Healthy Snacks for Stress to Outsmart Those CravingsFeeling stressed? Need some snacks for stress? Craving something sweet, salty, or fatty? If you're under stress and thinking of a snack, there's a good chance that's the kind of snack you're craving. That's your body attempting to balance the chemistry in your brain, which is depleted because of the stress hormones in your system. Your body is looking for comfort food - food that will increase energy and be calming. Most people find it's really difficult to eat properly when under stress. Even people most ambitious about eating good diets find themselves falling into the trap of snacking on sweet candies and cookies, salty products (which dehydrate your body)fat-laden foods (which actually raise your stress hormone level). So you need a plan - some substitute snacks to have on hand for the times when you have those cravings. These need to be foods that will help decrease stress. Those foods should not include anything with caffeine (like caffeinated coffee, tea, and sodas as well as chocolate) or alcohol and not sweet, salty, fatty, processed foods. There are a number of high quality foods that are excellent substitutes for the not-so-good snacks you may be craving. Below is a list of several to include in your next grocery list. Keep them on hand, bring them with you to your job, stick them in your lunch box. Make sure they're available for the next time your body yearns for a bite to eat. BlueberriesThey are high in fiber, low in calories, have a high level of antioxidants. There are even studies showing that blueberries help reverse some sign of aging. My doctor told me to eat them every day. Eat them plain, put them in yogurt, all natural cereals or protein smoothies.
AlmondsRaw is best. They contain zinc, magnesium, B Vitamins, vitamin E. Some studies indicate almonds help you lose weight. 1/4 cup a day is a good portion size.
MilkFor those who can tolerate dairy, low-fat milk is a great stress reliever. It contains B vitamins, calcium, and protein. The old-fashioned remedy of a warm glass of milk at bedtime still works today.TunaTuna contains B vitamins and omega 3's. Great on a sandwich (using whole grain bread - easy on the mayo) or in a green leafy salad. You might want to try home made mayo.YogurtIf you can't tolerate dairy you may be able to tolerate yogurt. It contains all the benefits of milk plus the active cultures. Use low-fat yogurt. Add fruits, sprinkle with ground flax seed. It's a delicious snack.Crisp veggies and dipSometimes we just crave something crispy. Instead of reaching for the chips, try carrots, celery, and broccoli can instead. Use low-fat ranch.
OatmealEver long for something creamy? Oatmeal is the perfect solution. Keep away from the pre-packaged version. Besides being high in fiber, it is a source of magnesium and protein. Add fruit for extra flavor.AvocadosThey're rich in protein and containing calcium, omega 3's, B vitamins, and vitamin C. 1/2 of an avocado contains as much potassium as a half a banana. Cut a ripe avocado in half, remove the pit, and start dipping carrots, celery and broccoli.Drink waterSometimes our body just needs more hydration. 8 ounces of water might just be the thing to offset the cravings you experience.
When those cravings hit during stressful periods, you have choices to make. Make it easier on yourself by setting yourself up ahead of time. Have healthy snacks for stress available to replace the chips, cookies, and sweets you see everywhere. With some planning ahead you can fight off those your desire for junk food and do something healthy for your body instead. |
