Eating for More Energy and Less Stress By: Tracy Lester Wellness Coach Wellness Council of Arizona STRESS? The bodies reaction to change STRESS Adrenaline is produced to give us energy to deal with stressful situations This energy is “fueled” by nutrients we store from the food we eat STRESS Too much stress can drain our supplies of these nutrients Little or no fuel for daily energy needs Left feeling weakness, fatigue, & MORE STRESS! EATING FOR LESS STRESS AVOID – Foods that aggravate our stress response INCREASE – Storage of nutrients we need to handle stressful situations BREAKFAST Start your day with a good breakfast! – Complete meal Complex Carbohydrates, Protein, and Fat – Time & Planning VITAMINS/MINERALS Take a multi-vitamin/mineral daily – Avoid deficiency cravings – Fulfill nutritional needs SNACKS Eat 2 snacks each day –Complex carbohydrates with protein and/or healthy fat SNACKS Increase Energy – When blood sugar decreases we are challenged to think and respond – Help maintain blood sugar levels WATER 70% 92% Dehydration Less weight = –More Energy –Less Stress RAW FRUITS & VEGGIES Eat more raw fruits and vegetables – Enzymes in uncooked fruits and veggies help us convert food to usable energy RAW FRUITS & VEGGIES Eat Vitamin C-Rich Foods – Adrenal glands use Vitamin C during physical stress – Illness or injury can deplete Vitamin C AVOID OR DECREASE Increased energy levels & Long term better health Related to limiting consumption of these items . . . . . . . AVOID OR DECREASE Processed Sugars Caffeine Alcohol Soft Drinks Animal Fats Fried Foods Heavily Processed Foods AVOID OR DECREASE Caffeine – Insomnia – Nervousness – Anxiety – Upset Stomach – Poor fine-muscle coordination – Increased blood pressure – Disturbances in heart rhythm AVOID OR DECREASE Caffeine – Stimulant – Acts like stress – Make stress symptoms worse – Try to avoid when under stress AVOID OR DECREASE Processed Sugars – Sucrose – Lactose – Invert sugar – Fructose – Corn syrup – Honey – Dextrose – maltose AVOID OR DECREASE st 1 , nd 2 , If sugar is the or ingredient, find another product rd 3 AVOID OR DECREASE Alcohol Soft Drinks Animal Fats Fried Foods Heavily Processed Foods EAT MINDFULLY Do you want to add this food to your body? What will it do for you? How will it make you feel physically? How will it make you feel emotionally? EAT MINDFULLY Think Positively!!! Stress-less Eating is Healthy Eating What you eat can affect how you feel Follow these tips – Help your body handle stress more effectively – Improve your health in general QUESTIONS?