child with disabilities, your “normal” isn't like everyone else's. You may be constantly on the go, juggling doctors’ appointments, therapies, school meetings, and everything in between. In the mix of it all, it's easy to compromise your own well-being and put your family's needs first. However, it's vital to periodically assess your level of fatigue and create a self-care treatment plan in order to avoid burnout.
Today, my guest post writer, Alyssa Strickland of Milennial-Parents.com, offers some tips and resources to help you assess your levels of fatigue and respond accordingly.
Assessing Your Fatigue Levels
It’s important to start with a personal assessment to see how fatigued you are. Be sure to consider the following areas:
Sleep Quality
Are you waking up feeling rested and rejuvenated, or are you struggling to fall or stay asleep? A lack of quality sleep can exacerbate fatigue. Fortunately, Good Housekeeping notes that there are a number of apps and tools available to help you track and improve your sleep quality, so it may be worthwhile to download one that will give you a clearer picture of your sleep patterns.
And don’t downplay the importance of having a quality mattress. For couples, a king-size mattress is ideal, as it can give each sleeper approximately 38 inches of personal space on either side of the bed. As you’re finding king mattresses, it’s best to not skimp on options like cooling technology and breathable, soft materials, and are designed to provide the best support for your posture.
Symptoms of Depression and Anxiety
Do you find yourself feeling down, agitated, or irritable more often than usual? Do you have trouble concentrating or enjoying activities that you used to love? Healthline points out that these can all be signs of depression and anxiety, which can contribute to fatigue. If you're experiencing any of these symptoms, it's important to reach out to your doctor or mental health professional.
Satisfaction with Your Parenting
It's normal to feel like you're not doing enough as a parent, but if you're constantly second-guessing your decisions or you're feeling overwhelmed and alone, it's important to seek help. Consider seeking counseling to work through your feelings and difficult parenting decisions, and look for organizations that support people with disabilities in your community.
Implementing Self-Care
Self-care requires a healthy balance, as it's vital to ensure that you don’t begin neglecting your responsibilities or burdening your support network in the pursuit of respite. There are a number of ways you can begin your treatment plan, so it’s best to evaluate which best fits your personal circumstances. Consider the following:
Make Time for Yourself
Set aside time each week to do something that you enjoy without stress or obligations. This can be something as simple as reading a book, taking a walk, or getting a manicure. You can also use this time to focus on your mental and emotional well-being by journaling, meditating, or practicing yoga.
Seek Professional Help
If you're struggling to cope with the demands of parenting a child with disabilities, don't be afraid to seek professional help. There are a number of therapists and counselors who specialize in working with families of children with disabilities. Support groups are also a great resource for parents with similar challenges.
Stay Organized
Clutter can be incredibly stressful, especially when you’re trying to find something important, like important medical documents or receipts. Be proactive about reducing this particular stress by digitizing your files. Consider this option that won’t take up any valuable space in your home. Use a file scanning app! Simply open the app and take pictures of the files you want to scan. The app does the rest. Then, if you store the files in the cloud, you can find and access them from anywhere.
Before you start organizing, also keep in mind that reducing stress begins by keeping a clean and healthy home. When it comes to organizing your kids' playroom, invest in storage containers and shelving. You can get the job done quicker by involving your kids and turning your decluttering efforts into a game by guessing how quickly you can get it done.
Take Care of Your Physical Health
It's important to take care of your physical health, as this can have a direct impact on your energy levels and overall well-being. Make sure to eat a balanced diet, exercise regularly, and get enough sleep. If you're struggling to make time for healthy habits, consider hiring a babysitter or asking a family member for help.
Pursue Your Personal Goals
It's easy to lose sight of your personal goals when you're focused on meeting the needs of your family but sometimes, it’s possible to align both personal ambitions and family needs. For instance, if you’re always wanted to go back to school, maybe now is the time! Teachers are in especially high demand. And if you’re open to online programs, such an option allows you to learn at your own pace without having to take too much time away from your family.
Next, if you want to start a business of your own, there are plenty of opportunities out there. You might want to consider learning how to form an LLC, as this business structure offers great flexibility and a lot less paperwork. Be sure to check your state’s regulations for LLCs before going ahead.
