The Low Stress Eating Plan:Using Food to Improve Your Energy

and Optimize Your Health

Presented by the Eastern Highlands Health District

Today’s Objectives:

• Identify how stress affects your nutritional status

• Learn how to improve your health through the 5 aspects of nutrition

• Discuss a “low stress” eating plan

• Recipe demo and food tasting

Stress Affects Your Entire Lifestyle

• Mind – Worrying

– Muddled thinking

– Nightmares

– Indecisiveness

• Body– Headaches

– Back/neck pain

– Fatigue

– Skin irritations

• Emotions – Irritability

– Depression

– Apathy

– Apprehension

– Isolation

• Behavior – Restlessness

– More drinking/drugs

– Increased/decreased appetite

– Insomnia

– Carelessness

– Loss of sex drive

Is All Stress Created Equal?

• Eustress: “Good stress” such as meeting a deadline, planning an event, taking a test, etc.

• Distress: “Bad stress” such as constant relationship trouble, constant grief or ongoing demands at work with no rewards

“Properly handled, neither type of stress

usually escalates into a physical problem.”- Psychology Today

Objective #1:

How Stress Affects Your Nutritional

Status

Stress and Your Health

• Vital nutrients are depleted with chronic stress

• The “Fight or Flight” response disrupts intestinal absorption and kidney reabsorption

• Calcium, Magnesium, and Zinc deficiencies

• Excess sodium high blood pressure

Stress and Your Health

• Chronic stress leads to unhealthy habits

• Stress hormones can influence our perception of hunger and fullness

• Hormones can lead to craving certain types of food

• Chronic stress builds unhealthy habits over time i.e. lack of sleep

Stress and Your Health

• Poor eating habits trigger the bodies stress response

• Most foods we eat under stress add “gasoline to our stress fire”

• Sugar and salt trigger stress hormones

• Caffeine excites the nervous system

Stress and Your Health • Stress compromises the immune system

• Foods we eat under stress weaken our immunity

• Psychological illness may lead to physical illness

• Lack of sleep can lead to increased risk of sickness

Let’s Get Out of the Stress Cycle!

We were made to thrive, not just survive!

Improving the 5 Aspects of Nutrition

Nutrient Intake

Digestion

Absorption

Metabolism

Elimination

Tip #1: Improve Your Overall Nutrient Intake

Tip #2: Strengthen Your Digestive Health

Tip #3: Optimize Absorption of Your Food

• Focus on nutrient synergy

+ +

• Don’t drink while you eat

• Slowly chew food and take more time to finish your food

Tip #4: Boost Metabolism

• Exercise regularly

• Stand up more than you sit down

• Eat lots of protein

• Consume a meal or snack every 3-4 hours

• Spice up your food

• Sip on green tea

Tip #5: Improve Your Elimination

Stress can affect all aspects of nutrition and our overall health status!

The Low Stress Eating Plan:

Where to Start

The Low Stress Eating Plan1. Include more of the following in your diet:

Antioxidants

Color

Organic sources of produce and protein (avoid the “bio-burden”)

Omega 3’s

Fiber

Spices and herbs

Water and other sources of hydration

The Low Stress Eating Plan

2. Foods and habits to lose

Genetically modified organisms (GMO’s) www.nongmoshoppingguide.com

Reduce your caffeine and alcohol intake

Fast food, take out and other “empty calories”

“Junk food” at your house (go with the “out of sight, out of mind” mentality)

“White” foods

Quit smoking and tobacco

Rushing at meal time

The Low Stress Eating Plan: Sample Menu

• Breakfast: Blueberry Ginger Smoothie* and handful of coconut chips

• Snack: Banana-Oat Bites* and bag of organic red pepper slices

• Lunch: Grilled organic chicken wrap loaded with veggies, avocado, olive oil and lemon juice as a dressing; side of carrots and hummus

• Snack: 1 hardboiled egg and piece of fruit; dark chocolate (optional)

• Dinner: Homemade turkey chili with ½ cup brown rice and a side of steamed broccoli drizzled with butter, garlic and a dash of sea salt

The Low Stress Eating Plan

3. Other habits essential to managing physical and psychological

Mindful eating

Stay organized

Don’t over commit

Know your stress triggers

Food preparation

Re-evaluate your skin care products

Purchase “green” cleaning supplies

Don’t have the “all or nothing” mentality

Prioritize social support

Mind Your Chocolate!

• Everyone take a piece of chocolate

• Don’t eat the chocolate until instructed to do so

• How can mindfulness be incorporated into our everyday activities?

Improving Your Mindfulness

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