5 Easy Meals to Relieve Stress
You may have heard about these magical “whole foods” before, but what does this actually mean?
Whole foods are fruits, vegetables, meat, nuts etc that are in their purest natural form, like an apple that’s just been picked from a tree. Processed foods on the other hand, usually involve the use of preservatives and artificial sweeteners to keep the food in good condition and, often, making it more addictive.
For example, whole foods would include fresh cuts of meat from the butchers, and processed food would be that same meat once it’s been cooked and added into a microwavable meal.
One of the problems with processed food is that our bodies are not designed to digest the extra artificial ingredients they contain. This means that aside from the obvious physical side effects, such as weight gain from excess refined sugar, they also raise levels of stress in the body as it tries to digest the minimal remaining nutrients in our food.
Whole foods however are rich in nutrients and can help to decrease stress within our bodies. If we’re fed well, we not only look healthier, but we FEEL healthier, lighter and happier.
Switch out your fast food this week for these easy recipes, containing some of the most stress relieving whole foods, and see how you feel!
- Natural Yogurt
Natural yogurt (as well as many fermented food products) helps to keep our digestive system healthy.
This means that we’re better able to absorb the nutrients from our food, which contributes to increased energy and can reduce cortisol levels (the stress hormone) in the body. There is even evidence to say that the condition of our gut can have a direct influence on our levels of stress.
Natural yogurt is great when simply topped with fruit and nuts or you can use it in cooking, like in the recipe below!
Try this recipe - Spicy Yogurt Chicken
- Eggs
Eggs are packed with healthy fats and protein, perfect for an energy boost and to keep you full for longer into the day (making you less likely to snack on processed snacks that could increase bodily stress).
Eggs also contain a particular amino acid called tryptophan that can help the creation of serotonin in the body, which regulates mood, improves brain function, and reduces stress!
Try this recipe - Poached Egg and Avocado Toast
- Fish
Fish, like salmon and tuna, is another good source of healthy fats and protein that can fill you up and give you energy at the same time.
The omega-3 fats found in fish are very powerful when it comes to combatting stress.
Try this recipe - Pan-fried salmon with watercress sauce
- Quinoa
Quinoa is a protein-packed grain that’s simple to prepare and an easy alternative to rice or couscous.
The mix of protein and carbohydrates in quinoa keeps energy levels steady, and prevents blood sugar spikes that can make us irritable and unfocused.
Try this recipe - Asian Prawn and Quinoa Salad
- Nuts
Nuts, like almonds and walnuts in particular, also contain omega-3 fats that can help the body manage stress.
They can boost energy levels, which in itself helps to combat stress.
Try this - Sprinkle shavings of nuts onto salads for an easy boost of healthy fats!
Why is this important?
When I work with clients I try to emphasise how the food they eat, alongside the type of exercise they practise, their sleep routine, and how they choose to relax, can help them feel calmer and happier. It can also help them manage their weight, increase energy levels, and so much more.
At the same time, these other lifestyle aspects can impact our body’s ability to absorb the nutrients within our food. For example, lowering our levels of stress can greatly improve digestion, meaning that we absorb more nutrients from our food and increase our overall energy. Having more energy means we want to move more, feel happier within ourselves and are more able to make healthier food choices as well!
This is all part of seeing our health in a more holistic way. Making small changes to each part of our life so we feel better as a whole.
Next steps
Committing to a healthy change in diet can feel difficult. Everyone has busy lives and it’s easy to forget these things amongst our other priorities. Life happens. My best advice is to just take it easy.
Make small changes where you can. Don’t force yourself to eat anything you hate but instead, focus on incorporating the foods that you enjoy most!
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It can be difficult to introduce new foods into your diet, and these are only some of the almost infinite options available. Working with a nutrition and lifestyle coach can help you decide which would fit in best with your unique values and lifestyle.