Last but not least, it may also be worthwhile to consider a change of career so that your professional life is less demanding. If you're re-entering the job market, you can stand out from the crowd by creating a professional and distinctive resume using one of the best resume editors with a host of copy and imagery options.
Prioritize Your Needs to Stay Strong
As a parent of a child with disabilities, you can’t afford to become burned out, so self-care needs to be a priority. By taking the time to assess your fatigue levels and implement the treatment plan, including pursuing your career dreams like starting your own business, you can ensure that you're able to effectively meet the needs of your family as well as your own.
Image by Pexels
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Homeschooling Dietitian Mom helps you teach your kids how to make better health choices, no matter what their age or unique needs. Contact us today to learn more! debbiesuerd@homeschoolingdietitianmom.com
by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 7, 2023 | Food Allergies and Special Diets
In the previous post, Diet and ADHD in children, Part 1, I focused on
Making sure your child is getting his or her basic nutritional needs met.
Today I'm going to focus on how to avoid (or minimize) the food additives that are detrimental to his or her health.
Since reading the book, “Eating for Autism,” and others like it, I have made quite a few changes to Nathan's diet. That is, I've removed things that I've decided aren't so good for him.
I must be honest when I say that I haven't noticed any remarkable changes in his behavior, like many have when making these significant changes. However, I still know that it's making a difference. One of the things about prevention is that you're preventing it from happening. So, obviously it didn't happen. You can't know about something that didn't happen, right? I believe that's important to remember.
It's not just about reducing behavior and allergy issues; it's about preventing them from happening at all.
The process is complicated and time consuming. However, if you have a child with major behavior issues, who is nonverbal, or has any other extreme symptoms, you may find the time and effort worth it in the end.
The next step is straight forward:
Get Rid of Harmful Toxins
So, what should you strive to remove, or at least reduce, and why? You should eliminate all synthetic food additives because evidence is growing that these additives do affect people who are sensitive.
Food additives include artificial colors, artificial flavors, artificial preservatives, and artificial sweeteners. Click here for partial list
One of the issues with toxins is that there are so many of them in the diet of Americans. And food manufacturers are quite skilled at hiding these worrisome ingredients under different names. For example, MSG (Monosodium Glutamate), which I will talk about in a minute. But first, let's talk about “GRAS.”
GRAS
“GRAS,” which stands for “Generally Regarded as Safe,” is the label or certification the Food and Drug Administration (FDA) gives when they determine that an ingredient in food is safe to eat. Once a food is labeled as “GRAS,” it's impossible to get it removed from this list. Unfortunately, many food ingredients that have been labeled GRAS aren't necessarily safe for everyone.
Here's what the FDA has to say about GRAS:
“GRAS” is an acronym for the phrase Generally Recognized as Safe. Under sections 201(s) and 409 of the Federal Food, Drug, and Cosmetic Act (the Act), any substance that is intentionally added to food is a food additive, that is subject to premarket review and approval by FDA, unless the substance is generally recognized, among qualified experts, as having been adequately shown to be safe under the conditions of its intended use, or unless the use of the substance is otherwise excepted from the definition of a food additive. (Emphasis Mine)
But if you look at the list of food additives, you might not be feeling so positive about the “safe” part of GRAS, especially when you realize that certain substances were “grandfathered” into the GRAS designation under the Food Additive Amendment of 1958. In other words, they were never really tested for safety before GRAS was slapped on them.
https://en.wikipedia.org/wiki/Generally_recognized_as_safe
Saccharin is one of these ingredients.
Saccharin, which has been clearly shown to cause bladder cancer in rats, is still on the market because it falls under “GRAS.”
Other ingredients that are labeled as GRAS are questionable, including Aspartame and MSG. Despite the fact that numerous people have reported adverse symptoms to Aspartame and MSG, the FDA refuses to budge on its classification of GRAS for both additives.
https://www.fda.gov/Food/IngredientsPackagingLabeling/GRAS/
So, GRAS was created in an effort by the FDA to monitor food additives. The designation GRAS, according to the FDA, is supposed to mean the food additive is safe for the general public. But kids with ADD, ADHD, and Autism are not the “general public.” And studies are showing that many of these food additives have detrimental effects on these kids and other sensitive people.
Many of these additives contain suspicious ingredients or are created by suspicious means. For example, artificial colors.
