WEIGHT MANAGEMENT Through Lifestyle Changes

Report
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?

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