The holidays are the most wonderful time of the year, yet, Americans are reporting more “extreme stress” during the holidays than any other time of the year, yikes! For many of us, this stress can lead to overeating, poor food choices, and lack of sleep, all leading to more anxiety.
Is there hope? Yes!
There are many foods you can start bringing into your meals now, that can help alleviate some of this holiday stress. Here are my five favorites:
- Cooked Tomato
Tomatoes help to reduce your cortisol levels and is also a major source of lycopene; which has been linked to a reduction of depressive symptoms and helps prevent inflammation and blood clots. Studies have found cooking tomatoes can increase the potency of lycopene, far greater than any other fruit or vegetable.
Try adding cooked tomatoes to your breakfast routine or make some delicious tomato soup for lunch or dinner.
2. Spinach
Spinach and other dark leafy greens are rich in folate which helps your body produce serotonin and dopamine, regulating your mood. Spinach is also high in magnesium which helps to lower high blood pressure. The body becomes depleted of magnesium when under stress, so getting plenty of magnesium through spinach is a great way to bring your body back to balance.
Add a cup of spinach leaves to your morning smoothie or create a healthy bed of baby spinach leaves to eat with a couple of poached eggs for breakfast.
3. Avocado
Avocados contain 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate. According to research published in the Nutrition Journal, avocados keep you satiated throughout the day and are helpful for regulating blood sugar levels, which helps to keep your mood steady even in times of stress.
Avocado is so versatile you can add it to almost anything or eat it on its own for a pick-me-up snack. Chop it up and put it in your salad or whip it up in your blender to make a guacamole dip.
4. Salmon
Salmon is an excellent source of healthy Omega 3 fatty acids which help regulate your hormones and brighten your mood. Salmon also contains zinc, which is often depleted in the body in times of stress.
This delicious protein is great with eggs for breakfast, pan-fried in coconut oil, and partnered with a side salad for lunch, or why not sautee it for an easy dinner.
5. Dark Chocolate
I saved the best for last. With magnesium deficiency linked to anxiety and stress, you don’t have to feel guilty about a few bites of chocolate when you’re stressed. Good quality dark chocolate contains magnesium and zinc to give you a healthy boost.
Have a few pieces of high-quality dark chocolate (more than 70% cacao) as a snack when you’re stressed.
If you know you’re a ‘comfort eater’ when you’re stressed, stock up on these healthy, calming foods to help you balance your emotions and keep your calm.
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