Artificial Colors
Most artificial colors contain Coal Tar. Coal Tar is a by-product of coal, and it has been shown to be a carcinogen. So, besides the fact that artificial colors have been shown to increase behavior problems and hyperactivity, there's the risk of cancer. Coal tar is also used in shampoo, soap, and as a treatment for lice (yikes)!
The current artificial colors used include Blue #1 and #2, Green #3, Red #3 and #40, Yellow #5 and Yellow #6, and Orange. Look for these ingredients on food labels if you want to avoid them.
Artificial Flavors
Artificial flavors are added to food to improve and enhance the flavor of natural food. For example, MSG (Monosodium Glutamate), which is the most common. Do any of you remember the old “Accent” spice? The commercials used to say, “Enhances the flavor of foods.” Well, that's what Accent is: MSG. In fact, it turns out that Accent is alive and well in the food community. My husband was just in the hospital, and I discovered that they were giving him an Accent packet on his meal trays.
Here is the ingredient list for Accent:
MSG, salt, chili pepper, Tricalcium Phosphate, (anticaking agent), spice (cumin, oregano), Paprika Extractives (color), Garlic Extractives, Onion Extractives, Yellow Lake No. 6, Yellow Lake No. 5.
Hello!!!???
I could not eat Chinese food as a child, because I got sick. I remember one time I was so sick I didn't even get out of bed. My mom was not happy with me! When I was older, someone told me it was MSG that made me sick. Fast forward to the current day. The food manufacturers still claim it's all in our head that MSG causes symptoms. Yet many Chinese (and other Asian) restaurants are MSG free.
And the FDA is requiring MSG to be labeled if it is in a particular food. That should make us all wonder.
Some people think MSG is addicting.
For example, many fast foods contain MSG. I have found when I eat a lot of fast food, I want to eat more. In fact, my first job was at McDonald's. I remember that I always wanted to eat there even on my days off. Addicting? Maybe.
While in college, I read a book titled, “The Slow Poisoning of America.” It seemed extreme at the time, but it did discuss MSG in depth. If you're interested in reading this book, it is available on Amazon.
Some people believe that MSG is added to foods because of its addictive properties.
Do an internet search under “Is MSG addictive?” and you will see what I mean.
At any rate, if you are interested in removing MSG from your kids' diets, you will need to learn to identify it on food labels. Unfortunately, it's not so straight forward. Even though the FDA requires a manufacturer to state “Contains MSG” on the package, food manufacturers figure out ways to avoid putting it on the label.
Glutamate, or glutamic acid, is a naturally occurring amino acid. So, technically it's “natural.” As a result, if a food contains any form of glutamate (if it's not actually MSG), it can be labeled under “natural flavors” or “spices.”
Also watch out for the chemicals “disodium inosinate” and “disodium guanylate,” because these are always associated with MSG. Other ingredients that contain glutamate are hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate.
As you can see, carefully reading labels and doing your research is extremely important, if you want to eliminate or reduce MSG in your family's diet.
Artificial Food Preservatives
Two artificial food preservatives that have caused controversy are butylated hydroxy anisole “BHA” and butyl hydroxytoluene “BHT.” These two preservatives are used in cereals, certain oils, and in cosmetics.
When I first learned about BHA/BHT, I discovered that Cheerios had them listed as an ingredient. I was really bummed because Cheerios are one of my favorite cereals. Reluctantly, I stopped buying Cheerios after that.
The good news is that Cheerios stopped using that preservative. One day I was in the grocery store, thinking, “Boy some Cheerios really sounds good right now. It's too bad they contain that cursed ingredient!” Just for fun, I checked the label. It was no longer there! So now my family can eat Cheerios again.
So, read food labels, and re-read them again, because food manufacturers are starting to get the hint that increasing numbers of people don't want that junk in their food!
Other common preservatives that are often not tolerated and that can be harmful are sulfites and sodium nitrites/nitrates. Sulfites are found in dried fruit, certain aged cheeses, and wine. Nitrites are found in ham, hot dogs, salami, other cold cuts, and bacon. The good news is that there are sulfite free versions of most foods. There are also nitrate free versions of cold cuts as well.
In part 3 of this series, I will discuss specific vitamins and minerals, and why they are important, in more detail.
What's in Your TV Dinner?
Artificial Additives and Our Kids' Health
