Managing Stress with Healthy Snacks
by Joyce Dillon
When you are doing too many things, you feel overwhelmed and pulled in a million directions. Your nutrition and health are often taken for granted. We tend to eat poorly and grab quick, unhealthy foods when we are stressed or overwhelmed. Not only is nutrition sacrificed, stress hormones release high amounts of insulin, resulting in stored fat and weight gain.
Obviously, avoiding stress will solve this, but is not always possible in today’s world. When we are overwhelmed, the best thing to do is to simplify as much as you can and to prioritize. Health should be a top priority during stressful times.
These tips and suggestions can help you simplify your nutrition by eating healthy, convenient foods.
Drinkable yogurts meet nearly 20% of our protein requirements, are good sources of fiber and calcium, and are perfect snacks to grab on the go.
- Stock your purse, briefcase, backpack or car with bags of mixed nuts and dried fruit for a quick snack that is full of healthy, cholesterol-lowering fats, fiber, and iron, and also tastes great and has staying power.
- If you can, anticipate busy times and pre-cook healthy meals that you can portion into separate meals, refrigerate and reheat for a healthy dinner.
- Choose fast-food restaurants such as burrito places and fresh markets that offer healthier alternatives. Avoid fried foods that are high in trans fats and choose baked or grilled options such as a grilled chicken sandwich and a side salad.
- Avoid empty calories in candy, sodas, sweet teas and energy drinks. Stock your workplace, kitchen and or your car with easy-to-eat foods listed below.
Convenient, healthy foods are:
- Fruits that don’t need preparation such as apples, bananas, plums, peaches and grapes
- Veggies such as baby carrots, edamame (baby soy beans), celery sticks, radishes, cherry or grape tomatoes and pre-packaged salads
- Drinkable and regular yogurts
- Trail mixes
- Nuts (almonds and walnuts pack the most health benefits)
- Low-fat microwave popcorn
- Nature’s Valley granola bars (avoid high-sugar “granola bars”)
- Dried fruit
- Instant oatmeal packets (just add hot water from your office’s coffee area)
- Pretzels with peanut butter already in them
- Water, water, water!
There is not a more important time to eat healthy than when you are stressed. Learn more about eating healthy, controlling your cholesterol, blood pressure, weight or other nutrition-related issues by contacting Molly Paulson, MS, RD, LD, a registered dietitian. Healthy Living and Balance.com or 404-881-1322.
© 2006 Joyce Dillon, R.N., M.N. health coach and wellness practitioner works with individuals and groups who want to dramatically improve their health, reduce stress and live a more balanced lifestyle. Learn more at www.healthylivingandbalance.com or contact Joyce directly at 404-881-1322 or jjdillon@mindspring.com
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